So since I typically go to bed around 4 hours after dinner, I consume my 3g+ of leucine right before turning in in the spirt of Jordan’s recommendations. Usually in the form of a scoop of whey mixed in water or milk. What is making me reconsider this strategy is that inevitably between 1 and 3 AM, nature calls urgently, interupting my sleep.
Whey’s cheap, but does anyone have any suggestions for a similarly cheap and simple bedtime MPS trigger that doesn’t involve consuming 8-12oz of fluid right before turning in for bed?
I’m a relatively light sleeper, and I drink a lot of fluids habitually anyways as a holdover from my Army training, but I’ve found the call to be much less likely to affect me on nights when I skip that bedtime shake.
I don’t know of any SRA based techniques to “train” my bladder…
I was surprised when I did the math and found that it takes 9-10 large egg whites to get 3g of leucine, which prompted my quiry.
You can train it, look it up, but results may vary and of course if you don’t believe it will work it probably won’t.
I know people who have stopped themselves from getting up or reduced waking by using kegrks for example.
Maybe it is something in the whey? Try drinking just the water and see if it matters.
Sleep is like the ultimate anabolic anyway so I would say sleep>protein.
If this is causing your to wake up, I’d try either/or: mix the protein in just enough water to get it down or make sure you are done with your protein earlier in the day. I don’t believe he argues for any bedtime protein as being particularly necessary.
but really what @LeahBBM and @MorganIsm said - sleep is more important than protein in this situation. Plus i believe @Jordan_Feigenbaum counsels against taking stuff immediately prior to bedtime (sorry - can’t find which youtube vid this is on)
where are getting that info, matey? The NDA database shows the leucine content of a large (i.e. 50g) whole egg to be 0.543, so 6 of those will easily take you over the magical 3g mark
Guess I needed a nudge to get out of the mindset of a “shake” with this exact advice. I mixed a scoop with about an equal part milk and slept till 30min before the alarm with an ignorable “call of nature.”
I can’t add anything to the evening protein debate, but I do know something about needing to pee at night. For those of you with less experience, I have provided the table below. Note that this applies to males. I have no expertise on the nocturnal urination habits of females.
Age/Decade # of times you have to pee at night
30s 1
40s 2
50s 3
60s 4
70s 5
80s Doesn’t matter, you are just happy you can still pee
The Geezer’s thoughts are legit. If you have to do protein at night, ever try blending a frozen banana with a scoop of chocolate protein powder and 100% dark cocoa powder with just a splash of almond milk? Like yummy chocolate ice cream and little liquid. However I do believe our bodies are constantly making urine, you really can’t get away from that and holding it too long can cause issues (I mean not a doctor or anything but I am gonna go with I am right on this, because you know, i just googled it…lol…if I make it an entire night I kinda celebrate my “win” in the morning;). After pregnancy and giving birth, you kinda just give up sleeping through the night anyway and when you finally can, your bladder is like “have you lost your damn mind… I don’t think so”… its just life:)
I started getting up in the middle of the night when I did GOMAD at 22. It didn’t matter how many hours before bed I cut off the liquid, I was just pissing constantly. Now 9 years later (no GOMAD of course) and I still get up every night :o Hopefully that doesn’t increase until after 40 and I haven’t skipped myself a decade ahead.
I kind of make a pudding with the scoop of whey and just enough milk. I’ve also ended up cutting off fluids after I’m done putting the little ones to bed 10 hours before my wake up time. These two adjustments together have been pretty consistent in keeping this issue from cropping up in the middle of the night.
The little ones don’t always cooperate with my sleep, and I’m a light sleeper period, so I sometimes drift out of sleep at odd times with no apparent stimuli, but this adjustment is definitely improving my sleep.
I just went 7.5 hours with no interruptions (not even the random no stimuli interruptions) and woke up 4 minutes before my alarm went off, bright eyed and not so bushy tailed.
Yah, I’m one of those evil people that are good at early mornings.
Supposedly casein has longer amino chains and thus breaks down slower and is best for at night. The only issue is you’re not supposed to take zma with dairy so i haven’t been able to figure the best way around that
You are likely getting to many fluids during the day, afternoon or early evening. The hydration thing these days is so blown out of proportion to me. You don’t want to be dehydrated but if you’re constantly sipping water all day then maybe you could eliminate that?
I don’t feel like I HAVE to have protein before bed, but I like taking about a cup of 2% cottage cheese and mixing in a scoop of chocolate whey. It’s very tasty and can help you hit your macros on a lot of days.
