SCIENCE FRIDAY: EATING AFTER 8PM GUIDE

Guiding light. Taken by PKSenagore December 2018. All rights reserved.

TRINH LE MPH, RD ANSWERS THE QUESTION. “IS IT TOO LATE TO EAT AFTER 8PM?” in an article for the MyFitnessPal.com blog of Under Armor.
 
Earned Runs won’t give away the nutrition expert’s response to this query but encourages reading the entire piece.  It contains tips on late evening meal eating and snacking.  Since intensely training athletes are encouraged to pace daily protein intake to include a ‘dose” prior to sleep, the general advice given by the International Society of Sports Nutrition is worth noting if you plan to follow this type of muscle building regimen.
 
The bottom line for athletic nutrition, just like with athletic physical training, is to have a plan and follow it to avoid ‘injury’.  By determining in advance what’s healthy and promises to improve performance there’s less likelihood that good intentions will be sabotaged by poor, in-the-moment decisions. Measuring and preparing night time meals in advance can help this process.
 
Overeating foods that don’t fit a diet plan before bedtime will surely help pack on extra pounds that must be carried around during sport performance.  As few as 500 extra calories at night can add up to a 1-pound weight gain if repeated 7 times over the course of a few weeks or months.
 
Check out the Trinh Le article and then another, ”What 500 Calories Really Looks Like” from lifehack.com. The “Guest Writer” author is not identified, and the figures quoted weren’t verified by Earned Runs, about but the piece does raise awareness.
 
Consider protecting the progress you’re making in the gym this winter by becoming informed about nutrition.
 
RUN & MOVE HAPPY!

https://blog.myfitnesspal.com/ask-the-dietitian-is-it-too-late-to-eat-after-8-p-m/
 
https://www.lifehack.org/articles/lifestyle/what-500-calories-really-looks-like-different-foods.html


POST SCIENCE FRIDAY: International Society of Sports Nutrition Position Stand (ISSN): protein and exercise, JUNE 2017

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8