Late night P+F meals

[monkeyd]

In CFP DC mentions the cutting of carbs at night, so you can burn glycogen stores through the night in preparation for morning cardio.

However he says he doesn't use olive oil in his last P+F meal "for obvious reasons". Is he referring to its thermogenic properties or what?

I was under the impression that fats were a good thing in the last meal because you want to slow gastric emptying to make the protein you eat get released to the intestines more slowly? This seems to agree with the idea of not wanting a thermogenic last thing at night.

Anyway, is this a good last meal ?:

Quark - fat free skimmed meal cream cheese (basically akin to cottage cheese, but slightly harder and less carbs)
Micellar Casein
A little whey
Mixed Nuts
EFA oils

I only ask because I'm so used to finishing the day with a bowl of porridge and a casein shake, and I'm realigning my routine a little on non-workout days (I have to work out in the evenings hence the usual late night carbs).

Thanks

[SweatMachine]

what exactly is porridge...anything like grits?

[monkeyd]

porridge or porage is the english/scottish name for cooked oats, or "oatmeal" I guess.

so I've been accustomed to eating 50g oats at night

~30g carbs of which 4.5g are fibre

[big_byrd52]

>>>However he says he doesn't use olive oil in his last P+F meal "for obvious reasons". Is he referring to its thermogenic properties or what?

>>this is because u will not be doing anything for 8 hours or so. also ur metabloism when sleeping is roughly 80% of BMR. ur thinking about slow release is correct. u can get that with beef and egg mix, also cottage cheese. (i like to mix mine with tablespoon of sugar free jelly, 2 tabs natty pb and 2 cups cottage cheese.) mmmm..good stuff!

[monkeyd]

forgive me for harping on about it byrd, but the avoidance of olive oil is because it speeds up your metabolism slightly right? Which you don't want last thing at night. Oh actually, I think I get it. He usually takes a lot of olive oil earlier in the day, and obviously you don't want tonnes of fat last thing at night...so it's for that reason. I just wondered because I might have a smaller amount, like a tsp or so, but not 3-4 tbsp!

re: quark. Based on the fact that everyone and their pet dog seems to go for cottage cheese at night, I think quark should work out just fine?

Fat free, skimmed milk cream cheese. It has lower carbs and higher protein than cottage cheese, and I assume it's mostly casein like milk. (In fact you can see the whey fraction floating on top of it before you mix it up).

[big_byrd52]

it was just a guess. i was unaware of olive oil having an effect on metabolism. i knew coconut oil affects t4 to t3 conversion.


what is quark? i just like cottage chees cause it keeps me from eating a half gallon of chocolate ice cream befroe going to bed. its the only other thing that quells my sweet tooth.

[monkeyd]

I quote "fresh unripened cheese of a smooth texture made from pasteurized milk, a starter, and rennet"

but essentially, it's like what you get on a cheesecake... minus a billion tonnes of sugar and fat.