Thus, many things become accepted as fact, when in reality they are broscience. The debate about whether or not it's okay to have carbs at night has been all but settled in the fitness industry. The consensus is: You simply can't consume a shred of carbohydrates at night or you will store fat faster than a vampire rises after sunset!
Should I eat carbs in the evening?
That is, according to many fitness "experts" out there, most of whose credentials are worth about as much as a thin sheet of slightly used one-ply toilet paper. In this article, I will look into this fitness factoid to determine if eating carbs at night is actually detrimental to your body composition or if it is all broscience. The debate about whether or not it's ok to have carbs at night has been all but settled in the fitness industry.
In order to properly assess this fitness "fact," we need to understand why limiting carbs at night is recommended in the first place. Most "experts" who recommend limiting carbs at night do so because their assertion is that since you will be going to sleep soon, your metabolism will slow down and those carbohydrates will have a greater chance at being stored as fat compared to if they were consumed earlier in the day, where they would have a greater probability of being burned.
This seems reasonable, but broscience always does. They also often assert that insulin sensitivity is reduced at night, shifting your carb-storing directionality towards fat and away from muscle.
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Let's tackle the issue of metabolic rate slowing down at night time first. The logic behind this theory seems reasonable enough: You lie down in a bed and don't really move, just sleep, so obviously you are burning fewer calories than if you are awake doing stuff. Even if you are just sitting in a chair or couch resting, you have to burn more calories than just sleeping right? At first glance this seems to jive with work from Katoyose et al. So, there are rises and falls in sleeping metabolic rate SMR , but what is the overall effect?
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Interestingly, at the very least it does not appear that the average overall energy expenditure during sleep is any different than resting metabolic rate RMR during the day. The idea that you should avoid carbs at night because your metabolism slows down and you won't "burn them off" definitely doesn't pass the litmus test.
So far, the fear of carbs at night certainly smells like broscience, but before we render a verdict, let's examine things further. There is also the issue of insulin sensitivity and glucose tolerance to address. This is where things get interesting.
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Compared to morning meals, levels of blood glucose and blood insulin definitely remain elevated longer with evening meals. It appears that insulin sensitivity and glucose tolerance are not necessarily impaired at night, but rather are merely enhanced by an overnight fast. There it is, proof, that you shouldn't consume carbs at night right? Not so fast. Though insulin sensitivity and glucose tolerance appear to be worse at night compared to a morning meal, it is important to keep in mind that a morning meal is after an overnight fast and the fast may improve insulin sensitivity.
Perhaps a more fair comparison is a mid-day meal vs. In this case there is actually no difference in insulin sensitivity or glucose tolerance.
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Therefore, it appears that insulin sensitivity and glucose tolerance are not necessarily impaired at night, but rather are merely enhanced by an overnight fast. While it is great to talk about mechanisms and nitpick every intricate detail about metabolism, at the end of the day, we have to examine whether or not any of this stuff makes any difference. Fortunately for us, a recent study published in the Journal of Obesity examined this very question. Each group consumed the same amount of calories, protein, carbohydrates, and fat but they distributed their carbohydrate intake very differently.
One group control ate carbs throughout the day, whereas the experimental group consumed the majority of their carbohydrate intake approximately 80 percent of the total at the night. What they found after six months may shock you. Not only did the experimental group consuming the majority of their carbs at night lose significantly more weight and bodyfat than the control group, they also experienced better satiety and less hunger! You heard me right, they were less hungry. If strength, health, and longevity are what you're after, then you should be able to easily pass these tests.
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Here's how to handle your carb and fat intake at night. Tags: Tips. Here's the rule: Eat for what you're about to do. What If I Lift at Night? The Fat Factor As for pre-bed fat intake, I stand by the rule of "have fat when you don't have carbs.