02-20-2012, 06:07 PM
Whey, Milk, Insulin and Sleep
I need some muscle-building aminos before bed!
November 13, 2010 by Butch Lebowitz
A recent nutrition item on milk by Jerry Brainum (âMilk, Estrogen, IGF-1 and Insulin,â August â09) got me thinking. When people canât sleep, they often drink milk. Thatâs because the tryptophan sparks serotonin release, which promotes relaxation. According to Brainumâs article, however, milk spikes insulinâand that can be a problem.
Insulin is an antagonist to growth hormone, and you get your most prominent GH surge a few hours into sleep. So if you drink milk before bed, you might suppress a lot of your GH output. Thatâs not good from a health standpoint, not to mention a fat-burning one.
Remember, insulin turns off fat burning, so milk before bed is not a good idea for those trying to get or stay lean. Even if youâre not a bodybuilder, you want to maximize GH for a number of health reasons, including antiaging benefits.
Along those same lines, you donât want to drink straight whey protein before bed either. The latest research shows that whey, like milk, spikes insulin.
I can hear the bodybuilders screaming: âBut I need some muscle-building aminos before bed!â No problem: Drink a pure casein or whey-and-casein-combo shake. Casein curdles in the stomach and slows digestion, blunting insulin release. Plus, you get a trickle-feed of amino acids for many hours as it slowly digests.
Putting two and two together, you may be thinking that straight-whey-protein shakes during the day spike insulin too. Correct. If youâre purely on a mass-building mission, thatâs not a big problemâinsulin promotes anabolism; however, if youâre trying to burn bodyfat at the same time, itâs a very big problem. Remember, insulin turns off fat burning, so if you have straight whey throughout the day, youâre burning very little bodyfat. Once again, a casein-and-whey protein array is a better choice if youâre trying to get lean because insulin release is minimal.
Of course, after a workout you want an insulin spike to drive aminos and glycogen into your muscle cells. Thatâs when you always want a straight-whey shakeâand donât forget to add some creatine to shuttle that important compound into the muscles as well.
I need some muscle-building aminos before bed!
November 13, 2010 by Butch Lebowitz
A recent nutrition item on milk by Jerry Brainum (âMilk, Estrogen, IGF-1 and Insulin,â August â09) got me thinking. When people canât sleep, they often drink milk. Thatâs because the tryptophan sparks serotonin release, which promotes relaxation. According to Brainumâs article, however, milk spikes insulinâand that can be a problem.
Insulin is an antagonist to growth hormone, and you get your most prominent GH surge a few hours into sleep. So if you drink milk before bed, you might suppress a lot of your GH output. Thatâs not good from a health standpoint, not to mention a fat-burning one.
Remember, insulin turns off fat burning, so milk before bed is not a good idea for those trying to get or stay lean. Even if youâre not a bodybuilder, you want to maximize GH for a number of health reasons, including antiaging benefits.
Along those same lines, you donât want to drink straight whey protein before bed either. The latest research shows that whey, like milk, spikes insulin.
I can hear the bodybuilders screaming: âBut I need some muscle-building aminos before bed!â No problem: Drink a pure casein or whey-and-casein-combo shake. Casein curdles in the stomach and slows digestion, blunting insulin release. Plus, you get a trickle-feed of amino acids for many hours as it slowly digests.
Putting two and two together, you may be thinking that straight-whey-protein shakes during the day spike insulin too. Correct. If youâre purely on a mass-building mission, thatâs not a big problemâinsulin promotes anabolism; however, if youâre trying to burn bodyfat at the same time, itâs a very big problem. Remember, insulin turns off fat burning, so if you have straight whey throughout the day, youâre burning very little bodyfat. Once again, a casein-and-whey protein array is a better choice if youâre trying to get lean because insulin release is minimal.
Of course, after a workout you want an insulin spike to drive aminos and glycogen into your muscle cells. Thatâs when you always want a straight-whey shakeâand donât forget to add some creatine to shuttle that important compound into the muscles as well.
What a RUSHHHHHHHH!!!!!!!!