12 Laws of Fat – Burning Training. Rule 5


Rule 5


Once again, it’s about hormones. At night your insulin sensitivity decreases, meaning your body must release more insulin than usual to put any carbohydrates you eat at night to use in the body. And by now you know that higher insulin levels can decrease fat-burning and enhance fat storage. In addition, the body naturally produces a fat-liberating hormone called growth hormone (GH) within the initial 90 minutes of sleep.  GH not only increases fat-burning but is required to build mass and strengthen the immune system. Yet carbs put a damper on GH release, so it’s ideal to go to bed under one of two scenarios: on an empty stomach or, even better, having consumed only protein, no carbs. This allows blood glucose – the high-tech name for digested carbs circulating in the blood – to remain low, which facilitates the rise in nocturnal GH production.

Do This: Don’t eat anything about three hours before bed. A better option is to eat only protein meals the final four hours before bed, with one protein meal immediately before bedtime that includes only protein, such as a casein shake, low-fat cottage cheese or chicken breast. You can, however, eat a small serving of vegetables here if you wish.

Casein Protein is the slower digesting protein found in dairy products. Dairy products are high in fat and not so advisable to be eating at night even though you body does need a protein source at night to support muscle throughout the night. This is where a casein supplement comes in to play. It is just the powder with little fat added.

For more information on casein protein visit the Health Elements website

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5 Comments for “12 Laws of Fat – Burning Training. Rule 5”

  1. Yes, i definitely advocate only natural sweeteners. I constantly search for the nutritional and fitness supplements that have the most natural ingredients possible. I am very aware of the dangers of aspatame and other additives and warn my clients to be wary of products containing them.

  2. Speaking of Casein – I recently picked up several supplements in the US – one of which was a tub of Casein – in my haste I bought a product that has artificial sweeteners which are a big turn off for me. Do you know much about the difference in insulin response from sugar/fructose/glucose and artificial sweetners such as:

    Aspartame / NutraSweet
    Acesulfame K / Acesulfame Potassium / Sunette / Ace K
    Sucralose / Splenda

    I won’t touch aspartame or splenda – and if forced to use an artificial I’d always opt for stevia – though generally I’m happy with good ol sugar.

    I don’t remember the scientific rational but I generally avoid separated sugars opting for fruits and other naturally sweet foods over anything that was MADE sweet – do you also advocate this?

  3. Yes, if you intake high calorie foods right before bed and you don’t use that energy but you sleep, where do you think your body puts the food? That’s right – fat stores.
    Your body naturally wants to fill up it’s fat stores, its a natural survival process to ensure we have calories to keep us alive when suddenly we go a long period without food, or when you get sick and your body needs calories to fight the disease for example.

    Protein and green veggies are a far better option for evening meals, especially if you are trying to lose body fat.

  4. So that lemon meringue pie at midnight was a bad call? All makes sense now…

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The Contributor

John Graham began personal training in California, where he earned his Master Personal Fitness Trainer Certification from the prestigious International Sports Sciences Association. He has been based in Shenzhen for over 5 years, introducing his knowledge and experience in international fitness techniques and increasing awareness of the latest fitness methodologies. Known for his unique passion and understanding of body dynamics and exercise, and his extensive knowledge of performance nutrition, John’s training programs ensure a well rounded approach to fitness.

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