Schiavo-Cardozo, D., Lima, M. M. O., Pareja, J. C., & Geloneze, B. What they found after six months may shock you. Let's tackle the issue of metabolic rate slowing down at night time first. Does Exercising at Night Affect Sleep Quality? These are one of my all time favorite late night snacks, because they’re … Share this post. (2014). Therefore, feeding your body carbs prior to bed dramatically increases the chance that the carbs are stored as … So long as you’re not consuming more calories than you burn in a day, you will not gain weight, regardless if you eat one time per day or six times per day. Okay, before bed I'm a fan of non-fat cottage cheese 1cup, and a serving of sugar free Metamucil or any fiber supplement. 0. 2016;24(1):132–138. Waller, S. M., Vander Wal, J. S., Klurfeld, D. M., McBurney, M. I., Cho, S., Bijlani, S., & Dhurandhar, N. V. (2004). Ugrás: Az oldal területei. There has been a lot written on glycemic load, if you need further info. #22 04-27-2007, 03:36 PM EricT. Eating to build muscle is a pretty basic practice. Carbs improve athletic performance Eating carbohydrates late at night won’t inherently make you fat, but loading up on a bunch of refined sugars and simple carbs can lead you to overeat, and thereby gain weight. Increase Strength. As we just mentioned, a small pre-bed snack can help keep you feel, thereby helping prevent the chances that you wake up in the middle of the night feeling starved and then raiding the fridge. Two weeks before my wedding I did what many brides have done before me and many will do after: I stopped eating carbohydrates. Share Tweet . Carbs before bed? Thus, many things become accepted as fact, when in reality they are broscience. Complex carbohydrates are digested slower than refined carbohydrates, so they provide sustained energy and keep you feeling full for longer. 5 years ago. Page 3 of 3 < 1: 2: 3 Thread Tools: Display Modes #21 04-18-2007, 07:24 PM Darkhorse. Even though eating before bed doesn’t inherently lead to fat gain, several studies have found a correlation (association) between pre-bed eating and weight gain. In addition, they were halting fat-burning during workouts. which demonstrated that obese individuals had sleeping metabolic rates lower than their resting metabolic rates, whereas lean individuals had sleeping metabolic rates significantly greater than their resting metabolic rate. For example, a 180-pound male might eat 45-90 grams of carbs 3-4 hours prior to training, while a 140-pound female might eat 35-70 grams. The reason for this is that more often than not, the pre-bed snack culminates in extra calories, i.e., calories above and beyond their maintenance calories. Some nutrition “experts” will say, yes – and they would be 100% wrong. Finally so. Unfortunately, the vetting process for many of these protocols isn't exactly stringent. Arguably the standard in the world of protein, eggs are an excellent choice for … With all those excess fat calories sitting around in the blood, what you have is a recipe for fat … © 2020 For athletes and bodybuilders, carbs can be used strategically and will help optimize recovery, exercise performance, hormones, muscle growth and more. Pizza. Eating one meal late at night doesn’t automatically turn you into what you would look like if you stood in front of the mirror in a fat suit. Write it down: "Don't eat carbs at night, bro" has officially been busted as broscience! Carbs before bed? Fortunately for us, a recent study published in the Journal of Obesity examined this very question. Strength and Conditioning, Bodybuilding. Adapted from Snijders, Tim, et al. Aha! within the Diet & Bodybuilding category. Most fitness enthusiasts learn early on to treat late-night carbohydrates like a nightmare waiting to happen. This diet does not allow for calories (whether they be fat, sugar, or what-have-you) added at the preparation or cooking stage. For athletes and bodybuilders, carbs can be used strategically and will help optimize recovery, exercise performance, hormones, muscle growth and more. Welcome to the Bodybuilding Site! Rank: Light Heavyweight : Join Date: Mar 2005. Sixteen “healthy elderly men” participated in the study. log in sign up. It depends on your preferences and biases. - Bodybuilding Forum > Main Forums > Nutrition. This may come as a shock, but eating before bed may help you lose weight. Clinical Endocrinology, 79(6), 807–811. That's another topic for another discussion. Last edited by Bracken; 12-14-2002 at 04:37 AM . This article was contributed to via, Competitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success. Don't get me wrong, bodybuilding and fitness have been on the cutting edge of many dietary and training interventions to which mainstream science is only now catching up. OR...should you eat carbs before bed? In order to properly assess this fitness "fact," we need to understand why limiting carbs at night is recommended in the first place. 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. European Journal of Clinical Nutrition, 42(2), 137–144. The real secret to bodybuilding is just eating more calories than you burn every day. I would like to see this study repeated but with a bolus amount of carbs eaten at one meal in the morning to properly compare it to the single high carb meal at night, whereas the previous study compared a bolus night time carb meal vs. several feedings of carbs throughout the day. Find out what your daily fat loss needs are for total calories, protein, carbohydrates and fats. Desjardins, K., Brazeau, A.-S., Strychar, I., & Rabasa-Lhoret, R. (2014). However, if you’re prone to overeating or making poor decisions with pre-bed snacks, then it’s probably best to avoid eating carbs before bed. The apparent “logic” behind this myth is that carbohydrates provide the body with energy, and since you’re not expending a ton of energy while you sleep, the body will have no choice but to store them as fat. That being said, there are a couple of “ground rules,” you may want to follow when creating your bedtime snack. Password: Register: Members List: Social Groups: Search: Today's Posts : Mark Forums Read: Carbs before bed? Excerpt: Ok.. i just picked up some Optimum 100% Whey, i want to consume some type of food , so my body will have something to feed on while sleep .. i've stated before I wouldn't take in any carbs after 6pm but would taking in 3g of carbs right before bed, really hurt my diet? Kinsey, A. W., Eddy, W. R., Madzima, T. A., Panton, L. B., Arciero, P. J., Kim, J.-S., & Ormsbee, M. J. Please join this discussion about 3g of carbs before bed bad? The protein is mostly casein and a little whey. There are many different types of carbohydrate-containing foods, and they can vary in their health effects. Whoa, Hold Up. To make matters worse, when you eat carbohydrates, insulin is released, which puts the body into nutrient storing mode and down-regulates fat burning. When we sleep, a whole cascade of muscle repair, growth, and glycogen repletion processes are going on, and guess what powers those processes? Its all about calories in vs calories out. Mischler I, Vermorel M, Montaurier C, Mounier R, Pialoux V, Pequignot JM, Cottet-Emard JM, Coudert J, Fellmann N. Biston P, Van Cauter E, Ofek G, Linkowski P, Polonsky KS, Degaute JP. Four Reasons to Consider Eating Carbs Before Bed Better Sleep. Are your cells more responsive at this time (bed time) to insulin, the way they were post workout? Be the first to receive exciting news, features, and special offers from! Nocturnal hypoglycemia is a condition characterized by low blood sugar during the night, which can affect sleep quality. Before I get a zillion questions on this, let me try to head this off at the pass. Again, they were better able to recover from the strenuous workouts. So what's the explanation for the nighttime carb group losing more body fat and being more satiated than the control group (maybe we should call them the "bro" group)? One aspect that seems to split the training community down the middle is eating before bed. Acid reflux occurs when stomach acid backs up into the throat.℠ and BodySpace® are trademarks of Will all of the calories from that meal immediately be stored as fat, even if you aren’t exceeding your calorie limits for the day? 48 grams protein. [4] This seems to be in line with data from Zhang et al. To ramp up the power of your before-bed snack, you can also combine your carbohydrates with some protein. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You eat at specific intervals throughout the day, and you make sure to eat with regularity and consistency. Carbs before bed? A slow digesting carbohydrate source such as a piece of fruit will work well here. © 2020 SteelFit®, A Division of Performance Brands, Inc. All rights reserved. I eat carbs every night before I go to bed on a cut, and some nights ill have up to 50-75g of carbs before bed, have my results hindered? The debate about whether or not it's ok to have carbs at night has been all but settled in the fitness industry. Diabetes Care, 26(1), 9–15. 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. Rank: Member : Join Date: Apr 2005. The problem with this thinking is that they got exactly that—fast energy—but it quickly ran out, killing their intensity before the workout was over. Obesity (Silver Spring). Password: Register: Members List: Social Groups: Search: Today's Posts: Mark Forums Read: Carbs before bed? Well, the … Remember, carbs fuel high-intensity exercise like weight training and sprinting, and there's no such thing as "high-intensity sleeping." Smoothies are an easy and tasty way to sneak in protein-rich milk before bed. For example, blend 8 ounces (240 ml) of low-fat milk with 2/3 cups (110 grams) of frozen pineapple for a … You cannot add salad dressing or breadcrumbs. Capitalisation is important. The answer may surprise you. Before Bed - While it is often considered a no no to eat carbs before bed this is a myth. For the gut to synthesize serotonin, it relies on an essential amino acid called tryptophan (yes the same one found in turkey that gets the blame for those post-thanksgiving naps). In this case there is actually no difference in insulin sensitivity or glucose tolerance.[5]. However, if you consume too many calories before bed, it can results in those calories being retained as fat, so it’s largely better to eat calorie-rich meals earlier in the day. Additionally, the experimental group had much higher levels of adiponectin, a hormone associated with increased insulin sensitivity and fat burning. When you consume carbs every 2-3 hours however this system of glucose production (gluconeogenesis) becomes chronically down regulated and you must rely on exogenous carb intake to maintain your blood glucose levels. Katayose Y, Tasaki M, Ogata H, Nakata Y, Tokuyama K, Satoh M. Zhang K, Sun M, Werner P, Kovera AJ, Albu J, Pi-Sunyer FX, Boozer CN. Consuming complex carbs immediately before a workout could lead to digestive distress, so try to limit complex carb consumption to up to a few hours before an intense workout. Elevated ghrelin predicts food intake during experimental sleep restriction. Some famous diet plans go so far as telling us we should eliminate carbs completely. Thank you! Therefore, if you are prone to bouts of reflux, you will probably want to stop eating a few hours before going to bed so that you can enjoy a deep, restorative, and peaceful night’s rest. Posts: 260 I generally go … You've helped me in so many ways. If you're lactose intolerant, this is one beverage you'll definitely want to avoid. Receive our latest news, offers, and promotions. When they analyzed the quadriceps muscles, the bedtime protein group exhibited about twice as much hypertrophy. On the other hand, if you enjoy a smaller amount of calories containing meals one or two hours before going to sleep, it’ll help you build muscle mass without gaining much body fat. Not so fast. If you’re someone who frequently experiences heartburn after eating, then you may want to avoid eating right before bed. VERY GOOD STUFF FOR BEFORE BED!!! [13], Eating carbs before bed provides your body with a steady supply of energy that helps maintain stable blood sugar levels throughout the night and into the morning. I guess if you're just trying to put on weight, it doesn't really matter what type of carbs you eat before bed, because it's mainly due to your body not using the excess carbs/calories to function while you're sleeping. In addition to muscle size, participants who consumed protein before bed also gained about 15% more strength than the control group. - Bodybuilding Forum > Main Forums > Nutrition. The Fat Factor. Perhaps a more fair comparison is a mid-day meal vs. a nighttime meal. View Single Post 04-17-2007, 11:48 AM EricT. Dr. Berkowitz is a fan of eating carbs before you workout—even if it’s at night (but just a little, like a Wasa Cracker). When it comes to weight loss and weight gain, the thing that matters is your total daily energy balance. So far, the fear of carbs at night certainly smells like broscience, but before we render a verdict, let's examine things further. [7,8]. 1. Plus, sleeping is when our body grows the most muscle. Now I'm sure … As a bonus, you might also sleep better due to the increased serotonin release. Posted by. A: Across the fitness and nutrition spectrum, carbohydrates have been demonized as instigators of weight gain, particularly before bed. And, having a carbohydrate-rich snack before bed can help replenish muscle glycogen that was depleted during training. But for those of us who don't train within three or four hours before bed, we should minimize carbs in our pre-bed meal if the main goal is fat loss. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Posts: 4,174 Quote: I think we are on the same page? u/jiggyghallam. You may have to register before you can post: click the register link above to proceed. Carbs before bed are important for muscle growth. User: Save? Page 2 of 3 < 1: 2: 3 > Thread Tools: Display Modes #11 04-17-2007, 03:13 PM Eddie0206. Around 90% of serotonin is made in the gut. If you consume all of your calories in the evening right before bed, yet you do not exceed your calorie requirements (TDEE), you will not gain weight. Well, the … Judging how many carbs to eat per day can be tricky. Less Hunger? Facebook. They also trended toward slightly higher leptin levels. This may come as a shock, but eating before bed may help you lose weight. It may very well be that the beneficial effects of the diet in this study was more associated with limiting carb dosing (and insulin secretion) to a single bolus rather than spreading them throughout the day. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Rank: Heavyweight : Join Date: Jul 2005. This takes a little longer to prepare than most of the bodybuilding breakfasts on this list. vagy. Over-secretion of insulin, however, may cause hunger to rise (typically about 2-3 hours post meal, the approximate time course of an insulin response), but—no problem—you are eating every 2-3 hours anyway, right? Jan 2nd I was 6'1" and 270lbs. Absolutely not. As for pre-bed fat intake, I stand by the rule of "have fat when you don't have carbs." If your dies is on spot, you are eating clean and your surplus is only 300-400 cals I doubt your progress will suffer. I very much doubt it. The carbohydrates area lactose...which...thought they are classified as sugar...actually digest SLOWER than oatmeal! If you can eat carbohydrates before bed and not exceed your calorie limit for the day, then have at it. Best Workout Recovery Supplements For Safe Gains. This becomes all the more important if you train late at night one day and plan to train fasted upon waking the following day as the pre-bed carbs will help top off your glycogen stores for the morning workout. Energy (in the form of ATP) that your body creates from the food you eat. Password: Register: Members List: Social Groups: Search: Today's Posts: Mark Forums Read: Carbs before bed? Stop Eating carbs Before Bed to Increase HGH. Right now, I can hear you shout at your screen, “woah, bro – I’m … The reason for this is that eating right before you lie down increases the likelihood of acid splashing up into your esophagus due to your stomach being full. However, I think what can be said with relative certainly is the notion that consuming carbohydrates at night will lead to more fat gain, or impair fat loss compared to consuming them at other times of the day, is false. Posts: 6,314 I added this into the "ignorant dietary philosophies" section. This is particularly alarming as several studies have found a link between sleep deprivation and overeating as well as weight gain. Complex carbs include sweet potatoes, brown rice, wholemeal pasta and bread, oatmeal and bran. The debate about whether or not it's okay to have carbs at night has been all but settled in the fitness industry. We've said it before. Second, weight gain and weight loss is a matter of calories in vs. calories out. For years, bodybuilders went with high GI carbs before workouts, reasoning that they needed fast energy. Carbs and Bodybuilding – Before, During and After Workouts. If supplements are an option for you, then give casein a try. Complex carbs, like those found in whole-grain breads, are an excellent source of energy and nutrients, but eating carbs before bed may affect your sleep. Carbs get a bad rap – but they are essential if you are into bodybuilding, working out or training. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … Press J to jump to the feed. Hang around bodybuilders long enough and you'll hear all sorts of different advice on what dieting methods are optimal. Kalergis, M., Schiffrin, A., Gougeon, R., Jones, P. J. H., & Yale, J.-F. (2003). Granted eating carbs prior to bed time does raise your serotonin levels, leading to a calmer brain activities, which in turn leads to more restful sleep. [7] Researchers from Israel put people on a calorically restricted diet for six months and split them into two groups, a control group and an experimental group. Does consuming protein before bed screw with energy expenditure? Carbs before bed? E-mail vagy telefon: Jelszó: Elfelejtetted a fiókodat? Are bedtime nutritional strategies effective in preventing nocturnal hypoglycaemia in patients with type 1 diabetes? Impact of bedtime snack composition on prevention of nocturnal hypoglycemia in adults with type 1 diabetes undergoing intensive insulin management using lispro insulin before meals: a randomized, placebo-controlled, crossover trial. 6. Ok so i'm chillin here, and I'm … To start viewing messages, select the forum that you want to visit from the selection below. Aim for 0.25-0.5 grams of carbs per pound of body weight, a good starting range that you can tweak until you discover what feels best. Look, I’m an old school bodybuilder type guy, but this is a question that’s asked a lot and still doesn’t have a clear answer. Overnight and basal metabolic rates in men and women. The misconception here is that there are certain times of day when the carbs you consume are more likely to be stored as fat, rather than being used as energy. 0. Last updated on January 19th, 2021. and 67 grams carbs. [6]. Something else also worth mentioning is that generally speaking when people eat late at night, they’re often doing so sitting in front of the TV, which leads to mindless munching. It has to do with calories in and calories out. Eggs and Avocado. Furthermore, the nighttime carb munchers had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol. A Facebookon a Bodybuilding and Fitness oldal több tartalmát láthatod. As a former collegiate athlete, I’ve has always had a passion for all things health and wellness. Not one big. For tryptophan to reach the brain (and produce serotonin), it requires a steady supply of carbohydrates. [1] However, these researchers did show that during the latter half of sleep energy expenditure significantly increased associated with REM sleep. 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! Myths and fallacies plague the world of fitness and nutrition with one of the most common ones being that if you eat carbs before bedtime, you’re going to gain fat. User: Save? Coach. Overall, the people eating the majority of their carbs at night lost more bodyfat and had better markers of health by the end of the study than those who ate more of their carbs during the day. Now, that we’ve hopefully eased your worries about eating carbs before bedtime, let’s take a look at a few of the benefits to be had from consuming carbohydrates-rich foods before sleep. Press question mark to learn the rest of the keyboard shortcuts. You heard me right, they were less hungry. 4. For those at the other end of the spectrum, like those with adult-onset diabetes or sedentary populations, reducing carbs can be a great strategy since it quickly lowers calorie intake and reduces their processed carb intake. These subjects were hungrier in the first week of the diet compared to 90 and 180 days into the diet where they were much more satiated. Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry. Fit and Healthy Side Dishes for Thanksgiving, Healthy and Flavorful Protein Ball Recipes, Benefits of Pink Himalayan Salt over Regular Table Salt. Zhao, D., Yu, Y., Shen, Y., Liu, Q., Zhao, Z., Sharma, R., & Reiter, R. J. Van Cauter E, Shapiro ET, Tillil H, Polonsky KS. Peanut Butter Protein Balls. [17]. A Facebookon a Bodybuilding and Fitness oldal több tartalmát láthatod. Casein and Flax. Influence of nighttime protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women. (2019). Carbohydrates also help you sleep, which itself controls your levels of hunger and the catabolic stress hormone cortisol. Bejelentkezés. The baseline insulin values in the experimental group eating the majority of carbs at night were significantly lower than those eating carbs during the day. Eating before you go to sleep, especially starchy carbs will increase sugar levels in your blood.Insulin gets released also in your blood to normalize this spike in blood sugar levels. [3] So unless you are obese, not only does your metabolism not slow down during sleep, it actually increases! doi:10.1002/oby.21321. Carbohydrates provide the infusion of glucose our bodies need to replenish muscle glycogen. Close. But, if you don’t have this problem of completely blowing your diet and mindlessly snacking in front of the tv, there’s nothing to worry about with eating late at night. Not all carbs are created equal. 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. Fat, on the other hand, becomes the primary fuel source as the intensity of exercise goes down. Will Pre-Bed Protein Make Me Fat? For starters, it’s important to realize that when you sleep, your body isn’t completely inactive. (Don't be afraid of low-starch veggies at this time though.) 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. Sleep is essential to health, wellness, longevity, and performing optimally, both mentally and physically. When you eat small amounts of carbs frequently you are basically titrating in glucose to your system. This helps muscle growth. What to Eat Before Bed to Build Muscle Overnight. [7] So much for carbs at night decreasing insulin sensitivity, right? Carbs which quickly raise blood sugar (those with a high glycemic index) may hasten sleep, especially when eaten four hours before bedtime, the researchers report. Frontiers in Endocrinology  . Eating carbohydrates before bedtime is neither good nor bad. Now, if we’re trying to optimize muscle gain, you will want to evenly space your protein feedings throughout the day to maximize your anabolic potential, but that’s a story for a different day. The researchers postulated that more favorable shifts in hormones may be the difference. [3,4]. As much as 48% of the Western population is affected by GERD. Eating before you go to sleep, especially starchy carbs will increase sugar levels in your blood.Insulin gets released also in your blood to normalize this spike in blood sugar levels. Lose Weight. Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter, Sleeping metabolic rate in relation to body mass index and body composition, Prolonged daytime exercise repeated over 4 days increases sleeping heart rate and metabolic rate, Diurnal variations in cardiovascular function and glucose regulation in normotensive humans, Circadian modulation of glucose and insulin responses to meals: Relationship to cortisol rhythm, Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. I Don't Buy It. So let’s settle it once and for all, should you have oatmeal before bed when bodybuilding? Mind you, I'm looking to cut calories any way I can. There it is, proof, that you shouldn't consume carbs at night right? It’s important to consume complex carbs before an intense workout so that glycogen stores are full enough to fuel the training. Bringing things full circle, this is exactly what the researchers found! Schoffelen, P. F. M., & Westerterp, K. R. (2008). JohnR 1 JohnR 1 Gym Addict; Bronze; 1 105 posts; Posted June 28, 2010. Additionally, if you’re also someone who frequently wakes up in the middle of the night feeling hungry, then eating before bed might help you sleep more soundly [9,10] as the pre-bed snack will help keep the hangry monster from appearing. Beyond that, they can quite frequently lead us to feel hungrier than we were before eating them. Healthy, physically active college-aged men who consumed whey, casein, or carbs 30 minutes before bed had a higher resting energy expenditure (REE) the next morning when compared to a placebo group.7 Findings from this study suggest that regardless of the macronutrient type, consuming a liquid supplement near bedtime may be beneficial for those trying to lose or maintain weight. I would recommend just a mix of casein and whey + some peanut butter before bed. Therefore, it appears that insulin sensitivity and glucose tolerance are not necessarily impaired at night, but rather are merely enhanced by an overnight fast. If you have a massive calories surplus, a shake with lots of carbs before bed may not be the best idea. Portas, C. M., Bjorvatn, B., & Ursin, R. (2000). [2,3] Additionally, it appears that exercise increases sleeping metabolic rate significantly, leading to greater fat oxidation during sleep. This mindless munching has been known to lead to overeating, and, as a result, weight gain. 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. Now when I say carbs, I really mean grains and starchy foods. Complex carbohydrates are the best type of carbohydrates, and these are the ones that are best eaten at night. 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. [12] At the end of the 4-week study, participants consuming the light after-dinner snack dropped almost 2 pounds! Appetite-regulating hormones from the upper gut: disrupted control of xenin and ghrelin in night workers. GERD) is heartburn. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. At first glance this seems to jive with work from Katoyose et al. Just titrate in some more glucose. They also often assert that insulin sensitivity is reduced at night, shifting your carb-storing directionality towards fat and away from muscle. It tricks many people into thinking that they need carbs every 2-3 hours or they would be hungry when, in fact, the opposite is true. Melatonin Synthesis and Function: Evolutionary History in Animals and Plants  . I wouldn't say you NEED fat to gain muscle, but you do need excess calories, which often leads to fat gain. [1,2]. Új fiók létrehozása. After all, you're taking in calories just before a long period of inactivity (sleep).

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