metabolism and catabolism

[Stringer]

Hi guys

I have a question...

I am a hardcore ecto (tall and skinny) and have been working out for about a year or so with some moderate gains.

My question is about muscle catabolism. I wake up every morning extremely hungry, I always have done. I eat a pretty big meal before bed (2 sandwitches usually) and have a 40g protein shake. So because I wake up hunrgy every morning, does that mean my body is in a catabolic state every night?

Apart from getting up in the middle of the night to take shakes, is there anything I can do about this.

My daytime diet is excellent, like clockwork, with all good portions and foods. I'm just a bit worried about night time with my rocket metabolism.

Thanks for reading, I know it was a long post!

[Doug]

Originally Posted by Stringer

Hi guys

I have a question...

I am a hardcore ecto (tall and skinny) and have been working out for about a year or so with some moderate gains.

My question is about muscle catabolism. I wake up every morning extremely hungry, I always have done. I eat a pretty big meal before bed (2 sandwitches usually) and have a 40g protein shake. So because I wake up hunrgy every morning, does that mean my body is in a catabolic state every night?

Apart from getting up in the middle of the night to take shakes, is there anything I can do about this.

My daytime diet is excellent, like clockwork, with all good portions and foods. I'm just a bit worried about night time with my rocket metabolism.

Thanks for reading, I know it was a long post!

Firstly you dont mention what your timings of meals are, how many meals you have in the day, or how much you eat in the day,

The condition that you discribe is called Nocturnal post absorptive catabolism (NPAC).

Remember that when you go to bed this is going to be the longest period that the body has to go without food. Energy needs are reduced whilst you are sleeping but your body still needs the nutrients to maintain and rebuild its self. In the absence of these nutrients your body begins to breakdown stored carbohydrate and possibly lean muscle tissue. Especially true in people with higher levels of muscle tissue and lower levels of body fat.

When you say that you have 2 sandwiches and a protein drink, is this one of your daily meals, is it white processed bread that you have??. (white bread is quite a sugary food)

Being an Ectomorph you will require a lot of calories and carbohydrates in the day to counteract the amount of calories your body is burning off, these should be divided between all of your meals in the day,

A drink might be required through the night if you normally wake up to go to the toilet, but have a look at what your food is like in the day, and your two sandwiches do not contain many carbohydrates, and if it is sugary carbs then this will cause a high blood sugar enviroment, and the release of insulin would lower the blood sugar below normal.

[Stringer]

Thanks for the reply dietguru

Here's my daily schedule...it's pretty much the same every day

9am wake up, 30g protein + 10g creatine in shake and whole wheat cereal

9:45am workout

10:45am post workout shake with 10g creatine, 40grams protein, 60grams carbs

12 noon lunch, chicken/beef with brown rice

230-3pm shake with 5g creatine, 30 grams of protein, 40 grams carbs

5pm sandwich

6:30 dinner - chicken/beef/fish with popatos and veg

9:30 beef chilli or something with rice (smaller portion than usual)

Before bed, 2 sandwiches and 40 grams fo protein in shake

I don't eat white bread, or white rice. I eat whole grain or brown bread.

So what do you think? I think downing a shake in the middle of the night (if I wake up) would be the best option yeah?

Thanks

[Doug]

What is your height and weight, refresh my memory on what your aim is, ie, putting weight on, putting mass, or combination

[Stringer]

I am currently about 75kg, 6'2". I was 68kg when I started working out. My goal is to put on as much muscle as possible. I know some fat gain is inevitable, and I have put on some fat, but I'll worry about that later

[tadolfi]

Stringer, my experience with this (and it is just that, my experience) is that you may not need all the shakes each day. I have done better for myself by introducing more natural protein to the diet. Maybe before bed some brown rice and cottage-cheese.

Egg whites are also a good protein choice along with tuna.
This is a link to additional protein info

My protein/fat snacks are usually cheese or maybe some nuts - which I strongly recommend to everyone for the Omegas.

Creatine always gave me some "water bloat" and I was only doing 10G a day - so you might find it beneficial to cut the quantity back on that.

Glutamine is recommended before bed as well - see this post

Dietguru will help you tremendously! I save a lot of his info and incorporate it in to my diet and nutrition structure and I feel it is working.
Just remember that you may have to tweak some things along the way.
Every person's body is different.

Hope this helps.

~Troy

[John]

I am interested to see the response to this, because I am in a similar situation

[tadolfi]

BUMP for dietguru

[Doug]

Originally Posted by Stringer

Thanks for the reply dietguru

Here's my daily schedule...it's pretty much the same every day
9am wake up, 30g protein + 10g creatine in shake and whole wheat cereal
9:45am workout
10:45am post workout shake with 10g creatine, 40grams protein, 60grams carbs
12 noon lunch, chicken/beef with brown rice
230-3pm shake with 5g creatine, 30 grams of protein, 40 grams carbs
5pm sandwich
6:30 dinner - chicken/beef/fish with popatos and veg
9:30 beef chilli or something with rice (smaller portion than usual)
Before bed, 2 sandwiches and 40 grams fo protein in shake
Thanks

Sorry I didnt get back to you on this one....

Ok have had a look at the above, (and with your weight and height and your goal for mass) You arent eating enough !!!!!!!!!

Your new diet should look like this

8.15am. Whole wheat cereal, 1oz dried fruit. 40g protein in shake, Banana. (No Creatine!!)

9.45am: Workout.

10.45am: Protein shake (40g Protein, 60g carbs, 5g creatine, 5g glutamine).

12.00pm: 5oz Meat or Fish or Poultry, 250g Brown rice, Mixed salad with 3tsp oily dressing (containing lettuce, spinach, peppers, peas, onion, mushrooms). 1oz Walnuts

2.30pm: Protein shake (No Creatine) 30g protein, 40g Carbs, 100ml single cream, 1tsp oil

5pm: Sandwich + Piece of Fruit

6.30pm: 5oz Meat or Fish or Poultry, 250g Rice or Pasta, or Large baked potato, Mixed Veg (4 different vegetables) with 2tsp oily dressing. Low fat ice cream + mixed fruit

9.30pm Increase your portion size with this meal and add a salad with 2tsp oil

Before bed: 2 sandwiches, Protein shake 40g Protein, 100ml single cream, 10g glutamine. 1tsp oil

If you do get up in the night have a small protein drink with about 20g protein with 250ml milk

Note: if you have high cholesterol, then do not use the oily dressing.

You must drink a minimum 2 litres of water per day, and more if it is hot weather or the gym is hot.

Take a good multivit/mineral per day in the morning.

Oily dressing: use either Udo's ultimate blend, or Flaxseed oil, or make a dressing up with 2tsp virgin olive oil, 2tsp Vinegar, pinch of mustard powder, pinch of ginger, and give it a stir, (this is for salads, and mixed veg)

Note that your breakfast has now moved to 8.45am

If your not sure of anything then let me know, keep in touch and let me know how it is going......

[Stringer]

Thanks for the reply!

Looks like I need a trip to the supermarket!!!

A question about carbs, I use this one:

http://www.gen-tec.com.au/ (click on product > pure carbs)

It says it will induce an insulin spike. Are these the best sort of carbs I should be using?

Thanks