EFA’s Before Bed

**M302_Imola** · 02-25-2008, 11:26 AM

Can you overdue it and consume too much EFA’s before bed? My normal before bed shake includes: 1 cup of lowfat cottage cheese, 2 scoops of whey protein, 2 tablespoons of natty peanut butter, and a little water. I also take a teaspoon of fish oil with the shake. Am I overdoing it? Should I reduce the peanut butter to 1 tablespoon. My goal is a “lean” bulk just wondering if the peanut butter is adding to many cals to this last meal?

**novastepp** · 02-25-2008, 04:54 PM

that would be ok, depending on the rest of your diet. if the rest of your diet allows for those macros that isn't a bad meal at all. maybe eat more cottage cheese and forget the whey.

**M302_Imola** · 02-25-2008, 07:21 PM

looking at my daily macros I believe only adding one tablespoon of natty peanut butter to this shake would be preferable. So my question is, will one tablespoon of natty peanut butter and 1 teaspoon of fish oil be enough fat to slow down absorption or should I add maybe a tablespoon of fish oil instead of a teaspoon? Novastepp I thought about dropping the whey but this shake is taken normally about 10:30 pm, in which the meal prior is consumed at 7:30. That is a period of three hours and I figured that I might need the fast absorption of the whey, seeing that the casein in the cottage cheese will not release until about 4 hours after consumption. Is my assumption correct?

**novastepp** · 02-25-2008, 07:56 PM

you would be fine without the whey, but use it if you'd like. the casein is more beneficial because you want as many nutrients as possible throughout the night, casein + fat being the best way to accomplish that.