Do Eat Before Bed (if protein)

Fat metabolism is undisturbed by the consumption of food before bed, at least when it’s primarily protein for women who do strength training: https://academic.oup.com/…/a…/doi/10.1093/jn/nxz186/5555589…

Athletes whose goal is predominantly aesthetics or leanness have little concern about eating before bed, especially when trying to hit a HIGH ENOUGH intake of certain macros, especially protein. Ask lean athletes. You’ll confirm this.
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There are many nonsense old tropes in the dietary advice world. One of them was to avoid eating before bed. A novel one is connecting protein intake to "weight gain." Both are painfully mistaken.

There is evidence behind nutrient timing for all kinds of outcomes. WHEN you eat WHAT you eat matter. When we’re talking bedtime snacks, especially those which are mainly amino-acid-containing, the concerns were not just overblown, they were dead wrong. Now we see they are unscientific or even anti-science.