Did you know that consuming protein before bedtime can help you feel fuller and boost your metabolic rate? The Bedtime Belly Buster (or BBB) is a sweet bedtime treat that combines high quality protein with fruits or greens to satisfy late-night cravings. This helps keep you on track to burn that stubborn belly fat!
Sleeping Your Weight Off Through Science
Based on the complex interactions of the nutrients in the BBB—dietary whey protein and muscle, dietary calcium and fat, and both nutrients with the serotonin- and melatonin-mediated sleep-wake cycle—there is actually excellent evidence to support the combination as a real belly-blaster.
- The quality of protein is key. According to studies, whey protein not only boosts metabolism (for extra fat burning during sleep and upon awakening) and satiety (feeling full longer), but also improves postexercise overnight recovery and overall sleep (1, 2). One way it might improve sleep is because it provides a good dose of tryptophan, which increases the amino acid’s access to the brain for creating serotonin (3). Serotonin is a neurotransmitter, which converts to melatonin to regulate the body’s sleep-wake cycle.
- Calcium is a mineral best absorbed when consumed over the course of the day. This is why calcium is best broken up in dosages across IsaLean Shakes and Complete Essentials™ Daily Pack A.M. and P.M. packets. In addition, calcium (especially when combined with magnesium) may also affect the sleep-wake cycle by influencing serotonin and melatonin levels to improve sleep (6, 7). However, most people need only within 1,000 – 1,500 mg total daily—and when these amounts are reached, there’s no reason to take additional calcium at night if you’re already meeting these requirements. A side benefit of calcium is that it can bind to dietary fat, reducing its absorption, thereby reducing intake of calories at meals, so it’s usually a good idea to take a P.M. packet with dinner (generally the largest meal of the day) if attempting to lose weight.
- There is mounting evidence that the quality and amount of sleep one gets can predict weight loss. The reason being that lost or mistimed sleep can wreak havoc on the body’s “central clock,” or central circadian rhythm, which can affect everything from metabolism to appetite regulation. Sleep Support & Renewal provides melatonin, production of which declines with age, as a safe way to help restore healthy sleep. Supplementing with melatonin and following advice such as getting regular exercise earlier in the day and turning off anything with a screen (computer, tablets, TV, etc.) early in the evening can help ensure a better night’s rest.
- Add 4-5 ounces of water to a blender or shaker cup
- Add 1 Scoop Protein and 1 scoop of either greens or fruits
- Blend or shake for 30 seconds
- Enjoy this high-protein nutrient-dense treat 30-60 minutes before bedtime.
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Don’t forget to use Sleep Support and Renewal spray immediately before bedtime to assist with a restful nights’s sleep.
Evolution of the BBB Recipe
With the science giving the BBB a thumbs-up, you’re probably wondering about that recipe again. Here is the newly advanced BBB recipe with only slight modifications — you will need the following combination of products:
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- 1 scoop of IsaPro whey protein concentrate (not to be confused with IsaLean Pro Shake)
- Choose 1 of the following:
- 1 scoop of Isagenix Fruits
- 1½ tsp. (not a whole stick) of Amped Hydrate
- 1 scoop FiberPro (optional – only available in the U.S.)
Instructions: Take 4 or 5 ounces of water, add above ingredients, and blend. If desired, add 2 or 3 ice cubes (or crushed ice) and re-blend. Because the mix tends to foam up quickly, it’s suggested to shake vigorously before blending. Any of these combinations can also work well just shaking in a closed container. Enjoy 30-60 minutes before bed. It can be performed on any Shake Day; however, it’s not recommended on a Cleanse Day.
Additional product recommendations:
- Take Sleep Support and Renewal spray
- Take 1 P.M. packet of Complete Essentials Daily Pack (besides calcium, it includes other important nutrients such as vitamin D, vitamin K, and omega-3s) preferably at dinner time prior to the BBB recipe above.
The BBB bottom line is that there are a variety of ways to achieve its goals so long as you include whey protein along with calcium in the diet throughout the day and make sure to focus on getting the most restful sleep possible through a healthy lifestyle, balanced diet, and proper supplementation.
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
- Madzima TA, Panton LB, Fretti SK, Kinsey AW, Ormsbee MJ. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr 2013;1-7.
- Res PT, Groen B, Pennings B et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44:1560-9.
- Markus CR, Olivier B, Panhuysen GE et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000;71:1536-44.
- Markus CR, Olivier B, de Haan EH. Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr 2002;75:1051-6.
- Camfield DA, Owen L, Scholey AB, Pipingas A, Stough C. Dairy constituents and neurocognitive health in ageing. Br J Nutr 2011;106:159-74.
- Nutrition Breakthroughs. “Insomnia: Studies Confirm Calcium And Magnesium Effective.” Medical News Today. 2009, September 8.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-1169.