EFFECTS OF BEDTIME SNACKING ON REST METABOLIC RATE
Jennifer Case & William Miller; Universityof Central Missouri, Warrensburg, Missouri
Athletes competing in sports requiring weight-classes, often decrease caloric intake in attempts to lose weight to compete in a lower weight class. Many times this means very limited nutrient intake prior to bedtime, which in turn causes an 8 hour fast during sleeping to become an even longer period of fasting. Periods of intermittent fasting have been shown to decrease one’s resting metabolic rate (RMR) which can slow weight loss. PURPOSE: The purpose of this study was to investigate the differences in RMR following a one week change in bedtime snack selection in health individuals. METHODS: 12 males (18-24 yrs.) and 6 females (18-27yrs) on an ad libitum diet volunteered for this crossover study. RMR was initially assessed two days prior to starting any invention. Subjects participated in three different interventions: no snacking within two hours of bedtime, a high carbohydrate, moderate protein snack (8 ounce of chocolate flavored skim milk or strawberry flavored 1% milk) immediately prior to bedtime, and a high protein, moderate carbohydrate snack (8 ounces of chocolate or vanilla flavored whey protein) immediately prior to bedtime. There was a one week washout period between interventions. RMR was assessed after day 1 and day 7 of each intervention period. RESULTS: Average RMR decreased from baseline for all interventions. There was a trend for less of a decrease in RMR during the high carbohydrate, moderate protein bedtime snack intervention. RMR decreased by 55.56 + 250.0 calories and 58.22 + 105.3 calories on average during the no snaking intervention and high protein, moderate carbohydrate snack intervention. Average RMR only decreased by 30.56 + 259.0 calories in the high carbohydrate, moderate protein snack intervention. CONCLUSION: Bedtime snacking did not appear to have a significant impact on RMR in healthy adults consuming an ad libitum diet, except for two hours prior to bedtime. However, there was a trend for a smaller decrease in RMR following the high carbohydrate, moderate protein bedtime snack of chocolate milk. Further research is need to determine if the macronutrients present in milk could be alter to result in an actual increase in RMR when taken immediately prior to bedtime.
Case, J and Miller, W
"EFFECTS OF BEDTIME SNACKING ON REST METABOLIC RATE,"
International Journal of Exercise Science: Conference Proceedings: Vol. 11
, Article 62.
Available at: https://digitalcommons.wku.edu/ijesab/vol11/iss1/62