fiber at night for slow digestion of protein

[chrisg]

I read that during the day you should be keeping your fiber levels to a minimum especially before and after your workout becuz you want that protein to be digested quickly and taken up by your muscles. But at night, it says to supplement with fiber to slow the digestion of protein overnight after your protein shake or whatever while you're not feeding yourself for those 8 or so hours. How much fiber and how do you take it? In capsule/powder form? Are you gonna have the major sh*ts in the morning from the loosening of your bowels? Or is it even worth it?

[MidniteRambo]

I've been ingesting between 50-100 g of fiber per day without worrying about the timing (exception: post work out you want quick protein absorption).  Otherwise, let the fiber work to moderate the body's absorption.  You figure that the average guy is chugging 30-40g of whey protien per serving at various points in the day and that a substantial percentage (up to 50% depending on the source) is wasted and excreted.  Fiber minimizes the waste, moderates your blood sugar (which you want to keep constant except for post work out) and is necessary for the processing of large amounts of protein.

Two caveats.  First, get your fiber from real foods not supplements (I eat whole whet tortillas with 14g of fiber per serving and fiber one cereal, 1 cup blended with whey protein gives you 28g of fiber).   Second, you will need to drink at least 1.5 gal. of water per day if not more.

[Princess L]

Fiber impacts the absorption of carbs.  Carbs impacts the absorbtion of protein and vice versa.  Fat impacts both.

[Cold]

I mix my oatmeal into my protein shake. Two of those a day between meals.

[loco]

I've been ingesting between 50-100 g of fiber per day

Rambo,
Seriously, how in the world are you getting 50-100g of fiber a day?  Most Westerners get 10-20g, while nutritionists recommend 35g a day.  In some cultures, people consume up to 60g of fiber a day because every single thing they eat through the day is high fiber, fruits, vegetables, whole grains, etc.  They do not consume anything that's refined or low fiber.  I have been able to consume close to 40g a day by eating oats, high fiber fruits, high fiber vegetables, beans, and supplementing with 10g fiber from Phyllium powder.  Still, I could barely get 37g a day.  So what are you doing to get 50g - 100g?  Thank you!

[MidniteRambo]

Rambo,
Seriously, how in the world are you getting 50-100g of fiber a day?  Most Westerners get 10-20g, while nutritionists recommend 35g a day.  In some cultures, people consume up to 60g of fiber a day because every single thing they eat through the day is high fiber, fruits, vegetables, whole grains, etc.  They do not consume anything that's refined or low fiber.  I have been able to consume close to 40g a day by eating oats, high fiber fruits, high fiber vegetables, beans, and supplementing with 10g fiber from Phyllium powder.  Still, I could barely get 37g a day.  So what are you doing to get 50g - 100g?  Thank you!

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I do it every day and it makes me feel great and drop bodyfat.  Here is how I do it on a typical day . . .

In the morning I mix my GNC protein powder with 1 cup of Fiber 1 in the blender.  That gives you 29 g to start (1g from the Choc GNC/28g from the cereal)

At 11:00, I have 2 tbps of brewers yeast- 6g

At 1:30 and again at 3:30, with my canned tuna, I eat a whole wheat low carb/low fat tortilla (made by LaTortilla Factory available at Pavillions)- 28g (14g fiber each)

So by the time I get home from work, I ALREADY have 63g of protien.  Pre-workout snack is often an apple (3g), post work out 3 arginine caps (1g).  Where it goes after there can vary.  But some nights I use a 3rd whole wheat tortilla (with egg whites and salmon) which would put me around 81g

Then, for example, I have half a bag of frozen brocolli, 5g and a sweet potato 5g, then I'm at 91g

Last meal of the day, around 9:30 pm, low fat cottage cheese with 4 tbs of wheat germ gives you another 4g, totalling 95g


Now there are variances on different days, but my two fiber "weapons" are the whole cup of fiber 1 and the whole wheat tortillas.  Without these two foods I wouldn't be able to consistently be in the 50-100g range.  I no longer have gnawing hunger, my blood sugar is stable and the "cleaned out" feeling is great. 

[loco]

my two fiber "weapons" are the whole cup of fiber 1 and the whole wheat tortillas. 

Great job, Rambo!  I'll have to try those two myself.  If more people in westerner countries ate the way you do, there wouldn't be so many cases of colon cancer, diabetes and obesity.  Thank you!

[MidniteRambo]

You're welcome.  I'm a believer in this particular issue, so I enjoyed sharing my approach.  On the whole wheat tortillas, for some reason they're not with the normal tortillas, I found them "hidden" in the refrigerated section with the cheeses, they're only 80 calories and as an added benefit, 8g of protein per serving.

[Dnizneer]

I've been ingesting between 50-100 g of fiber per day without worrying about the timing (exception: post work out you want quick protein absorption).  Otherwise, let the fiber work to moderate the body's absorption.  You figure that the average guy is chugging 30-40g of whey protien per serving at various points in the day and that a substantial percentage (up to 50% depending on the source) is wasted and excreted.  Fiber minimizes the waste, moderates your blood sugar (which you want to keep constant except for post work out) and is necessary for the processing of large amounts of protein.

Two caveats.  First, get your fiber from real foods not supplements (I eat whole whet tortillas with 14g of fiber per serving and fiber one cereal, 1 cup blended with whey protein gives you 28g of fiber).   Second, you will need to drink at least 1.5 gal. of water per day if not more.

I hope you dont blow your ass open while squatting.

[loco]

I hope you dont blow your ass open while squatting.

Ha ha ha.  I doubt Rambo will have that problem.  That happens to people who are not used to that much fiber.  Dietary fiber should be increased gradually to allow the body to addapt.   

[loco]

 Can I eat chocolate with some Fiber One?     

Flower,
Yes.  If you eat the fiber one first, or mix it with your chocolate, the fiber will keep your blood sugar from raising as high as it normally would.  The fiber will also prevent some of the sugar in your chocolate from being digested.  The fiber will also fill you up and keep you from eating too many chocolates.   You will still get some of the calories from the chocolate, but it won't be nearly as bad as it would be if you ate the chocolates alone.