Carbs make me sleepy

  • Posted by a hidden member.
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    Jul 26, 2007 5:09 PM GMT
    Does anyone else have this problem? I've trolled around online and I can only find anecdotal evidence on the topic.

    I've been trying to eat more carbs in the morning and less at night like many of the posts here on RJ have suggested, but now I just want to sleep all the time even though I already sleep all the time. =[

    Lol, I love the summer... =]
  • Posted by a hidden member.
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    Jul 26, 2007 6:36 PM GMT
    You may want to look into cocaine.
  • DiverScience

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    Jul 26, 2007 6:46 PM GMT
    That's what we call a "satiety response." The satiety hormones released when you're full (especially some foods, like carbs) are also involved in sleepiness. It's similar to the reason anti-histamines like benadryl make you sleepy.

    Try doing something to "wake up" first before hitting your body with heavy carbs.
  • Posted by a hidden member.
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    Jul 26, 2007 6:53 PM GMT
    Consider what form of carbohydrate you are consuming; if they consist primarily of simple sugars and highly refined products (white flour, for instance), try eating complex carbohydrates more than simple carbs. You should notice the degree of your SR drop. I had the same problem!
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    Jul 26, 2007 8:34 PM GMT
    I tend to be sleepy whenever I'm full from a meal, but I usually notice higher fat meals slow me down more than carbs. Eating smaller meals more often helped.
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    Jul 26, 2007 9:59 PM GMT
    Hmmm, yeah I should have mentioned, I eat low-glycemic carbs, just whole grain bread with olive oil, and then some frozen blueberries (after a protein shake about 15 minutes before).

    So does any macronutrient provoke the satiety response? I ran out of olive oil last week for awhile, and I still had the SR, although I can't remember if I had more protein and carbs in the morning to make up for it or not. I guess with a name like "Satiety Response" it would make sense that protein and fat could induce it if eaten in sufficient quantities...

    What do you do to wake your body up before eating?
  • Posted by a hidden member.
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    Jul 26, 2007 10:06 PM GMT
    No, it is not "satiety response."

    It is an insuline spike response.

    Rapid rise of blood glucose level will kick in insulin response, managin excess blood sugar level by converting it to storable fat and glycogen (for future glycolysis use). The faster and drastic the rise the blood suger, the more sever the insulin spike. The insulin spike would cause a temporary decrease of blood sugar level, making you lethargic.

    This is especially true if you eat a huge meal or large dose of simple suger as the body reacts to the rapid and drsatic blood sugar surge with a more pronounced insulin spike. Prolonged insulin spike is one of the causes of Diabetes Melitus II... Insulin is a anabolic PROTIEN hormone, but that is also why it can make you fat...
  • Posted by a hidden member.
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    Jul 26, 2007 10:27 PM GMT
    And no, DiverScience, this is not to be confused with anti-histamines...

    Anti-histamines make you sleepy because it is an anticholinergic agent, it interacts and reduces the acetylcholine neurotransmitter action, causing a decreased activity of the central and peripheral nervous systems.

    It is not anything like insulin spike from food...
  • Posted by a hidden member.
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    Jul 26, 2007 10:49 PM GMT
    Also want to mention that ALL food has carbs/sugar in it. The larger the meal, higher your blood sugar will rise. Why do you think you have to fast before a blood test..?

    Fat also takes longer to breakdown. It will make you feel full for longer periords of time.

    Forget about the "sateity response". If the hormone responsible for this response is dopamine, then you can get the same effect with cig, coccain, or meth! Dopamine has a wide variety of physiological responses, and you cannot be so simlistic and generalize it by saying it makes you "sleepy."

    I would ask a nutritionist about the above responses and come up with a sound diet..
  • Posted by a hidden member.
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    Jul 26, 2007 11:05 PM GMT
    Waking up the body before eating.... for me that is a whole 'nother matter, lol. You might need to do a bit of trial and error to find what works best for you.

    I am definitely not a morning person. It takes me quite a while to reach peak awakeness, and my appetite is usually slow to rise in the morning too. This compounds the slow wake-up process, because I need to metabolize my first meal before I really get going.

    I am currently experimenting with some creative ways to kick start my appetite in the morning. Summer heat has a very strong suppressive effect on my appetite (I lose muscle every summer), and a few days in the 90s (particularly if I have to spend any time at all outside) make even four meals a day a major challenge for me. (I normally try to eat five to six meals). As of right now, I am barely eating enough to maintain 198lbs.

    Caffeine can help wake you up, but it, too, supresses appetite... So I usually limit myself to a single espresso or capuccino in the am. The amount of caffeine it contains (I make my own) doesn't seem to curb my appetite much further... At least nowhere near as much as the heat does.

    B-complex (B12 in particular) is supposed to be good for appetite stimulation, but I haven't noticed any real difference with or without it. I think my diet is sufficiently well rounded that I really don't make much use of extra supplements.
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    Jul 27, 2007 3:29 AM GMT
    I have the same problem as you, Satyricon, and I have found that being careful about timing and portions of my meals helps.

    But thanks for the scientific advice, NYC Musc, very informative. I thought it was due to the insulin spike thing as well.
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    Jul 27, 2007 4:12 AM GMT
    Wow, well, I'm surprised it's because of an insulin spike, b/c after reading "The Anti-Inflammatory Zone" by Barry Sears I've tried to be conscientious about that. Ah well, I guess I'll have to re-double my carb monitoring!

    I've been eating small-ish carb portions and preceding them with protein or fat to control their absorption rate, and avoiding simple carbs like the plague. I guess I'll have to re-focus on the smaller-meals-more-frequently thing again... it's a bit of a juggle with my running around all the time, but if it helps me stay awake it'll be well worth it!

    Thanks guys =]
  • Posted by a hidden member.
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    Jul 27, 2007 4:38 AM GMT
    Suggest you put away the Sears book. He didn't even follow his own advice most of the time.

    And to the poster who mentioned low-glycemic index carbs - the glycemic index is NOT the same as the insulin index.

    I go with NYC's comments - and suggest you stick with complex carbohydrates for the most part. Try oatmeal, or better yet, cream of wheat or cream of rice with your breakfast proteins.

    For example, my typical breakfast is a 9-eggwhite omelet and 2 cups (reconstituted) of cream of rice. Good quality proteins and complex carbs. Holds me just fine for up to 3.5 hours....

    J.
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    Jul 27, 2007 7:15 AM GMT
    Is there a way to make the egg whites more tasty...? The diet sounds great as far as what it does for you, but what if you are not that hot about eating all that egg white....? Egg whites just remind me of...semen...(no dity jokes here..)
  • MikePhilPerez

    Posts: 4357

    Jul 27, 2007 4:39 PM GMT
    Satyricon331,

    I would agree with NYC. Sugar puts me to sleep. Its like a sleeping pill to me.

    Mike
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    Jul 27, 2007 5:02 PM GMT
    I alternately try different things with my egg whites, from tobasco to carrot juice. To be frank I'm getting really bored with a lot of foods, and condiments only go so far.

    I have been rotating all kinds of breakfast options, but after a few years, just about everything gets old. I went for a bagel with light cream cheese today for first breakfast.

    Maybe we should start a separate thread for brainstorming healthy high protein breakfasts... I'd enjoy hearing suggestions.
  • Posted by a hidden member.
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    Jul 27, 2007 5:11 PM GMT
    Hmmm...whole grain bread and olive oil and frozen blueberries? Do you eat any protein with that? (as it sounds carb heavy) I'd be curious to know the ingredients on that bread too...every tried Ezekiel Bread? It's a great complex carb with some protein to boot and the version I eat has no added sugar or salt. Most breads, whole grain or no, are crap when you read and understand what's in them.

    There's some great advice here but, from my experience...as we all have a unique makeup, you'll simply have to use trial and error to find what works best for you.

    Getting enough sleep, at a regular time on a regular basis, will help too, although certain foods will make you feel sleepy regardless. I think you definitely have the right idea with small meals throughout the day, which is a challenge given out go-go-go lifestyles, but as long as you're balancing your complex carbs with protein and healthy fats at each of your meals, you should have no problem keeping your energy up throughout the day.

    One of the things that I use when I'm feeling a bit low on energy is a handful of almonds and raisins...the fat and protein of the almond helps balance the raisins carbs and gives me a real boost of energy when needed. It's also easy to carry with you!
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    Jul 27, 2007 5:22 PM GMT
    Almost forgot! I wanted to mention my thoughts on making egg whites more tasty... ;)

    I add a bit of paprika to mine. I have a whole shelf of salt-free spices and it's easy to shake on a bit when whipping up egg whites. I just choose according to what I'm eating with them.
  • Posted by a hidden member.
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    Jul 27, 2007 6:05 PM GMT
    Like I mentioned, I drink a protein shake before. I mix up two scoops of whey about 15 minutes before eating the bread and blueberries.

    The bread I eat does have salt. Its ingredients are, "Organic whole wheat flour, spring water, honey, organic whole wheat sourdough, sesame seeds, sunflower seeds, flax seeds, sea salt, yeast." It's Bread Alone Whole Grain Health Bread, and daaayum, it's yummy =)

    This morning rather than eating right away I drank some iced green tea about a half hour before my protein shake, that seems to have helped a lot. I also cut back to one slice instead of two slices of bread.

    PSBigJoey, are you sure about the glycemic index? My roommate of two years in college was type 2 diabetic, and he was always conscientious about GI because it affected his blood glucose levels and the amount of insulin he needed. Dr. Mendosa is also diabetic and has helpful GI and glycemic load charts. He's keen on chana dal because it doesn't lead to blood sugar fluctuations, but I haven't checked it out because my diet is all about what I can eat without any prep time O:)
  • Posted by a hidden member.
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    Jul 27, 2007 6:21 PM GMT
    Ok, that bread sounds REALLY good, lol.
  • MikePhilPerez

    Posts: 4357

    Jul 27, 2007 6:31 PM GMT
    "The bread I eat does have salt"

    Yes it does. Read its ingredients again. Sea salt is salt. I have been told by a professional that sea salt is just as bad as regular salt.

    Mike
  • Posted by a hidden member.
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    Jul 27, 2007 6:55 PM GMT
    Sure, but it doesn't sound like a salt crusted bagel.

    As with everything else, there is a difference between minimizing excessive salt/sugar consumption, and having an ongoing sodium-sucrose witch hunt. I think people get way too uptight about this, and eating becomes a chore to be undertaken, rather than something to be enjoyed.