Why You Should Eat Carbs at Night
A common diet myth, repeated by broscientists, is that you shouldn’t eat carbs at night because you’ll get fat. But not only is that not true, you may experience improved fat loss and muscle gains!
Insulin is a nutrient storage hormone, in particular it is responsible for the uptake of glucose from the blood in muscle and fat cells . Carbohydrates and protein have the greatest impact on insulin secretion, while fat has little to no impact. Insulin sensitivity refers to how well you respond to insulin; if you are insulin sensitive then you require normal or low levels of insulin to transport glucose.
Insulin sensitivity is higher earlier in the day, but it is higher in both muscle and fat cells. That means that consuming a typical large, carbohydrate rich, breakfast may lead to fat gain. Later in the day, when insulin sensitivity is decreased in both muscle and fat cells, is the ideal time to train. Resistance training induces GLUT4 (1) translocation to the muscle cell membranes, allowing glucose to be transported to the muscle cells. That means that a high carb post-workout meal is less likely to contribute to fat gain, and more likely to result in muscle gain.
A recent study (2) shows that eating the majority of your carbs at night results in faster fat loss, improved satiety, better leptin levels and insulin sensitivity, and lower blood glucose. And since carbs stimulate the production of serotonin (3), you will sleep better too. http://en.wikipedia.org/wiki/GLUT4  http://www.ncbi.nlm.nih.gov/pubmed/21475137  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351