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Originally posted by greatNJhunter what's a good meal for 2.5 hours before bed. need around 350-400 cals. I was thinking of whey and flax, but I need some fiber too. I'm cutting, so I don't want to use fruit or will it not matter that much? Thanks
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Originally posted by greatNJhunter what's a good meal for 2.5 hours before bed. need around 350-400 cals. I was thinking of whey and flax, but I need some fiber too. I'm cutting, so I don't want to use fruit or will it not matter that much? Thanks
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Originally posted by greatNJhunter I usually start my workout around 5 PM. I try to be in bed by 10:00 PM so I can get up early at 5 and do my cardio. thanks! |
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Originally posted by naturalguy You need to make sure you get carbs post workout, I would reccomend around 40 grams postworkout and another 30 grams in the next meal after that for recovery, these amounts are estimates because everyone is different however the post workout window of opportunity is important. |
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Originally posted by rkurashima How about some cottage cheese? You can adjust the quantities to suit your caloric needs. I just wouldn't eat anything fatty |
? I've also been eating tuna, flax, fat free mayo, over mixed greeen salad before bed. I like that too.
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Originally posted by greatNJhunter yeah, i think I will avoid the simple carbs after noon, and starchy carbs after my fourth meal. I'm liking the chocolate protein/PB mix, but I know I can't have this every night. What does every mix with their protein. I know I should try to use water, but doesn't it taste ? I've also been eating tuna, flax, fat free mayo, over mixed greeen salad before bed. I like that too.
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Originally posted by naturalguy It is extremely important to have high glycemic carbs after you train, if you do not you are missing an opportunity to help speed recovery. The high glycemic carbs at this time will a. replenish glycogen b. create an insulin spike which will drive the nutrients protein, creatine & glutamine into the muscle. You have to get it out of your head about the time of day, your body is not working on a clock where it says "ok it's 6 pm time to start storing fat" You are training at 5pm, you need the high glycemic carbs after you train. |
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Originally posted by SolidToTheCORE Reduce Starchy Carbs at Night For most, starchy carbs make up a substantial portion of their evening meals. Pasta, rice, potatoes… these are nightly staples in the standard American diet. Steak and fries, spaghetti and meatballs- what would dinner be without them? The trouble with starchy carbs is that they are readily transformed to fat when eaten before bedtime. The reason for this is simple: The primary function of carbohydrates is to supply short-term energy for your daily activities. If carbs are not used immediately for fuel, they have two possible fates; they either are stored as glycogen in your liver and muscles or are converted into fatty acids and stored in adipose tissue as bodyfat. Since activity levels usually are lowest during the evening hours, there is a diminished use of carbs for fuel and therefore an increased potential for bodyfat storage. In general, the best time to consume carbs is early in the day, when your activity levels are at their peak. This will allow your body to utilize a maximal amount of carbs for energy and minimize the potential for fat deposition. Breakfast, in particular, is an excellent time to load up on complex carbs. A large bowl of rolled oats or bran cereal will set the stage for fueling your daily activities and keep you physically and mentally fit throughout the day. On the other hand, it is best to limit your dinner fare to fibrous, vegetable-based food sources. Fibrous vegetables tend to be extremely low in total calories and, because of their bulk, are very filling. For supper, consider eating a meal consisting of lean poultry or fish combined with a large bowl of salad greens. Other vegetables (i.e. broccoli, string beans, cauliflower, zucchini, etc) also make fine nighttime carbohydrate choices, and will reduce the potential for unwanted bodyfat storage. |