late workouts/ diet

[jmceue]

My schedule only allows me to workout in the late hours. Usually around 11 pm I'm in the gym. Then its home for a snack and then bed time. What is the best thing I could eat before bed time and am I at a disadvantage by working out so late and going to bed so soon after the actual workout?

 

[Mudge]

I have the same issue, I have whey before and after workout, quick shower to relax the bod and then hit the sack. I don't eat solid foods afterwards currently, because of the hour.

I am usually in the gym around midnight-1am, unfortunately the gym where I live is SO FRIGGING packed that is the only hour I can go.

 

[bigss75]

I would say drink protein shake and carbs right after training then 20 min later eat a chicken breast before going to bed.

 

[TJohn]

Well it depends on what your goals are. If you're cutting then have something high protien / low carb b4 bed. If you're bulking it's pretty much the same but you can up the yummy carbs a bit depending you and your metabolism.

TJohn

 

[jmceue]

thanks for the help guys

 

[Robboe]

There is nothing magical that happens after a certain hour that suddenyl changes the law of thermodynamics.

Just rework your diet around your training, including carbs.

 

[LAM]

post workout I would definetly take in some whey, carbs, BCAA's and some glutamine (sorry TCD I stand by it ! ).

 

[Robboe]

Yeah, i do now too.

Unless i was doing a specific diet such as NHE or CKD.

 

[Neil]

Originally posted by bigss75
I would say drink protein shake and carbs right after training then 20 min later eat a chicken breast before going to bed.

I agree.

 

[raider6969]

after training take a protein shake along with what kind of carbs and how many grams?

 

[TJohn]

Originally posted by raider6969
after training take a protein shake along with what kind of carbs and how many grams?

Only if you're bulking and not right b4 bedtime. Use 40 to 60 grams (table sugar is the cheapest) with your PWS.

If you're cutting (cut out the carbs)

Some people don't agree with this but it has worked for me and others that I know.

TJohn

 

[Robboe]

Table sugar = sucrose.

Bad, bad, bad...

 

[TJohn]

Originally posted by The_Chicken_Daddy
Table sugar = sucrose.

Bad, bad, bad...

What then. Dextrose ??

TJohn

 

[stubb]

I'm in the same boat. I usually get home from the gym at about 10:30 pm have some whey and go to bed for 11:30. I am cutting so I avoid the carbs that late. Some nights though I wake up after a couple of hours starved.

 

[Robboe]

Originally posted by TJohn


What then. Dextrose ??

TJohn

yeah, sure.

I actually think that dextrose is cheaper than table sugar. I'm not 100% sure, but i believe that to be correct.

 

[raider6969]

when bulkling and eating carbs along with protein shake, whats the carbs role? do the carbs slow down the absorption of the protein?

 

[Mudge]

If you only consume protein, then the body will use protein as energy, which isn't what you want, and what TJohn said

 

[TJohn]

Originally posted by raider6969
when bulkling and eating carbs along with protein shake, whats the carbs role? do the carbs slow down the absorption of the protein?

The carbs will create an insulin spike which will help deliver the protien to your muscles. However, it will also slow the fat burning process. That's why you should only do it while bulking.

TJohn

 

[TJohn]

Originally posted by The_Chicken_Daddy


yeah, sure.

I actually think that dextrose is cheaper than table sugar. I'm not 100% sure, but i believe that to be correct.

Thanks for the tip TCD.

TJohn

 

[Robboe]

Originally posted by TJohn


The carbs will create an insulin spike which will help deliver the protien to your muscles. However, it will also slow the fat burning process. That's why you should only do it while bulking.

TJohn

Hey, just thought i'd add something here:

Anytime you eat something you create an insulin response. Carbs only cause a "spike" if they're high enough on the IS (the GI is also a semi-decent indicator of this too, albeit an inferior one), so an apple for instance, won't exert the same insulin response as say, dextrose.

Protein causes only a 30% rise in insulin compared to carbs. That is, any given amount of protein would cause approx. one third of the insulin response that the same given amount of carbs would.

Fat doesn't blunt insulin response like a lot of people think. In fact alone it causes neither a rise in insulin nor glucagon (although it does stimulate lipase release which can be good for oxidising body fat), but fat digestion takes longer than carbs or protein and so adding fat to a meal will slow the digestion and lessen the meal on the GI. Hence, a slowed, more stable insulin response.

(Insoluble)Fibre is is undigestable and slows digestion further, again, lessening the insulin response.

That is why, when cutting, a protein, fat and fibre meals = ideal.

Not to mention the fact that around 30% of protein's calories are lost in it's own digestion. It is quite thermogenic!

I realise this has pretty much no relevance to this thread, but a little extra knowledge is always good.

 

[J'Bo]

If you consume only "protein", then only a small amount will be absorbed into your body. Combine it with an EFA and you will absorb more as TCD said. If your body has too much protein and no carbs, it will eliminate the nitrogen in protein and convert to a carb. so the best thing would be to have 10g fat, 40g protein, 20g carbs (at least).