I train nightly until about 11:00. My shcedule usually has me eating dinner around 5:30, at the dojo by 7:00 and home by 11:30 and in bed by 12:30. I know generally after a tough work out you should eat. I also know you should not eat right before bed. I am also trying to lose about 15lbs to put in the 10% bf range and I am very hesitant to take in any calories that i am not sure if i will burn off ( which is why i never eat after training late). Becuase i am paranoid of losing muscle mass and having slow recovery times I occasionally take whey after to make sure my protien levels are up, but at 250-300 calories per serving, i am unsure of even that before bed.My question is, is it better to eat after I finish training and then go to bed? Or to wait until morning?
I'm in a similar situation. I finish eating at 4-5ish and train at 8-10. By the time I get home its 10.30-11. I'm in the mind now of eating some tuna/cottege cheese before I go to bed and get a ZMA down me after a appropriate time to digest the food. Its got the protein and a very low amount of carbs. I also generally get some glutamine asap after training with some whey.
I generally use a +g bcaa with any whey i take. I used to use zma with lemon balm to bring down my cortizal(sp?) levels so i could sleep, but my body seems to have adjusted so i don't need it any more. is the idea behind using a straight glutamine supplement so you can cut out late night carbs and still replenish glycogen stores after a late work out? As far as cottage cheese and tuna, they are still fairly high in calories, and i am wondering where they will end up (like around my waist)
Tuna doesn't have that many calories in it as far as I know. The glutamine your supposed to start drinking like 30 minutes before you finish training (ie span out 5g in a drink and drink it over 30 minutes), but I just put 5 in my mouth when I get home and wash it down with water. Glutamine is indeed supposed to replenish glycogen supplies more then if you just intake simple sugars (I remember reading 5-10g of glutamine is better then 40 g of carbs, but don't quote me on that). Its also supposed to help reduce muscle canibalisation during sleep and when your on a low calory diet.
yah, tuna has calories, just doesnt have carbs. as far as glutamin goes, i thought that because i am on a diet that includes carbs (although a low amount, i tried no carb and dropped no wieght) that glutamin was not essential, and the amount of carb i was taking in would deliver the protien needed to stop my muscle from going catabolic. maybe it would be worth a try since i only take in 50-100gs of carbs a day. i'll also try taking it 1/2 hr before i finish training. I am still skeptical about the calories before bed, until i know how they will be used (i.e. burnt off in muscle regeneration or stored as fat) i will try and cut them out. I have ofetne wondered how long it takes the body to decide to store calories as fat
I think you would be fine with just a protein shake. I don't believe one should eat any type of meal or even a small amount of solids that late, it's too hard on your processing organs, most importantly your liver. If all your other meals are on schedule then I see no reason to eat food after training that late. TCM (Traditional Chinese Medicine) teaches you that the organs are in their "cooling" stage when at rest which is when you, i.e. your body, repairs itself. Your body cannot be working to digest food when it's suppossed to be repairing. I find this to be very important to athletes who are on a strict regimine of training and supplementation. Protein powders in large (200g+) amounts daily is difficult on your liver and kidneys because it is a processed food. In other words, I would just have some whey, probably 30g. One must also think of caring of their processing organs along with their well trained bodies.
I hear you there. I was paranoid about doing the katonic(sp?) diet when i tried it because i heard high protein diets caused colon problems down the road. After a bit more research I found that the studies that suggested such things were done on vegetarians who were using protein powders as there primary protein source. At the time i was relying heavily on powders and stopped immediatly. the study i saw was done in the 80's, and from what i understand the advent of isolates is supposed to greatly reduce this risk. In any case i try and keep the use of any powders to minimum. I have heard of TCM but have not read much about it. do you have any good links? dietary research is so difficult. One study says one thing another says the opposite, so when I come across someone who is using a system that works for them I generally see if they can pass on any info i can glean over, that is, if it is no trouble to them.
Dude Not eating at night is a bunch of BS. After your workout, Start with a salad, then go for the fat/protein meal, then if you still hungry eat the Grain/Fruits..don't worry about it. People fuss to much on when to eat. If your training constantly through the week, make your big important meals after your workouts, then you will be good.
I would say eat half a cup of non fat cottage cheese before you go to bed. It will help your muscles recover as you sleep and since it is non fat i think you should be ok as far as your goal for losing weight.
This doesn't seem to work for me. I used to eat normally before I went to bed and it stalled my weight loss. ZFor the longest time i was stuck at 185, it was not until i stopped eating after 6 that i dropped another 10 pounds. So i am really not sure if eating a 3 course is a good idea
Dont listen to Duncon, dont eat a meal before you go to sleep. Your body isnt going to be burning any of the carbs while your sleeping why the hell would you stuff your face with it then let it lay in your stomach all night? Eat a cup or so of non fat cottage cheese before you go to bed and you should be good. Its got alot of protein in it and it is casien so it will keep your body in a anabolic state while you sleep. If you eat a three course meal before you go to bed everynight id bet the bank on it that you will start to get fat.
i always eat after training. I take dorien yates pro recover with some added glutaimine and creatine in straight after. then when i get home about i eat ameal with carbs and protien in (around 10pm) and bed at 11. Then before bed some zma and tribulus terrestris. Remember your glycogen stores are gonna be down after training and taking just protien isn't gonna replenish them. Eating a small amount of carbs before bed will just replenish them not store as fat. your muscles will be crying out for them and as long as you dont have too much won't store them as fat.
