Can I get some feedback as far as what everybody’s preferred post workout and pre bedtime meals are? I still am confused as to what I should eat for optimum recovery and growth. Also, how long should I eat before bed?
Post-workout - Surge or something similar
Pre-bed (if I train at night and this meal comes after surge) - steak, chicken, or some other meat, veggies, beans (Santa Fe Style, I forgot who makes them)
Pre-bed (if I train earlier in the day or on a non-training day) - cottage cheese, natural peanut butter, fish oil or some chocolate AP with flax oil
To learn how to eat optimally for growth and recovery, you are going to have to do some serious reading. Start with the Essential Berardi article and follow all pertinent links, then go to the FAQ and follow all pertinent links, then go back and read any Berardi articles that you have missed (Appetite for Construction is his usual column)
As for when to eat before bed. I eat and then go to bed. Don't have any trouble with food keeping me awake. Others do though, so my advice would be to eat as close to bed as you can tolerate.
Of course Jason’s advice is a good place to start, but when are you training? How are you training? What is your total daily caloric intake? Are you cutting or bulking? More specfic info would help.
Surge- (pre and post workout)
Casein + Fat (pre-bed)
I train midday after work. I usually go heavy, trying to bulk up but not turn the abs into flabs. I do eat every 2 to 3 hours.(oatmeal,chicken,cottage cheese, egg whites, fruits, ect) I am not sure exactly what my calorie count is. I never took the time to do the math. If you could give me examples of what kinds of foods are good for both after workout and before bed would be appreciated.
I’d be happy to give you some food ideas, but first figure out how many calories you take in per day. This is useful info because if, for example, you take in 3600 kcals/day over 6 meals, depending on when you train you’ll want to eat an appropriate number of approximately 600-calorie meals after training.