I work out at night (usually somewhere around 12) and I am a little confused about how i should structure my nutrition. Right now I am drinking a protein shake before the gym and then a protein shake with creatine, fish oil, and BCAA pills after i am done. I then usually have some small snack after that. Any suggestion of changes I should make? (I go to bed right after this.
If you have the budget, Surge would be a nice addition.
If you are trying to gain, eat more. Doesn’t matter when you lift, if you are trying to gain you need a lot of food after your workout. Don’t get caught up in thinking you will get fat if you eat a lot before you go to bed. As long as your workout is anything beyond breaking a sweat, bring on the 3 course dinner.
I workout late at night also and have been for the past few years… Surge is a good recommendation if you can afford it, as I just started using it and I love it. If not then just get some simple carbs and whey for after your workout.
Then about 45-60 minutes later have something containing a good amount of healthy fat and protein(ie cassein powder, nat. peanut butter, cottage cheese, etc.) Hope this helps
If one naturally awakes briefly and lightly (or moreso) during the night, having a protein/fat shake, an isocaloric shake (approximately equal protein, carbs, and fat), or a protein/carb shake – in that order of preference – by the bedside is a good thing. Total calories need to be only about roughly 1/6 of what the rest of the day is.
However, if one doesn’t naturally have any awakenings, it would not be worth the disruption in sleep to use an alarm clock.
I’m also convinced that John Berardi is right that the pre-bedtime meal, unless timing of training dictates differently, should be protein/fat, low carb.
Or if you weren’t asking specifically about overnight nutrition, and/or you have to train shortly before going to bed, then so far as nutrition after the workout, the meal preferably about one hour after the postworkout protein/carb drink is preferably also protein/carb, as the most efficient time for carbohydrate uptake in the muscle is in the window after the workout.