CT just curious on your thoughts and knowledge here.
I basically have 2 options for when I train during the day, immediately upon waking up or immediately before going to bed.
For the last few years I have opted for the upon waking approach, but the downside here is it cuts into my sleep and I’m never REALLY awake when I hit the gym.
Are there any major downsides to training right before bed in regards to the actual training effect? I think my performance might be improved, and I go to sleep pretty easy so I have no issue with getting too amped up to get to sleep (if anything I would get more sleep this way). I’m thinking a good training session, a big meal, and then sleeping right after might be a good way to go.
How say you… Immediately after waking up or immediately before bed? Any major difference?
"I often get asked when is the best time to train if you want to maximize muscle growth and/or performance. Here are some things to consider when answering that question:
Research on lifters done in the former Soviet Union (quoted in Managing the Training of Weightlifters by Laputin and Oleshko) found that there are two times of day that show an increase in the capacity to produce force and power. The first peak being between 11:00 and 13:00 and the second being between 18:00 and 20:00. Similarly they found that athletes training during one of those two periods gained significantly more strength than people training between 16:00 and 17:30.
It has been mentioned quite often in the past by many elite coaches that the best times to train are 3 and 11 hours after you woke up. The Soviet work mentioned above didn’t talk about the time the athletes woke up, but 7 or 8am would seem about right, which would mean that the best time to train would indeed be 3-5 hours and 11-13 hours after waking up. This is in line with the information provided by many coaches.
I tested myself to see if the time of day or the waking hours was the most important factor. Since I wake up at 4:00am to me 3-5 hours after waking up would be 7-9am and 11-13 hours would be 3-5pm. I tested my grip strength using a handheld dynamometer. I found that I had a peak at 3 hours after waking up, a valley/low period between 9 and 11 hours after waking up and another peak at the 12 hours mark. So it is pretty much in line with the two other sources of data and indicate that for me (who wakes up at 4am) the best times to train are 7-8am and 4-5pm.
The following table illustrates the evolution of my strength in kg starting upon waking up (0:00) up to 16 hours after awakening.
(table at the top)
Testosterone levels and the testosterone increase from strength training is slightly higher in the morning. This might give a slight advantage to training in the morning when trying to build strength and size.
Training increases cortisol levels. If cortisol levels stay elevated in the evening or night, it can disturb the circadian rhythms (cortisol should be high in the morning and low in the evening) and over the long run could potentially increase the risk of adrenal fatigue.
Hard training, especially if strength is the focus, activates the nervous system which makes it harder to relax. So training too late could make it harder to get some quality sleep.
Nutrition-wise. You can make an argument for both early and late training: when you train early you have the benefit of having several meals in the post-training period; when you train early you can have 3-5 meals during the post-workout period whereas if you train later you might only get to get 1 or 2 meals in. On the other hand if you train later you have a greater chance of being properly fueled for the session because you had more meals prior to the session. In both cases the equalizer might very well be a solid peri-workout protocol including PLAZMA and MAG-10 as it will ensure that you are properly fueled for the workout and have a boost in nutrients in the post-workout period.
As far as lifestyle is concerned the problem with training late when you have a regular job is that not everybody can have a high level of energy and focus in thre gym after a full day of work. However, not everybody who works 9 to 5 can wake up early enough to train before work while still being in the 3-5 hours (of waking time) window. So it becomes a matter of what is the lesser evil for you: training with a nervous system that is not fully activated, or with a nervous system that might be a bit drained. I can tell you that even though I had a peak strength 3 hours after waking up it was still fairly high 2 hours after waking up, so that might give you a bit more room.
I find that a lot of successful businessmen that I’ve trained like to train early. Not only does it give them more freedom for the rest of the day, it turns their nervous system on and they find that they are more productive at work.
The body is an adaptive machine: athletes have been known to adjust their training time based on the competition time. If you always train at a certain time, the body can become adapted to training and performing optimally at that time. So this means that for best results you should always train at the same time of day.
So based on these points, it would seem obvious that the best time to train is early in your day, 3-5 hours after waking up.
Training late (12-13 hours after waking up) also works as far as maximizing workout performance goes and you have the advantage of being able to train on a fuller tank since you will have more meals in you, so more stored nutrients.
The worst times to train would be 6-11 hours after waking up (so between 1 and 6pm for those with a “normal” wake-up time of 7am) and more than 14 hours after waking up (the later being not only neurologically sub-optimal, but would also risk screwing up your circadian rhythms).
So in an ideal world the best period to train would be 3 to 5 hours after waking up with training 12-13 hours after waking up being a close second (the Soviet work suggested that period being about 10% less effective than the optimal period).
Absolute best time to train: 3-4 hours after waking up
Good time to train: 12-13 hours after waking up
Extended effective training zones: 2 to 5 and 12 to 14 hours after waking up
“Only if no other choice” zone: 1 and 6 to 8 hours after waking up
“Avoid if you want maximum results” zones: less than 1 hour, 9 to 11 hours and 15 or more hours after waking up"
In light of this, the best would be to go to bed 1-2 hours earlier and wake up 1-2 hours earlier and train 90 minutes after waking up.
Training before bed might work IF you go to bed easily AND use perfect peri-workout nutrition (since you will be 8-10 hours without ingesting nutrients).
@Lonnie: I’ve had some years where training was pretty soon after I wake up or nothing. I’ve found Brain Candy and a shower wake me up if I have to train fairly early or have no other choice.
“Avoid if you want maximum results” zones: less than 1 hour, 9 to 11 hours and 15 or more hours after waking up"
ha, thats exactly when I have the option of training the days that I work.
CT I appreciate that huge write up, that provided way more info than I was expecting. On the days I can, I’ll wait a few hours and on the days I cant I’ll just take what I can get I suppose.
But at least now I have a new, science based excuse as to why I’m not as big and strong as I should be!
Lonnie123, for what’s it’s worth I’ve found the 90 min. after waking period to be pretty effective. I work from home, so I could theoretically train anytime I want. I say “theoretically” because, for a number of reasons, mornings work much better for me–I simply get too distracted with other work I have to get done, and by later in the day I find my focus is not what it is in the morning.
I have no business or the day’s stresses on my mind when I hit the gym in the morning. So, I wake up and immediately take a 200 mg. caffeine tab and a shot of Alpha-GPC; that starts the 90 min. clock: Micro-PA 1 hr. pre, Indigo-3G 30 min. pre, first dose Plazma 20 min. pre, head to the gym (oh so conveniently located 1 mile from my house).
Hey Lonnie,
Those are my exact training options too. I have played with both for the past 5 years. I can easily say (for me) the AM option works better. Gym is less packed, what ppl are there are there get work done. And I feel I fire off better with only Brain candy and plazma running through my system!
Also, kinda sucks when after training, trying to get to sleep…only to get up and pee like 3 or 4 times a night after downing 1500-2000ml of plazma lol
Don’t concern yourself too much with that chart. CT’s got fair point but it makes more sense for large group of people. It’s adjustable and based of lifestyle. Most people have similar work and sleep time. That’s why that chart looks like that. Take group of people working at night and check their capacity. It might be completely different.
