posted Sat, 08/16/2014 - 10:12
1638
meals before bed after training
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how many meals should you have after workout before you can sleep
like if i workout 9 pm and i have a meal at 11 pm is ok to sleep or should 1 consume more meals before going to bed
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I would have a protein/carb drink immediately PWO.
Then 45-1hr later have a meal
you want a combo of complex carbs and slow digesting protein to keep yourself fed while you sleep. Sleep is when we grow I would suggest vegs and grains that complete a 20 chain of essential amino acids for protein synthesis. Vegs like squash are great complex carbs, pair that with corn and beans complete a protein. Also any beans and rice. I like chick peas and barley, or bulgar wheat with green beens. Also grains and dairy, like have some bob's red mill hot cereal with greek yogurt. Raidon is right throw in some healthy fat like walnuts or avocado. I agree with irongame I have my p shake dbls as a meal replacement post workout then full meal. I find I don't feel like cooking before bed so when i'm making dinner I make enough for two meals and store the second in the fridge just in case.
TARANISjust have a shake of micellar cassein, a slow acting protein before going to bed,also depends on what your goals are whether your cutting ,bulking ect
peace
This is a highly debated topic. Some people believe if you meet your macros and cals then that's all you need to worry about. So say you workout late at night and your post workout shake gets you to your total protein/carb/ fat/ cal requirement then your done. Others believe that you should have your post workout meal and then another meal an hour or two later consisting of real food because you body is primed to suck up anything you give it post workout.
I personally think that you should atleast get your pwo shake and then some other form of protein in you a while later. Sometimes I workout late and don't get home till 10-11 so I'll have my pwo shake and then I'll be hungry again at 1230 and I just don't feel like cooking or eating a meal like that so I'll have like a scoop of whey and 1.5 scoops of Greek yogurt. I personally would never just have my shake then go to bed I don't completely buy the meeting your daily requirements and that's it I do believe somewhat in meal timing. If it was a perfect world I would get back from the gym have my shake then an hour or 2 later have a meal like steak and potatoes then another 2 hours later have a scoop of whey and 1.5 cups Greek yogurt. That's what I'll be aiming for during my bulk.
According to your daily cal expenditure.
But after workout proteins plus ca1-1,5h after training and before bed a balanced meal with higher fat count to maximise long availability to body.