Late evening weightlifting

JimmNeutron

Hey guys just wondering what would be best to eat after an evening workout if i was planning on heading to bed about an hour after finishing?? Usually i would workout between breakfast and lunch and have a tuna sandwich afterwards but what should i eat after heavy weightlifting if my workout is between dinner and sleep?? Im not mad about protein shakes so im guessing a pnt of milk is a good start for the old slow releasing protein, but what should i have to eat??
Cheers

JimmNeutron

How would a peanut butter sandwich on a slice of wholemeal bread be???

t-ha

Personally, if it was a good gut-bustin' session, I'd be inclined to have a proper dinner before bed (meat/veg/potatoes - the whole nine yards). Some people have trouble sleeping if they do that though, so play it by ear for yourself.

Don;t worry about the 'carbs late at night' thing. If you worked out hard I garuntee you'll still wake up leaner than when you went to bed.

Vegeta

Cheers lads, I'm also a late evening gym attender, between 7 and 9, was wondering this myself.

justsomebloke

well I train in the evening aswell and would finish in the gym at around 7.15 and would look to be in bed by around 10.30-11. I will give an example of what I had last night

7.15- post workout shake (Nutrion X RAM. so approx 25g protein 50g carbs
8.00 - full dinner of roast chicken spuds and veg.
8.45 - some nuts
9.10 packet of popcorn and some more of the chicken
10.15 (early night last night). 30g protein, 500ml of milk, spoonful of cottage cheese and some codliver oil.
10.25 bed

The diertry protocol that I am following is anacat.teamtestforum.com

edit: oh and if I had been going to bed at 11 I would generally have tried to fit a bit more food in me

Dragan

Hey guys,

I'm another AnaCat man and would follow a scarily similar eating pattern to JSB, only without the pop corn.

Post workout looks like this:

19:00 Ram ( 25 grams protein, 50 grams carbs )
20:15 chicken/beef , rice/spuds , veg
21:30 BCAA's glucosomine complex + some walnuts
22:30 ZMA and GABA
23:15 whey in full fat milk, cashew nuts ( plain ) followed by a healthy dose of leaba!

As you can see I am fitting a nice amount of carbs, proteins and healthy fats into my evening before bed! Eat based of your activity levels, so if you have worked out hard you can afford to eat before bed.

JimmNeutron

Holy s**t!!! Thats a lot of f***ing food!! Especially after dinner, id be full for the night pretty much if i had a decent meal at about 7, provided i wasnt working out. I thought it was tough enuf to get toast and milk into me before bed!! Need to train my stomach to fit more in then aswel:D

D-Generate

Dragan wrote:

Hey guys,

22:30 ZMA and GABA
23:15 whey in full fat milk.

Does that not inhibit the effectiveness of the ZMA by the presence of calcium? I'm still a little confused as to how necessary it is to stick to that taking ZMA on an empty stomach 30 minutes before bed doctrine.
Does it really matter all that much?

mousemat

Guys, out of pure ignorance, the ZMA and the others mentioned, I presume if u are carrying weight taking these is not a good idea

Dragan

D-Generate wrote:

Does that not inhibit the effectiveness of the ZMA by the presence of calcium? I'm still a little confused as to how necessary it is to stick to that taking ZMA on an empty stomach 30 minutes before bed doctrine.
Does it really matter all that much?

I know people talk a lot about how it's supposed to but I have never found it. I noticed some obvious differences when taking ZMA and I have always taken it this way.

mousemat

You would not be carrying too much weight or have a low body fat % Dragan?
What I suppose I am saying that would taking any of these aid in weight loss?

Dragan

mousemat wrote:

You would not be carrying too much weight or have a low body fat % Dragan?
What I suppose I am saying that would taking any of these aid in weight loss?

Effectively both ZMA and GABA can aid weightloss. ZMA increases your test levels and GABA results in a release of GH, both hormones are good to aiding fat loss.

The key to fat loss is always a controlled diet. Supplements can help, but if you are not losing 1 to 2 pounds a week on your current diet plan then something is a miss.

mousemat

Thanks Dragan,
I must be strange as hell, weight difference can be + or - 3 pounds a day which is odd.
Diet is good with the odd splurge (maybe a take away every 2 weeks & a few biscuits at the weekend) but still cannot shift it.

Not to worry, thanks for your help, maybe doing weight may speed up my metabolic rate, but since I cannot start them until may 8pm or later then it is hard to get round to them.
Must buy a bench and 50kg of weights !

davyjose

mousemat wrote:

, weight difference can be + or - 3 pounds a day which is odd.

Make sure to take your measurements at the same time each day. Everyone's bodyweight fluctuates throughout the day. And it seems almost certain you are doing it at random times.
I weigh myself just after I wake up and have used the bathroom, but before I have eaten. This tends to be my lowest of the day (stomach is empty, not yet rehydrated) but also seems the most accurate.
You don't have to weigh yourself daily twice a week should do. It is a slow process and it can add to the frustration. If you do it once a week (at the same time etc.) you will surely see a drop.