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Eating at night?

AirCanuck

New member
My schedule at work with the Air Force tends to leave me eating later than i should.

Furthermore, if I do eat dinner at around 530 or 6:00, I end up working out afterwards and I've always heard that it's important to get some protein right after you work out - so should I be eating something after I workout in the evening? Even if it's around 10:00? Or is it better to just have some water, go to bed, and have some egg whites etc in the morning?
 
absolutely critical to eat after WO.... Gotta fuel the muscles you just tore down, wanna stay anabolic.

PWO consume 0.33 g high GCI carbs per LB of your target weight and half that for protein, no fat.

Your target weight will depend on whether u wanna gain or cut.. Lets assume you cutting

target weight 220lb
220 x 0.33 = 72 g carbs 36 g protein

Fast acting High GCI carbs.. this is your Post WO shake, suck it down directly after u finish WO... I use Waxy Maize for my carbs and add in 2 scoops Isopure whey protein. if its late add some casein, maybe a cup of milk, will keep you catabolic for longer during sleep

Make sure you have pre WO meal too, these are your most important meals of the day if you are looking for lean gains
 
My goal weight is 200lbs... in that case I should be doing 66g carbs and 33g protein? I just want to make sure I'm getting you right on this.

To be clear, I want to essentially maintain/get more definition, not necessarily get bigger. I have plenty of muscle, I want to cut fat. I'm in good shape as far as muscles go but defnitely hauling around a good 35 pounds of excess fat. Does this stuff still apply?

You're saying I should have Waxy Maize for carbs, 2 scoops whey protein (or whatever works out to 33g) directly after a workout? I usually finish around 930. I'd have that then... I've heard Casein and milk right before bed? How much casein? What is it good for?

Thanks a ton for the suggestions.
 
get some whey protein and drink it immediately after your workout

EDIT: I personally would stay away from carbs at night. I don't get any carbs after 7pm
 
oops made mistake gave you the numbers for PRE WO shake

post is 0.5 X target weight

so 200lb =

200 x 0.5 = 100g carbs 50g protein

waxy maize just my Post WO carb of choice you could use any fruit or fast acting carb. Casein will just takes longer to absorb into your body and so your body stays catabolic for a longer period of time. So your total is still 50g protein try i cup of skim milk and add whey to total 50g
 
i work out late from time to time. i go with a protien shake 50% whey 50% casein powder.or at a min. a large glass of milk and a handfull of bcaa.i would stay away from carbs that close to bed unless your bulking
 
edwitt said:
oops made mistake gave you the numbers for PRE WO shake

post is 0.5 X target weight

so 200lb =

200 x 0.5 = 100g carbs 50g protein

waxy maize just my Post WO carb of choice you could use any fruit or fast acting carb. Casein will just takes longer to absorb into your body and so your body stays catabolic for a longer period of time. So your total is still 50g protein try i cup of skim milk and add whey to total 50g
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:thanks: I never knew the % of pre/post workout carbs and protein.
 
wowww 100 g carbs is wayyy too much. we are trying to replenish glycogen, not gain weight. the guy wants to lose 35 pounds, no extra is needed. 60 gram carbs 40 protein. its not like he is working out twice a day fully depleting glycogen. 60 grams will replenish you and keep you anabolic. now you should follow with a small meal after that, some lean meat and a little bit of vegetables. but 100 g carbs will just bloat you too much and take up space in your stomach.
 
you want to go for a creatine/carb drink right after you workout to replenish glycogen. protein should come about 20 min after that. i have gotten mixed reactions about waxy maize but a sugary juice like grape or apple always works. the simpler the sugar, the faster it will spike your insulin in order to drive the creatine in. since insulin would then already be high, it will also boost the whey's availability when you drink it because insulin is so anabolic. go for a Invalid Link Removed like the one from primordial performance. its creapure brand.
 
salto571 said:
you want to go for a creatine/carb drink right after you workout to replenish glycogen. protein should come about 20 min after that. i have gotten mixed reactions about waxy maize but a sugary juice like grape or apple always works. the simpler the sugar, the faster it will spike your insulin in order to drive the creatine in. since insulin would then already be high, it will also boost the whey's availability when you drink it because insulin is so anabolic. go for a Invalid Link Removed like the one from primordial performance. its creapure brand.
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try to stay away from fructose as post workout shake. fructose needs to be proccessed through the liver and doesnt replenish glycogen as fast as glucose does. you can get pure glucose which is called dextrose for $20 per 10 lb bag. another good cheap carb for post workout is maltodextrin. a mixture of those two 50/50 + whey is all you need
 
I don't have a kitchen or anything to cook in because I live in barracks on a base, and I eat in a mess. This means anything I have after a workout needs to be ready-made, which makes it hard to eat anything near healthy.

How do you guys feel about Jerky as a source of protein? Very low in calories and fat - decent in protein. I realize its ****e for you as far as preservatives and sodium and such, but I'm asking you in terms of protein, fat, calories.
 
AirCanuck said:
I don't have a kitchen or anything to cook in because I live in barracks on a base, and I eat in a mess. This means anything I have after a workout needs to be ready-made, which makes it hard to eat anything near healthy.

How do you guys feel about Jerky as a source of protein? Very low in calories and fat - decent in protein. I realize its ****e for you as far as preservatives and sodium and such, but I'm asking you in terms of protein, fat, calories.
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great snack. if you can find some decent not over processed jerky its great
 
after you workout you don't want any fat because you want everything to absorb as fast as possible an not slow digest... so WPI+High GI Carb or Waxy Maize, potato starch carb etc, people say no carbs after 7 but if you are working out until 9.... YOU NEED YOUR CARBS! I follow the same rule but if I am working out late, you gotta have your carbs... if your trying to lose weight an are afraid to eat carbs late, dont workout late lol, easy as that. Also, if you have a hot plate an a pot... hard boild eggs ftw, take the yolk out an you have easy, transportable high-quality protein with no fat or carbs.
 
AntonG42O said:
please leave the yolk in. most valuable part of the egg.
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i agree, but he's suggesting leaving out for the fact that it contains fats. although they are indeed healthy, they will slow the absorption.. he was just giving a quick and easy alternative for a "lean" meat..
 
If you are trying to loose weight, carbs are not 100% needed after a workout especially at 10 pm, do they help replenish glycogen, yes, but if you want maximize fat loss it may be better to just get your whey in post workout, then an hour or so later before bed get you casien and healthy fats so you don't get too catabolic during sleep, then get your carbs at breakfast
 
Kinda on the same subject. I'm also in the air force I work midshift (10p-6a) I'm tryin to cut down. Now will the food I eat through negatively effect me?
 
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