I keep a protein shake(2 scoops) near my bed at night when i go to sleep in case i wake up. Currently i put a shot of olive oil(14g fat/2g sat/10gmonofat/2gpoly). Should i use this at night or should i make the shake with carbs instead(20-30g carbs)
Also, sometimes if i don’t have cottage cheese nearby i take the protein shake with olive oil mixture. Is this a good idea or a bad idea?[/quote]
Have the cottage cheese (or Yoghurt) with some fats before bed, you ideally want to add some carbs to the meal and fibre. The Casein rich proteins are slower digestion and delay in gastric emptying along with the fat and fibre.
Fibre wise, baked beans are good, but not many people like them or want to eat them anyway. Some apples and or oatmeal is a good idea. If you wake in the night say 4-5 hrs later and have a meal, this can be just protein and carbs. If you are going to wake 3-4 hrs later you will be eating breakfast anyway. You could add fat to your night meal, its up to you.
Might be easier to take some fish oil caps at night with your protein. carb drink. Definitely add the carbs though when bulking.