Whats a good pre bed meal, i have been eating either a load of cottage cheese
or drinking a Instant milk protein drink (instantised Casein).
Im assuming slow releasing protein is needed but should i add any healthy fats or
carbs???
[quote]Bigbossmdk wrote:
Whats a good pre bed meal, i have been eating either a load of cottage cheese
or drinking a Instant milk protein drink (instantised Casein).
Im assuming slow releasing protein is needed but should i add any healthy fats or
carbs??? [/quote]
Impossible to answer without knowing what you’re trying to accomplish and what you’re eating throughout the day.
If you’re the skinny, under-weight type looking to build muscle and are weight training consistently, carbs before bed should not be feared.
On the other hand, if you’re trying to primarily lose fat, cottage cheese or casein are probably good by themselves.
However, like I previously said, this needs to be looked at in the context of your overall diet and objectives.
Im on a bulk at the moment aiming for 5000 cals a day, I eat clean, about 7 meals a day.
Today i ate
8:00 - Big bowl cereal, whey protein shake, fruit
10:30 - 5 hard boiled eggs, 2 slices of wholemeal, fruit
01:30 - loads of chicken breast with salad/veg, white pasta
04:30 (prewo) - 100g Oats loads of beef, 2 slices low fat cheese, salad veg
06:30 (postwo) - Dex/Whey shake
07:30 - Sirloin steak, sweet pot. veg
10:00 - cottage cheese
I drink milk or water throughout the day. and snack on almonds
Im at 210 lbs right now, just want to continously put on mass till im about 220-240
then cut. At the moment with this diet and the program im doing, my lifts are going
up
[quote]Bigbossmdk wrote:
Im on a bulk at the moment aiming for 5000 cals a day, I eat clean, about 7 meals a day.
Today i ate
8:00 - Big bowl cereal, whey protein shake, fruit
10:30 - 5 hard boiled eggs, 2 slices of wholemeal, fruit
01:30 - loads of chicken breast with salad/veg, white pasta
04:30 (prewo) - 100g Oats loads of beef, 2 slices low fat cheese, salad veg
06:30 (postwo) - Dex/Whey shake
07:30 - Sirloin steak, sweet pot. veg
10:00 - cottage cheese
I drink milk or water throughout the day. and snack on almonds
Im at 210 lbs right now, just want to continously put on mass till im about 220-240
then cut. At the moment with this diet and the program im doing, my lifts are going
up
[/quote]
Doesn’t look too bad.
One thing I’d change is to swap the pre- and post-workout feedings. Go with whey and dextrose within 15 minutes of training and then have the beef/oats/salad meal after training.
If you like cottage cheese just keep it, but if you want something that is a bit more filling have a quick protein shake along with it.
I used to also eat cottage cheese about an hour to 2 hours before bed, but as my appetite increased I would be very hungry again before I feel alseep. So lowered down the amount of cottage cheese and added a scoop of whey. Solved the problem of being hungry.
I have a spponful of natural peanut butter before bed (along with greek yoghurt)
Chrisking how come you suggest switching the pre and post workout meal?
my understanding was that post workout your body needs fast acting carbs and
protein. This shake is alot quicker and easier to consume, especially as i
have another meal an hour after this shake. I also have some other stuff in
the shake to aid recovery like BCAA or maybe L leucine and a bit of creatine.
I might opt for the cottage cheese and a scoop of whey, I could try a spoonfull
of peanut butter but i know in the past i did try having some nuts as well as
casein before bed and i couldnt get to sleep for shit.
I know a favorite of mine as a last meal is to throw the following in a blender and blend it all up then sip on it or spoon it out depending on how thick i make it around an hour before bed.
Cottage cheese 0%-2% (More or less depending on caloric needs i generally do around 1 cup if bulking)
1-2 tbsps Natural PB
1 scoop casein
little warm water to aide the blending
Ill take that in with some veggies like a Red bell pepper or roasted cauliflower and i know i am pretty much good for not going catabolic during the night.
Just an idea.
Alex
[quote]Bigbossmdk wrote:
Chrisking how come you suggest switching the pre and post workout meal?
my understanding was that post workout your body needs fast acting carbs and
protein. This shake is alot quicker and easier to consume, especially as i
have another meal an hour after this shake. I also have some other stuff in
the shake to aid recovery like BCAA or maybe L leucine and a bit of creatine.
I might opt for the cottage cheese and a scoop of whey, I could try a spoonfull
of peanut butter but i know in the past i did try having some nuts as well as
casein before bed and i couldnt get to sleep for shit.
[/quote]
The latest recommendations by respected trainers such as CT is that peri-workout nutrition before and during training makes a bigger difference that post workout, and many here, including myself, have experimented and found this to be the case.
Consume the quick digesting nutrients before training so that they can be of benefit during the workout.
[quote]HK24719 wrote:
[quote]Bigbossmdk wrote:
Chrisking how come you suggest switching the pre and post workout meal?
my understanding was that post workout your body needs fast acting carbs and
protein. This shake is alot quicker and easier to consume, especially as i
have another meal an hour after this shake. I also have some other stuff in
the shake to aid recovery like BCAA or maybe L leucine and a bit of creatine.
I might opt for the cottage cheese and a scoop of whey, I could try a spoonfull
of peanut butter but i know in the past i did try having some nuts as well as
casein before bed and i couldnt get to sleep for shit.
[/quote]
The latest recommendations by respected trainers such as CT is that peri-workout nutrition before and during training makes a bigger difference that post workout, and many here, including myself, have experimented and found this to be the case.
Consume the quick digesting nutrients before training so that they can be of benefit during the workout.[/quote]
This is correct.
I’ve found that I respond better to having the quick carbs available during my training as opposed to afterward. Better workouts and better recovery.
Damn if thats the case then i suppose i should. The only annoying thing is
eating a meal takes alot longer than downing a shake, would have to put my
‘dinner’ meal till later because itll take me about 1/2 hour to eat a meal
after weights instead of 5 mins.
For the Dextrose/whey shake to be in my system for my session, what sort of
time before lifting should i consume it??? 30 mins??? or less??