Hi, I'm after a bit of help with my supplementation, specifically pre workout, post workout and pre bed. Iâ??ve searched for peri-workout nutrition but the things Iâ??ve found all seem to be about the Anaconda protocol and involve eating/drinking something expensive every 15 minutes! Iâ??m on a pretty tight budget as Iâ??m supporting a wife and kid so things have to be affordable!
I train in the morning at about 8am, and the only thing I have before is a carby breakfast, usually a cup of oats with milk and a glass of juice at about 7.15am. Iâ??m thinking I need to add a scoop of whey to the oats and possibly some flax meal to get a good mix of carbs, protein and fats. Would this be enough before my workout, or should I add anything else? Is 45 minutes a big enough gap between a solid meal and working out?
During my workout I just have a water/dextrose mix, and then after I have a 50g whey, 75g dextrose and creatine shake. This is normally about 30 minutes after the end of my workout when I get into the office but Iâ??m thinking I need to have it sooner. Is this an adequate post workout shake?
For pre bed I often see cottage cheese recommended but I'm not a huge fan so was thinking a casein shake before bed but wasn't really sure how soon before bed was ok. Do you guys just eat/drink then go to bed or leave an hour or such between eating and bed. Or is it just a case of see what my stomach can handle?
Sorry if these questions are all a bit basic, I'm new and this is my first post so be gentle... and thanks for any input.