Nutrition after a late workout

[Off Road]

Because of my schedule, most days I cannot workout until after dinner. I eat dinner at 6:00 pm, and then I lift at around 7:00 pm. I take a protien powder mixed with milk/water right afterwards which is around 8:00 pm. Is that enough to carry me through the night? Or should I be eating something right before bed at 10:00 pm?

[ZenMonkey]

You need something carb rich directly PWO. Try using milk instead of water in your shake.

As far as a pre-bed snack... I usually go with 2-4 cups of whole milk. It digests slowly so you wont be fasting for the entire night and it has everything you need in it. A handful of almonds or pecans might not be a bad idea either. Between the milk and the nuts I bet you can get an easy 400-800 calories PWO.

[Off Road]

What about cottage cheese instead of the pre-bed milk?

[ZenMonkey]

Im sure that would be just fine. Itll keep you fuller longer than liquid. Just be sure to get in a solid amount of calories (which is why I suggested milk)

This might sound kinda gross but... Cottage cheese + bananna + chocolate Opticen is very tasty to me and a great PWO meal. You just have to like the texture it creates... if you can get past that I think it tastes pretty good. But, I eat just about anything if it serves a function and serves that function well. SOUnds to me like youre of the same thought so it might be worth a try!

[Daniel Roberts]

By the time you're done working out have you hit your calorie total for the day or is this meal to hit it?

If it's the former although counterintuitive, the legacy of previous meals will carry you through, although I'd probably shift my meal timing to allow for a meal after training.

If it's the latter then whole milk + protein is good or Zenmonkey's cottage cheese + opticen; sounds grim and a lot like the kind of stuff I've used - provided you can get over the lumpy sick milkshake sensation you're golden!

[Off Road]

To be exact, the after workout shake has me right at the allowed calories for the whole day (3,200). I'm trying to shuffle things around a little to get the extra meal before bed. I'm thinking of splitting up my afternoon sandwich and veggies (1/2 at lunch and 1/2 before bed).

[ZenMonkey]

Yea, Id try to make room for a meal PWO. After PWO shake (say 220 cals) I think Id try to get in an additional 500-600 calories.

[Off Road]

Thanks for the help guys. This is what I came up with. Feel free to critique it...

Meal 1 (7:00)
2-3 eggs
2 turkey sausage
1/2 cups oats
Vitamin/fish oil

Meal 2 (12:00)
1 slice wheat bread
5 slices luncheon meat
1 slice cheese
1 serving fruit

Meal 3 (3:00)
1 slice wheat bread
5 slices luncheon meat
1 slice cheese

Meal 4 (6:00)
tons of lean meat
2 servings vegatables
1 serving of black beans

Meal 5 (8:00 Post workout)
2 scoops nitrean
1 cup milk

Meal 6 (10:00)
1 cup cottage cheese
Handful of nuts

[ZenMonkey]

I think youre going to recover better. Nice diet.

[brihead301]

Thanks for the help guys. This is what I came up with. Feel free to critique it...

Meal 1 (7:00)
2-3 eggs
2 turkey sausage
1/2 cups oats
Vitamin/fish oil

Meal 2 (12:00)
1 slice wheat bread
5 slices luncheon meat
1 slice cheese
1 serving fruit

Meal 3 (3:00)
1 slice wheat bread
5 slices luncheon meat
1 slice cheese

Meal 4 (6:00)
tons of lean meat
2 servings vegatables
1 serving of black beans

Meal 5 (8:00 Post workout)
2 scoops nitrean
1 cup milk

Meal 6 (10:00)
1 cup cottage cheese
Handful of nuts

I wish my diet looked that good!

[Off Road]

Thanks guys. It's easy when I absolutely love meat, vegatables, and fruit. I can gobble down a ton of brussel sprouts in one sitting (yumm). The only things I have to choke down is the bread (yuck).