Do I work out at the worst possible time?

etothepii · 24-Jun-06, 11:37 AM

I don't get to lift or do cardio until after my kids go to bed and some household stuff gets taken care of. That means anywhere between 9:00 and 11:00 PM. I work out for between 45 minutes and 1 hour 15 minutes.

Nutrition-wise, I have a whey and water shake an hour or so before, whey and milk directly after, and a bowl of oatmeal, peanut butter, and milk about a half hour or so later. Shortly thereafter, I go to bed for the night.

Are tere any changes I can make to optimize the workout (besides changing the time)?

tekmoney · 24-Jun-06, 12:58 PM

Wow that's pretty intense. I wouldnt be able to sleep right after working out. But i guess it's just like some rigorous sex, which puts anyone right to sleep.

If you're doing fine on your weight eating all that food right before bed i'd say you are fine

fitricise · 24-Jun-06, 01:22 PM

I would skip the shake before. There are conflicting ideas about pre workout nutrition but I am pretty sure the correct advice is nothing, unless you feel like you can't lift without it

etothepii · 24-Jun-06, 04:02 PM

Quote:

Originally Posted by fitricise

I would skip the shake before. There are conflicting ideas about pre workout nutrition but I am pretty sure the correct advice is nothing, unless you feel like you can't lift without it

Those are the only two shakes I drink per day. If I didn't drink it pre-workout, would there be any better of a time? It does add 110 cal. to my daily intake!

fitricise · 24-Jun-06, 05:49 PM

Quote:

Originally Posted by etothepii

Those are the only two shakes I drink per day. If I didn't drink it pre-workout, would there be any better of a time? It does add 110 cal. to my daily intake!

My reasoning comes from the fact that there is a study by Tipton and others suggesting a pre workout shake is just as anabolic as post because of increased protein synthesis response. But I chatted with someone who interned for someone who knows Tipton, and he said the study is biased (commercial interests) and they manipulated numbers I think. I haven't really seen any other conclusive evidence, and a lot of people seem to think that digestion would take away energy with the increased blood use (vessels dialated for digestion, constricted in other muscles), and exercising just creates kind of a tug o war between digestion and muscles for blood flow.

Just an fyi I may be way off so you may want to explore this further yourself, I will be reading more as I find it.

I would consume your other shake in the morning though when insulin sensitivity is greatest. Interestingly insulin sensitivity seems to decrease throughout the day, but since you are working out a night that should increase it once again, so i'd be sure you are eating a full meal (at least a light one if you can) in addition to your shake post workout to take advantage of the positive nutrient partitioning (more likely to store carbs as glycogen and synthesize protein)

etothepii · 24-Jun-06, 07:04 PM

I've been net surfing on pre-wrokout nutrition, and if the Tipton study is questionable, like you say, then there isn't much out there. Lots of opinion though. The majority of what I have read is either that a pre workout shake is helpful, or not needed. Not much in the way of saying it's harmful.

The digestion thing, like you say, could be an issue. If a 110 calorie whey shake is consumed 30 - 60 minutes pre-workout, shouldn't it be digested by then? If so, then I think it can't hurt to have the dose of protein and BCAA's to fend off catabolism. (Man, you can learn some darned big words on the internet!!)

For post workout, do the milk + whey shake and the oatmeal, peanut butter, and skim milk sound OK? After all, that is all my body will have access to for 8 hours or so. Seems like I should eat more. Maybe more fat?

**.V.** · 24-Jun-06, 07:14 PM

Look at the results you've had. I'd suggest you are doing it right.

Back when I worked a 3rd shift job I got excellent results from my workouts right after work - then straight home to bed after eating.

Remember the formula - Eat+lift+eat+sleep = grow. Seems to be working fine for you doesn't it.

fitricise · 24-Jun-06, 08:44 PM

Quote:

Originally Posted by etothepii

I've been net surfing on pre-wrokout nutrition, and if the Tipton study is questionable, like you say, then there isn't much out there. Lots of opinion though. The majority of what I have read is either that a pre workout shake is helpful, or not needed. Not much in the way of saying it's harmful.

The digestion thing, like you say, could be an issue. If a 110 calorie whey shake is consumed 30 - 60 minutes pre-workout, shouldn't it be digested by then? If so, then I think it can't hurt to have the dose of protein and BCAA's to fend off catabolism. (Man, you can learn some darned big words on the internet!!)

For post workout, do the milk + whey shake and the oatmeal, peanut butter, and skim milk sound OK? After all, that is all my body will have access to for 8 hours or so. Seems like I should eat more. Maybe more fat?

Sure your pre shake should be fine, afaik. As for post, that would be ok, just realize that the added fat/slower digestiong protein is going to slow down digestion a bit, so it won't be as anabolic, to what extent i'm not sure. I always do the shake then wait awhile (45min-hour) then eat a meal. If that isn't possible with your schedule I wouldn't sweat it.

Maxgain · 25-Jun-06, 07:45 AM

While it does not have to be a shakke before I believe the pre workout meal is more important than postworkout. You need to have a supply of amino acids on hand as soon as possible which is best provided by eating preworkout.

I wouldnt be a fan of cardio late at night but by training weights and going to bed soon after you will be pumping out the growth hormone during stage 2 REM sleep. I try to sleep for an hour now after training to boost recovery.

Vas85 · 04-Jul-06, 02:04 AM

I prefer to train when I feel 'ready' for it, used to be 10-11am, but working 8am-5:30 and occasionaly doing 10pm shifts, if makes you circadian clock a little inclined towards the afternoon, now I peak at around 6-7pm training till 9.

Quote:

Originally Posted by Maxgain

I try to sleep for an hour now after training to boost recovery.

Maxgain, do you eat just before having that one hour nap? A post workout meal? shake? and how has the 1 hour sleep helped you, as I'm very interested if it indeed does boost recovery.

Maxgain · 04-Jul-06, 05:49 AM

Quote:

Originally Posted by Vas85

Maxgain, do you eat just before having that one hour nap? A post workout meal? shake? and how has the 1 hour sleep helped you, as I'm very interested if it indeed does boost recovery.

I have a pwo shake 100g carbs malto and glucose 40g protein within 5mins fin training. After showering and getting home it will be half an hour 45 minutes i eat as quickly as possible ie bowl of oats in fruit juice and chicken breast then straight down for hour.

Honestly i am not as strict to it as i should be and often lie on the cocuch and watch tv.
However when i do it, it can take 20 mins to sleep prob lot of adrenaline still floating from ephedra but ill conk for 40 mins. I notice Doms kicks in an awful lot quicker as a result ie that evening instead of next morning and it is a high rem sleep of dreams so i believe it does help.