Late Night Post Workout Nutrition
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735 days
tsilcyc posted 19 weeks ago.
You burned about 1200 calories for the entire workout but you went into it with a full tank of gas from dinner. I have no idea what dinner was or the intensity of the workout though.
In general, you want to consume between 240-280 calories an hour. You worked out for an 1:45 which puts ideal consumption at around 420-490 calories. You had a cliff bar before which creates a deficit of 130-200 calories for the entire workout. You followed up with a carb, the banana, which has about 100 calories. For a post workout meal, you want about 300 calories with a 4:1 carb to protein ratio. (If you're in a pinch, a low fat chocolate milk is perfect.)
So while not ideal, you did eat something before and after. No harm on a workout like this but on a long day of training or racing, you should get this dialed in.
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430 days
krazyfranco posted 19 weeks ago.
Oatmeal, made with some milk, maybe? I like it before bed... its like the old 'warm milk' to help you go to sleep, too.
109
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622 days
jerallen posted 19 weeks ago.
A nice cold glass of chocolate milk, or (if you what to get fancy )a protein shake does the trick.
88
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287 days
burnman posted 19 weeks ago.
Regardless of the length, intensity, or time of day, my post-workout menu invariably includes lowfat chocolate milk, lowfat yogurt, and PB on whole wheat. Sometimes I'll throw in a clif bar, or something comparable. Together, they provide a pretty good balance of carbs/proteins, and they're all pretty easy to stomach at any time of the day - unless you're lactose intolerant. On the other hand, I've used this same menu before my workouts and that was an absolute trainwreck in my gut. I must say that the cramping does wonders for keeping you crunched in a nice tight aero position on the bike.
2561
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1219 days
Anton posted 19 weeks ago.
Chocolate low fat milk. Frozen fruit smoothy in the summer. I'm able to sleep well on both.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
45
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523 days
wayphun posted 19 weeks ago.
Chocolate low fate milk is my 1st choice but if I feel like I am going to struggle to go to bed then Kashi Cereal works for me. Low fat, low calories, some carbs, some protein. Cereal puts me too sleep.
My Blog http://cebarnes.com
247
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306 days
cjhoffmn posted 19 weeks ago.
I end up with the same problem often. I definitely try to eat no more than about 40-60% of the calories I burned during the workout shortly after the workout with a little bias towards replacing carbs. +1 for me with the lowfat chocolate milk. Also found no/lowfat cottage cheese with pineapples and peaches mixed in that's actually edible, and has great prot/carb %s. Will also occasionally make a fried egg white sandwich with lowfat cheese.
1377
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941 days
140
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Captain Mal posted 19 weeks ago.
tri-ac wrote:
after you do an evening workout, do you go to bed or stay up a bit?
when I've worked out late in the past, my mind is totally awake for at least an hour or two afterwards.
[this is coming from someone who gets up early to workout]
Yeah, it takes me a little while to cool down. I usually get something to eat or drink (+1 again on the chocolate milk) and take a nice, long shower. Sometimes I'll watch Leno or read for 15 minutes or so while I eat.
"Faster would be better!" -Captain Mal, Serenity-
247
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306 days
cjhoffmn posted 19 weeks ago.
Y, I need some downtime as well. No doubt, doing the workouts late isn't ideal, but sometimes only thing that can be done. I'm hard to cool down, and it takes me a good 20-30 mins in general before I should try to go to sleep - otherwise I end up staying up longer because my mind is still racing instead of trying to sleep.
16
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369 days
mangorunner posted 16 weeks ago.
I am a night shift worker. Sometimes I find myself awake at night and can't fall asleep on my nights off. I will go for a run at 2-3 AM and fall asleep nicely right after! There is this serine quality of a town at night. I like it. I have it all to myself.
In regards to nutrition I always follow a workout with post nutrition. the amount of calories always depend on my long of a workout I did but it will not differ accourding to what time of the day. You HAVE to re-fuel the glycogen stores after a workout. you have a two hour window to refuel. This will ensure your ready for your next workout. I will usually do a complex carb that is a low glycemic index food. my choice is cin. rais. oatmeal!
Tri the Mango at http://trithemango.blogspot.com/
379
Member
357 days
stewarba posted 16 weeks ago.
I don't get it, why chocolate milk over regular milk? Is it for taste and do you typically drink the pre-made stuff or use a mixin with your regular white milk?
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2008 Sprint Tri A race goals
S: 500m in 10:00 – FS Stroke only
B: 22mph avg over course
R: 5K <= 25:00
Place top 50% for my age group
Like many trifuelers, on occasion I have to schedule my workouts at odd hours. Sometimes they can be late at night. Last night I did 60 minutes on the treadmill followed by 45 minutes on the trainer. By the time I finished it was close to 11:30. I had already eaten dinner at about 6:00 PM and had a peanut butter Clif Builder Bar (about 290 calories) before i began my workout at about 8:30 PM. After I finished I was not very hungry so all I ate was a banana. I don't think that was the smartest thing to do nutritionally and was wondering what others do/would suggest. I think next time I will have a lighter dinner and better prep a post workout meal.
Thanks