Who else suffers late nights? Work / family commitments & not being an early riser means the only time I can ride is after 10/11pm most days.
Dinner is done and dusted by 7.30pm so any tips on post ride nutrition before hitting the sack would be great. I am absolutely famished by midnight after I hop of the trainer and end up eating all kinds of couchlandrian delicacies (Yesterday was red wine, crackers and cheese yesterday No judgement please ).
give pumpkin seeds a go. Not the big ones, which look like flat white almonds. Get the Raw roasted, I perter with salt, ≈1/4 cup more or less.
Ta @SirShrek - so eat em raw?
I get the roasted ones from Amazon now, before the pandemic at a local high end grocery.
Well I had a massive share bag of Doritos, a bag of chocolate Munchies and a ‘glass or two’ then went straight to a dehydrated sleep.
Not sure that’s appropriate nutrition but it was fun. As you say - no judging.
Crackers and cheese sounds good to me.
My wife is into nutrition stuff and says a banana is ideal.
Yum I can only eat them on the road.
Just like any ordinary hard workout you’ll want to ingest something with rapidly absorbed protein and carbohydrate like a normal recovery shake. Once you’ve had this, had your shower etc if you aren’t going to eat a proper meal then I would advise making something with the exact opposite of the above (although still have your recovery shake!) in the form of something with very slow energy and protein release to “drip feed” your muscles overnight.
Try getting some natural yogurt, some oats or muesli and mixing in some casein protein (often sold as overnight protein) and having this as you’re just getting into bed (ie as late as possible).
The recovery shake will give you the rapidly absorbed stuff to replenish the muscles ASAP and the late night snack will provide stuff overnight. It’s also worth probably taking a few key supplements such as vitamin D, omega fish oils (high quality ones… Look for EPA and DHA content) and maybe zinc and magnesium before bed too.
Hope that helps.
Cheers @Ross, idoes indeed help. Will get me some Casein.
Yeah am on magnesium chelate, Vit D, Fish oil already so will keep at it!!
As @Ross said. Personally, if it’s for late night, I will use a thermal mug add the oats etc and either almond or hazelnut milk to it, let it sit there while you do the workout and shower and it’s almost like overnight oats. To add some variety try chia seeds, spirulina(bit strange so don’t need a lot) or ground flaxseed/almond. Oh and cashew nuts as they go a bit soft after soaking.
Adding this, in case someone’s overlooked it.
Vega makes a late night protein drink called Rest and Repair. It even contains melatonin. It seems perfect for your purposes.