Evening training nutrition problem

[Frodocious]

Hi Folks,

I have little issue with my nutrition on a Wednesday and am looking for some suggestions.

On Wednesday evening I have a BJJ class from 6-7.30pm, I then dash home, get changed and dash out to Judo for 8.30-9.45pm so I don't really have time to eat (and would get indigestion anyway) between training sessions. I usually get home from Judo just after 10pm and then have my dinner which for the last few weeks has been sushi. The problem is I don't like eating a big meal just before I go to bed as I have problems sleeping and it gives me acidy indigestion when I wake up the next day, plus I often just don't feel like food when I get in from a hard training session. I usually have my lunch (a sandwich and a salad) about 12.30pm on a Wednesday and then a pre-training snack around 3pm (this is often a banana and 1/2 a tub of low fat cottage cheese and pineapple, if I have remembered to take them to work, or a chocolate covered flapjack from the shop, if I haven't) and then don't eat till I get in from Judo - I find that if I don't leave 2.5-3 hours between eating and training I feel really sick.

Anyway, the question is, can anybody suggest a strategy for late night post workout nutrition - would I be better to have a small shake between BJJ and Judo (if I can stomach it) and/or have a shake and a smaller meal when I get in from Judo, or is there anything else you can think of that might help? If you are suggesting a shake what combinations of carbs and protein etc would you suggest?

[Baby_Huey]

Anyway, the question is, can anybody suggest a strategy for late night post workout nutrition - would I be better to have a small shake between BJJ and Judo (if I can stomach it) and/or have a shake and a smaller meal when I get in from Judo, or is there anything else you can think of that might help? If you are suggesting a shake what combinations of carbs and protein etc would you suggest?

My suggestion would be before a you start training I would use drink that has some BCAA(Amino Acid) with other vits and mins. I use Arnge Krush personally. I drink it over the hour before I start training, just sipping it and finishing at the start of warm-ups. Then I use a protein shake afterwards for recovery, for recovery that is depending on what you look for, I like a high protien very low carb combo myself. Also you may want to look into a daily sport vitamin to take as well to help.

[Frodocious]

Cheers, I already take a daily vitamin and eat fairly healthily anyway. I'm not entirely convinced about the BCAAs usefulness, particularly as I'm not doing a great deal of training at the moment.

[Moi]

Have a huge lunch on a wednesday, grab some food before BJJ, something small, then maybe a shake between BJJ and judo and then something light for supper?

[Frodocious]

Yep, that's always an option (aside from the fact that if I have a big lunch all I want to do for the rest of the day is sleep!).

[Yohan]

Here's how I would work it work it:

5 PM Solid meal - good idea to include some high GI carbs here
6-7:30 BJJ
Here I would have about 500 calories of chocolate milk. You should do about 300, or about 200 calories of gatorade and 100 calories of protein powder. I do chocolate milk because it makes Yohan happy.
8:30-9:45 Judo
Another 500 calories of chocolate milk and a small meal soon after (if you can handle it), mainly composed of protein.

I personally have no problem consuming large amounts of food and sleeping after practice because my body wants to consume and rest, although I usually have to spend an hour or 2 winding down before I can sleep good.

[Frodocious]

Cheers Yohan - I like the chocolate milk idea! Unfortunately, there's no way I could do a solid meal at 5pm, partially as I would definitely throw it up at BJJ and partially as that's the time I leave work to go to BJJ.

I'm not sure about the extra 1000 calories the chocolate milk would give me - my RMR is only about 1200 per day (I'm only little) and I'm not really doing much exercise at the moment due to work and study commitments.

[Yohan]

Cheers Yohan - I like the chocolate milk idea! Unfortunately, there's no way I could do a solid meal at 5pm, partially as I would definitely throw it up at BJJ and partially as that's the time I leave work to go to BJJ.

I'm not sure about the extra 1000 calories the chocolate milk would give me - my RMR is only about 1200 per day (I'm only little) and I'm not really doing much exercise at the moment due to work and study commitments.

I wouldn't do the full 500 calories of chocolate milk - I do that because I require around 3000 to maintain weight and have a massive activity level. I would do 250 or 300 per shake, and count it as meals. Additionally, a few extra calories won't hurt you if you get them directly after/inbetween your training sessions - it will help increase your recovery and performance.

[Frodocious]

Ok, thanks!

Stupid question... do you drink shop bought, flavoured milk or do you flavour it yourself with, for example, a milkshake flavouring like nesquick?

[Yohan]

Ok, thanks!

Stupid question... do you drink shop bought, flavoured milk or do you flavour it yourself with, for example, a milkshake flavouring like nesquick?

I buy the pre mixed stuff - usually purity or a store brand.

I'm not sure that nesquik has milk in it, but can't find the ingredients.

[Frodocious]

OK thanks!

How does mixing protein powder with pineapple juice work for a protein/carb shake work - is it as good or better than chocolate milk? I only ask because that's how I used to make my shakes and I love the flavour of creamy pineapple juice!

[Yohan]

OK thanks!

How does mixing protein powder with pineapple juice work for a protein/carb shake work - is it as good or better than chocolate milk? I only ask because that's how I used to make my shakes and I love the flavour of creamy pineapple juice!

sounds solid.

[Frodocious]

Thanks, Yohan! :D

[Gary]

OK thanks!

How does mixing protein powder with pineapple juice work for a protein/carb shake work - is it as good or better than chocolate milk? I only ask because that's how I used to make my shakes and I love the flavour of creamy pineapple juice!
This is the exact shake I used to use, pineapple juice also has bromelain in it which helps recovery.

[Frodocious]

And it tastes yummy too!

Now I have a major dilemma, chocolate milk or yummy creamy pineapple juice...

What's a girl to do?! :confused: :D

[tom pain]

Chocolate milk every time! :D

[Frodocious]

I tried the chocolate milk option last night and it worked very well. Actually, it was Frijj chocolate fudge brownie milkshake - but it was close enough! :D I had about 100ml with a banana 2 hours before BJJ, 150ml after BJJ and 250ml when I got home from Judo with a small helping of sushi. I didn't feel sick and had more energy for training. I'll try the pineapple juice and protein shake next week.