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shera
January 7th, 2015, 08:19 AM
I saw the article just posted on the website about pre-and post-workout nutrition. I don't get home until 10 pm from practice, so I'm wondering if there any specific post-workout nutrition tips for those who workout in the evenings. I am hungry, but I don't want to eat too many calories before bed or eat anything that would interfere with sleep. Any suggestions of what to eat or avoid at this time of evening?

flystorms
January 7th, 2015, 09:49 AM
You might want to just do a glass or small box of chocolate milk. It's a good source of carb/protein replacement post-workout and would be good to get you through the night. I assume you have a small dinner of some kind before practice, huh?

orca1946
January 7th, 2015, 11:24 AM
I get a McDonalds southwest salad with grilled chicken & eat it at home at about 10 pm after swim practice.

FindingMyInnerFish
January 7th, 2015, 05:49 PM
A good topic--I have an evening practice from which I get home late also. Usually, I have some kind of protein bar right afterward (en route home), sometimes also a few pieces of cheese or a cup of soup when I'm home.

This seems to work okay. I keep hearing about the benefits of chocolate milk, but I haven't tested that out. I don't drink much milk to begin with--some on my cereal in the morning, and a sip or two w/ my supplements before bedtime. (For some reason, they go down more comfortably w/ milk than with water.)

orca1946
January 7th, 2015, 07:24 PM
I also make up a protein shake of milk + choc. protein powder from Costco + cottage cheese+ ice = good for you shake with my salad.

shera
January 8th, 2015, 06:50 AM
Thanks for the replies! Yes, I eat dinner beforehand. It sounds like I need to find a way to get more protein. I'm afraid the chocolate in milk would keep me wired. I want to get to sleep as soon as possible. I've been eating a bowl of cereal. Maybe I should pack a little plain milk to eat with something (for example, a peanut butter and jelly sandwich and some carrots) on my way home.

Bill Sive
January 8th, 2015, 10:10 AM
I keep a banana in my swim bag for after swim workouts. I also have a few nutrition bars in my backpack too. I eat a small cup of yogurt (greek style) when I get home.

knelson
January 8th, 2015, 10:28 AM
I'm afraid the chocolate in milk would keep me wired.

I doubt you have to worry about it. There is not much caffeine in chocolate milk.

orca1946
January 8th, 2015, 11:22 AM
Do I remember a saying about drinking a warm glass of milk to aid in sleeping?

arthur
January 8th, 2015, 12:32 PM
I get back from my evening practice at about 10:30pm. I try to have a smoothie with milk, protein powder, peanut or almond butter, and a frozen banana which works out to about 700 calories. If you had a good practice I think you need the calories. Sometimes I am lazy and have just protein powder in milk.

ande
January 8th, 2015, 01:06 PM
food

Allen Stark
January 9th, 2015, 09:53 AM
The problem with milk is that many people have milk protein allergies or are lactose intolerant without knowing it.I was tested and found to have both.Eliminating milk from my diet made my GI problems disappear. A small,high protein snack before bedtime will help with sleep and supposedly helps with nocturnal HGH secretion.

FindingMyInnerFish
January 9th, 2015, 03:37 PM
food

LOL! Not wine? ;)

shera
January 9th, 2015, 09:51 PM
thanks for the clarification, Ande ... that helps me narrow it down. So I will rule out eating wake (which I might have eaten during practice), as well as my words (also quite possibly consumed earlier). I'll also restrain myself from eating food that is dancing, such as this banana, which is clearly determined to keep people up too late at night.:banana:

ElaineK
January 9th, 2015, 10:22 PM
thanks for the clarification, Ande ... that helps me narrow it down. So I will rule out eating wake (which I might have eaten during practice), as well as my words (also quite possibly consumed earlier). I'll also restrain myself from eating food that is dancing, such as this banana, which is clearly determined to keep people up too late at night.:banana:

:lmao:That was good!

Ande, you have to admit you deserve some :blah: for your wise-a$$ comment! ;)

orca1946
January 10th, 2015, 01:25 PM
OOPPS I forgot about bad milk reactions. How about when & what do you eat BEFORE swim practice?

__steve__
January 11th, 2015, 06:59 AM
The problem with milk is that many people have milk protein allergies or are lactose intolerant without knowing it.I was tested and found to have both.Eliminating milk from my diet made my GI problems disappear. I'm going to eliminate milk for a week to see if my GI calms down

Bill Sive
January 12th, 2015, 02:37 PM
My Physician suggested milk alternatives like Almond Milk, Coconut Milk, Soy Milk etc.

Sojerz
January 12th, 2015, 03:48 PM
Protein, carbs, and water within about 30+ minutes, I've read. Muscles are most ready to utilize protein during that period after working out. I've used low fat chocolate milk, low fat Greek yogurt, and/or cereal with skim milk quite a bit, sometimes with fruit or berries. Almonds are a good source of protein too, but I'm not sure if they have the full range of amino acids found in animal protein or what difference that might make. A lean whole food high in protein, like - fish, chicken, pork, or lean beef should work well. Whole foods are generally regarded as a better source of protein than processed food, but in a pinch... Have veggies too, both for their nutrients and to promote alkaline blood pH, which apparently helps muscle growth especially later in life. Proteins are generally acidic, so I guess don't over do them. And have your :cake: and eat it too.