“If you’re training late at night, what would you recommend to eat post-workout?”
This question branches from other questions (in the archives) regarding post-workout nutrition.
Personally, if I am training late at night, it’s a choice of whether I’m going to have a post-workout shake or if I’m going to eat a real meal. And if time allows, I’m always going to pick a real meal over the post-workout shake (maybe both if time allows).
I would choose a good quality source of protein, for example something like chicken, steak, fish or eggs. I would have this with some sort of carbohydrate-rich wholefood as consuming carbs post-training will help to mitigate cortisol, aid in recovery and also will help you sleep.
Perhaps more importantly if you finish training late at night you need to pay close attention to your post-workout supplementation. As a consequence of having exercised, you will have cortisol circulating through your body. You want to mitigate the effects of this cortisol as fast as possible. To do this, I would recommend taking a supplement such as Topical Magnesium from Poliquin. Alternatively, you can choose a Magnesium Threonine, such as Zen Mag (which is also from Poliquin). Magnesium Threonine is a form of magnesium that works directly on the brain, calming the mind, body and Nervous System.
Also, Taurine is a great amino acid that will help to relax and calm down the Nervous System. If you’re finding yourself very wired after training and hence, unable to sleep, I’d look at using something like Phosphoserine. The other formulation that I really like is the (new) Poliquin RestoREM product. It contains melatonin, as well as Phenibut that is found in GABA. It’s a fantastic formulation for post workout supplementation, especially for when you’re training late at night.
Along with having adequate post-workout nutrition it’s so important to ensure you get a solid night sleep. This is why I stress the importance of accurate and effective post-workout supplementation when you are training late at night. You need to calm the Nervous System and mitigate (any) damaging effects of the cortisol in your system. In regards to nutrition, as mentioned, I’d still keep it pretty basic. Choose a quality source of protein, cooked in fat (such as butter or ghee) and have it with a carbohydrate-rich wholefood.