Column 69 | Fueling up on calories

ANSWER

I suggest four solutions to your calorie distribution problem. No matter which one you choose, you can be successful with each one!

SOLUTION 1:

If you have the opportunity to train a little earlier, take it! Research has shown that the human body reaches its peak performance in the late afternoon. This is when strength training makes the most sense. I know that this probably doesn't work out very often for you. But if you can manage it, then your problem of calorie distribution will automatically be solved.

SOLUTION 2:

Take in the calories you still need between training and going to bed: directly after training, drink a POST-WORKOUT SHAKE , and no more than an hour later, eat a solid meal with complex carbohydrates as well as proteins and some fat. Lean poultry with potatoes or rice would be a good example of a sensible meal after post-workout nutrition.

Or you can mix yourself a shake with oatmeal, low-fat milk and protein powder. This is absorbed and digested by the body much more quickly than a solid meal, which keeps the strain during sleep to a minimum.

In addition, growth hormone secretion is better supported and insulin levels before bedtime are not nearly as high as they would be after eating solid food with slow digestion.

SOLUTION 3:

Get the nutrients you need by eating a meal in the middle of the night - preferably in liquid form, as this is quick and digests quickly. OK, you're obviously not a big fan of a night snack like this. After all, it disrupts sleep, which is important for building muscle. In the worst case, you may even not be able to get back to sleep after a night snack. Nevertheless, it is a proven way to get the nutrients you need for building muscle. You may want to try it a few times to find out if and how you cope with it. Incidentally, the release of growth hormone is not significantly affected by a night snack (the highest concentrations of growth hormone are 90 minutes after falling asleep and immediately after getting up in the morning).

SOLUTION 4:

Spread the extra calories you need to build mass throughout the day. For example, you could get up a little earlier to make time for an extra meal in the morning. Or you could evenly increase the calorie content of your regular meals until you reach your daily additional requirement of 500 to 1000 calories.

If you already eat five to six meals a day, it is of course not so easy to plan another meal. However, make sure that there is a time gap of at least 1.5 to two hours between each meal so that digestion can be completed without any problems before the next meal.