View Full Version : Bedtime
I see all these threads about how to get ready for a workout. Anything from supps, to food, to music. All of these things can be applied to bedtime, the next most important time for growth, as well. Share your night time routine, including all of the above things, for those looking for a change.
Lately I have been starting with both N1T and melatonin 45mins before bed. I then eat 1 cup of cottage cheese, 1 tbs of almond butter, and 2 cups steamed broccoli about 5 mins before I crall into bed, and fall asleep reading a book and listening to the trains going by my house. I have been waking up energized and ready for the day. Sometimes I feel so good, I will throw in some cardio first thing after my breakfast #1.
justinbrown
10-04-07, 1:37 am
for me, i make a shake with one scoop of whey...and 2 scoops of muscle milk in milk...rounds out to a good 70 grams with pretty low carbs...then i take in about 1200mg omega 3/6/9 caps (1200mg of each)...ill also add 5g creatine mono to my shake if i feel particularly beat up!
this is going to be a great thread!
Edit: usually my meal prior to the shake is steak/chicken/sausage and a salad of some sort
This is one of the most overlooked parts of your diet. Because this is when you GROW. sure you put down all that food during the day, but the real growth comes on when you get that rest.
So right before bed I throw down: 2 scoops time released protein with 2 tbsp natty pb + 3 caps ZMA
I also mix up green tea and BCAA stack in a smaller water bottle and I sip on that when I wake up, usualy 2 times to keep anabolic and keep growing during the night. Been working great so far, to every serious lifter out there, this should be one of your most important meals if you wanna grow.
violator
10-04-07, 3:14 am
man....sleep...even if it didnt induce growth, sleep is still one of my favourite parts of the day...theres nothing like having a hectic day, followed by an intense w/o, a good meal & then a good 8-10hours....
for me, i always have a shower about 30mins before bedtime....then i whack a shake of 2scoops iso protien with 5ml flax oil &300ml 2% milk.... crawl under the covers with the lady & pass out....i hardly ever get up in the middle of the night, only when ive drunk over 8litres of water thru the day....once im out, im out......an h bomb wouldnt wake me up......
simpleguy
10-04-07, 5:36 am
well, usually I take 3 zma capsules about an hour before going to bed, and I pop in a cassein or milk&egg shake (sometimes I add peanut butter) 5-10 min before sleeping...
loiacanoa
10-04-07, 5:44 am
2 scoops casein
1 serving glutamine
2 tsbp natty peanut butta
make this right before bed
me too with the ZMA in fact they have a specific nighttime formula from SNAC
Far Beyond Driven
10-07-07, 3:05 pm
Before bed I like to share a pot of white tea with the wife, along with whole grain crackers and cheese. Then I go read in bed for about a half hour, then nod off. There's not much caffeine in white tea, so I sleep really well.
bobbymart
10-07-07, 3:25 pm
Does universal/animal have a good pm shake that i can take befor I go to bed or maybe just different kind's of proten i can mix????
Gainer65
10-07-07, 3:46 pm
I make 1cup of oatmeal and mix in 2 scoops of whey.
Wow...Never really noticed how much I overlooked this one!
My nightly routine's pretty simple: I just make a double-serving of whey (something like 50g's worth), down that, and hit the sheets.
OK, I don't wanna sound like a dummie, but what's this "ZMA" you guys are referring to?? It seems to be one of the more mentioned items here, so I'm interested in what it can do for me during sleepy-time. Any help ya' got would be GREATLY appreciated!
Thanks!
Josh
ChandlerXJ
10-07-07, 6:41 pm
Real Gains before bed... ALWAYS. You CAN'T beat the ingredient profile on it, and it will sit with you all night and help you grow.
Trust me, read my journey to see what Real Gains did for me.
Wow...Never really noticed how much I overlooked this one!
My nightly routine's pretty simple: I just make a double-serving of whey (something like 50g's worth), down that, and hit the sheets.
OK, I don't wanna sound like a dummie, but what's this "ZMA" you guys are referring to?? It seems to be one of the more mentioned items here, so I'm interested in what it can do for me during sleepy-time. Any help ya' got would be GREATLY appreciated!
Thanks!
Josh
ZMA refers to zinc magnesium asperate. In addition to Zinc and Magnesium Asperate it also contains vitamine B6. These three ingredfients, when combined in a certain ratio, have been shown to significantly increase testosterone and therefore strength and muscle recovery. Worth a try, don't you think?
Real Gains before bed... ALWAYS. You CAN'T beat the ingredient profile on it, and it will sit with you all night and help you grow.
Trust me, read my journey to see what Real Gains did for me.
Real Gains is good for those of you who can manage carbs so late...if I would do a serving of real gains right before bed....oh man lol. You guys are lucky. No carbs for me:(
rogan181
10-07-07, 11:41 pm
i dont eatm uch before bed, i usually will ahve one or two large spoonfuls of PB, maybe a glass of milk and a tsp of milanta(i get heartburn alot of nights) then ill come up stairs do about 50 pushups jsut to get a little blood flowing and ill fall asleep listening to my iHome
Giant Killer
10-08-07, 12:08 am
Well, it's bedtime, and I'm performing my bedtime ritual. Here I sit checking the forvm, with my blender pitcher in hand. 2 scoops casein/egg/whey blend, 2 tsp. natty PB, 1/4 cup oats, 1 cup Soy milk, top it off with some H2O. Sip until gone, lurk through some Journeys, hit the hay.
ZMA refers to zinc magnesium asperate. In addition to Zinc and Magnesium Asperate it also contains vitamine B6. These three ingredfients, when combined in a certain ratio, have been shown to significantly increase testosterone and therefore strength and muscle recovery. Worth a try, don't you think?
Hey, thanks a TON, man!! Clarifies it for me...Buuuuuuut, I'm getting ready to begin my second round of Stak2, so the next obvious question for me is "does Stak2 already contain this, and if so, is it safe for me to take the additional ZMA?".
Oh, and while I'm at it, what's the best ZMA source available, in your guys' opinion?? What price range should I be looking at when shopping for it? Does Universal make a ZMA supp?? (I know, I know, I have too many questions!) Would love to stick with all Universal products, their shit is just AMAZING!
Thanks,
Josh
Giant Killer
10-08-07, 5:38 pm
Hey, thanks a TON, man!! Clarifies it for me...Buuuuuuut, I'm getting ready to begin my second round of Stak2, so the next obvious question for me is "does Stak2 already contain this, and if so, is it safe for me to take the additional ZMA?".
Oh, and while I'm at it, what's the best ZMA source available, in your guys' opinion?? What price range should I be looking at when shopping for it? Does Universal make a ZMA supp?? (I know, I know, I have too many questions!) Would love to stick with all Universal products, their shit is just AMAZING!
Thanks,
Josh
No, Stak does not contain ZMA. Universal makes ZMA Pro. Good stuff at an awesome price.
No, Stak does not contain ZMA. Universal makes ZMA Pro. Good stuff at an awesome price.
It's really hard to beat Universal's prices in just about anything.
mathiash
10-09-07, 3:16 am
Yeah, Dont mess with the hours of sleep u need every night.
Enough sleep doesn't just make u grow, U wake up with more energy for the day, and more energy for the day's workout..
Before the bed, I usally eat 250g of curd/quark; 30g protien(casein basicly), 2g fat, 4g carbs.
"Goodnight";)
//mathiash
Yeah, Dont mess with the hours of sleep u need every night.
Enough sleep doesn't just make u grow, U wake up with more energy for the day, and more energy for the day's workout..
Before the bed, I usally eat 250g of curd/quark; 30g protien(casein basicly), 2g fat, 4g carbs.
"Goodnight";)
//mathiash
I used to eat a lot of quark, but switched to pressed cottage cheese because of the cost difference. It doesn't taste as good though.
HA! Here I am on a bedtime thread at 2am! I just woke up and will go back to sleep in a bit, but I had to eat and now I can't sleep again.
mathiash
10-18-07, 5:46 pm
I used to eat a lot of quark, but switched to pressed cottage cheese because of the cost difference. It doesn't taste as good though.
HA! Here I am on a bedtime thread at 2am! I just woke up and will go back to sleep in a bit, but I had to eat and now I can't sleep again.
Yeah, Ive happend to find a good store with decant price for 500g quark, so Iam happy!;)
Taste.., At least it does some good , right?;)
Goodnight!!
//mathiash
adambomb
10-18-07, 6:23 pm
I'll do 1 cup of 1%fat cottage cheese, 20-25 grams whey, and a slice of whole wheat bread with 2 tbs nat. peanut butter.
adidamps2
10-18-07, 6:46 pm
i dont make it a point to eat b4 bed, but i do make it apoint to get enough sleep regardless. at least 6+ hrs.
stumblin54
10-19-07, 2:31 am
One cup oats, two cups whole milk, two scoops whey, and three spoons of PB and I'm good to go to bed.
Stumblin
Ronnie Chop
10-19-07, 3:03 am
Whey shake
estrogen blocker
glutamine
BCAA
billmd1334
10-19-07, 8:38 am
I have 2tbsp of natural pb and 1c of cottage cheese, and I almost never wake up hungry...
Torque757
10-19-07, 7:16 pm
This is one of the most overlooked parts of your diet. Because this is when you GROW. sure you put down all that food during the day, but the real growth comes on when you get that rest.
So right before bed I throw down: 2 scoops time released protein with 2 tbsp natty pb + 3 caps ZMA
I also mix up green tea and BCAA stack in a smaller water bottle and I sip on that when I wake up, usualy 2 times to keep anabolic and keep growing during the night. Been working great so far, to every serious lifter out there, this should be one of your most important meals if you wanna grow.
What kind of green tea and bcaa's, and what amts? I drink green tea, and I dont see how it would be drinkable with BCAA's. Sounds interesting though...
Torque757
10-19-07, 7:18 pm
Yeah, Ive happend to find a good store with decant price for 500g quark, so Iam happy!;)
Taste.., At least it does some good , right?;)
Goodnight!!
//mathiash
What is quark?
What is quark?
It is like a fresh cheese, similar in texture to thick sour cream. It also happens to be almost pure protein.
twisted_steel
10-19-07, 10:55 pm
One cup oats, two cups whole milk, two scoops whey, and three spoons of PB and I'm good to go to bed.
Stumblin
id say this is a great pre bed meal. mine is extremely similar. lotsof nat pb, lots of protein, some complex carbs. thats it and thats all. good night and let me grow.
bigrhino
10-20-07, 9:33 pm
look up the g diesel night-time shake. i won't look for it. i got my own variation. haven't done it in a while. but did it for a long time.
something like
-real gains
-yogurt
-milk
-blueberries
-strawberries
-whey
-oats
-ice
born0withno0soul
10-20-07, 9:35 pm
just get plenty of casein protein and some good fats and you will be cool. couple glasses of milk and some peanut butter does me just fine
cottage cheese, natty PB, milk, all good choices....
I wish UN just made a straight casein shake, although I might just do milk&egg for nights
cottage cheese, natty PB, milk, all good choices....
I wish UN just made a straight casein shake, although I might just do milk&egg for nights
Milk and egg actually tastes really good added to cottage cheese. Or a little water and chilled to make a pudding.
MassMonster
10-20-07, 10:44 pm
Milk and egg actually tastes really good added to cottage cheese. Or a little water and chilled to make a pudding.
haha i hope so cuz as a protein shake its nasty... ive had to resort to chugging it not to tasteit lol....taste buds of steel are needed to down that 1...
oh yea...
ive found warm not hot oatmeal and a glass of chocolate real gains gets u in the right state to hit the sack....
im interested in tryin zma just the whole increase test thing sorta is holdin me back.is it ok for those under like their 20's or should i wait until then since im flowin with it already or what?
im interested in tryin zma just the whole increase test thing sorta is holdin me back.is it ok for those under like their 20's or should i wait until then since im flowin with it already or what?
Why spend the money if you don't have to?
Why spend the money if you don't have to?
like your idea.
If you need a sleep aide for some reason try Melatonin
twisted_steel
10-21-07, 11:58 am
i wouldnt suggest taking a test supp like zma while ur younger. even tho it doesnt ruin ur hormonal system what so ever, i just think that when u have the natural stores, you should tap into them as much as u can before resorting to supps. and yes stiff's idea of not spending money if u DONT HAVE TO is very good advice. peace bro
i wouldnt suggest taking a test supp like zma while ur younger. even tho it doesnt ruin ur hormonal system what so ever, i just think that when u have the natural stores, you should tap into them as much as u can before resorting to supps. and yes stiff's idea of not spending money if u DONT HAVE TO is very good advice. peace bro
yea thats what i was thinkin about when i asked.im just gonna go with melatonin i just wanted to try zma for the better sleep.i use to have a case of insomnia back a year or so back and i still have those sleepless nights every so often
I agree with the melatonin, it really helps when I am trying to set a new sleep cycle.
adidamps2
10-21-07, 4:08 pm
ZMA and Melatonin both help with sleep...and BOTH affect hormones...test and growth resectfully.
dominate77
10-21-07, 4:15 pm
ZMA and Melatonin both help with sleep...and BOTH affect hormones...test and growth resectfully.
wow i didn't know that so many people take melatonin....i've been taking it for years because i've always had so much trouble sleeping....how does melatonin affect test and growth???
Lowdown5
10-21-07, 4:23 pm
ZMA and Melatonin both help with sleep...and BOTH affect hormones...test and growth resectfully.
At what dosage do you think the best results would be seen?
At what dosage do you think the best results would be seen?
I use only 1 3mg tab of melatonin when I need it to help me sleep. I don't rely on it for growth hormone secretion as I am still young.
When its almost time for bed i take 3 mg melatonin. Drink either real gains + milk, or real gains + water, oats, peanut butter (only if im out of milk), put on a playlist (in the dorms you gotta have music to drown out the never ending noise) and sleep. When i wake up at night ill either take a couple spoon fulls of peanut butter, or a pre made shake.
adidamps2
10-22-07, 9:29 pm
I use only 1 3mg tab of melatonin when I need it to help me sleep. I don't rely on it for growth hormone secretion as I am still young.
thats all you need right there.
its not about how much you melatonin you take for sleep, but how deep the sleep is.
adidamps2
10-22-07, 10:33 pm
wow i didn't know that so many people take melatonin....i've been taking it for years because i've always had so much trouble sleeping....how does melatonin affect test and growth???
it does not effect test levels.
and it only effects growth hormones due to the deepness of the sleep it helps provide...although it has been shown in studies to help with HGH when taken in 5mg doses 30-45min prework out also...but i dotn know th emechanism in which it works this way. also when taken pre-work out it does not promote sleepiness.
Typically, and it's what I had when I took it, ZMA is good for 30mg Zinc, 450mg Magnesium (-3 capsules, was the one I took). Melatonin - flat out 3 mg. Every once in a while on the weekends I've been known to use 6, but that's it.
Giant Killer
10-23-07, 10:36 pm
I'm surprised we haven't talked about GABA here, who's tried it? I've been doing some research on it lately and it's supposed to be the shit for nighttime Growth Hormone release.
dominate77
10-23-07, 10:43 pm
it does not effect test levels.
and it only effects growth hormones due to the deepness of the sleep it helps provide...although it has been shown in studies to help with HGH when taken in 5mg doses 30-45min prework out also...but i dotn know th emechanism in which it works this way. also when taken pre-work out it does not promote sleepiness.
thanks for clearing that up for me man
adidamps2
10-23-07, 10:58 pm
I'm surprised we haven't talked about GABA here, who's tried it? I've been doing some research on it lately and it's supposed to be the shit for nighttime Growth Hormone release.
i like it, but i dont like the GABA tingles and breath shortness.
anything over 3g's does it too me.
i want ot get more and stack it with my melatonin. see if i can get anything more out of it.
i have heard doses between 10-15 are recommended for growth, but the dosage HAS to be increased gradually over a course of weeks to it. do to the GABA sides. other wise doses of 3-5 can be used to help deepen sleep. i think, IMO, a dose of 5g+ should be enough to get the benifits of sleep and growth out of it though.
ReLoaDeD57
10-24-07, 10:46 am
I see all these threads about how to get ready for a workout. Anything from supps, to food, to music. All of these things can be applied to bedtime, the next most important time for growth, as well. Share your night time routine, including all of the above things, for those looking for a change.
Lately I have been starting with both N1T and melatonin 45mins before bed. I then eat 1 cup of cottage cheese, 1 tbs of almond butter, and 2 cups steamed broccoli about 5 mins before I crall into bed, and fall asleep reading a book and listening to the trains going by my house. I have been waking up energized and ready for the day. Sometimes I feel so good, I will throw in some cardio first thing after my breakfast #1.
Sounds like a great idea.. Ill have to do this right before sleep next time. I think Ill have to put some cheese on my broccoli tho because It's hard to eat it alone.
Sounds like a great idea.. Ill have to do this right before sleep next time. I think Ill have to put some cheese on my broccoli tho because It's hard to eat it alone.
Try nutmeg. It makes it way more palatable. Don't forget to drink the little bit of broccoli water for any vitamins.
currently bulking so i hit up a weight gainer shake mixed w/ water 30 min before i lay down. I take true mass right now but i am switching to real gains.
BigTimCoats
04-10-08, 1:01 am
what are y'alls favorite pre bed time meal for growth.. i like real gains with a banana and bowl of cereal what about y'all??
I take oatmeal, cottage cheese, raisins and some graham cracker flavored protein powder and mix it all together....fills me up and keeps me from waking up hungry.
some good night time meals are light and protein dense. Good meals would be like 1/2 cup to a cup of cottage cheese. a low glycemic food like oats is good too; oats with a little yogurt and casein protein is solid too....
stumblin54
04-10-08, 1:14 am
Please search my friend, we have more than enough threads on this already...
Stumblin
BigTimCoats
04-10-08, 1:18 am
Please search my friend, we have more than enough threads on this already...
Stumblin
sorry about that bro... i didnt see anything on it..
stumblin54
04-10-08, 1:19 am
No problem, I stuck it here with all this other great pre-bedtime information. I believe you have some reading to do.
Stumblin
Reinhardt
04-10-08, 2:12 am
Casein protein is my best friend before bed. Mix it up with some pb, milk, banana, and oats. And a glass or two of water. I rarely wake up in the middle of the night having to piss, but when I get up to start my day, I feel like a race horse.
Last night was the first time I'd ever taken a melatonin pill. On the girl's advise I popped one tab and slept like a freaking baby. Haven't slept that good since the night I got back from Basic. I think I'll be paying for the next bottle.