Need some help on diet and timing

[S Freud]

I guess this has more to do with what I eat since I have heard the stories about avoiding an insulin spike before bed and that is when I will be working out.

Basically it goes something like this:
I am looking to gain mass after a few months off from the gym
I'm currently 5'11" 168lbs
My work schedule combined with my class schedule doesn't allow me free time to work out until around 9pm. I will go to the gym straight from class, my diet doesn't need much work besides what to eat before and after the gym(and during workout if necessary).

Should I consume my normal dinner meal around 7pm like I usually do and then do pre and post workout meals like usual? Or is there a special way I should handle this because of the time of the workout?

Thanks in advance and feel free to ask any questions for details I might have missed.

 

[SociallyChallenged]

Step 1: Eat dinner.
Step 2: Eat/drink something after.
Step 3: Profit.

You are overthinking stuff. Timing and crap like that aren't as important as many people make them out to be. As long as your muscles are repairing themselves, you'll be a-okay.

 

[KingGheedora]

I think as long as you eat more calories than you burn, and also get a 4:1 carb😛rotein snack after your workout you should be fine. As far as I know there is no reason to time your meals any particular way in relation to your bedtime. Make sure you read the fat loss sticky, it has good info that's not just geared towards weight loss.

How much are you looking to weigh?

 

[brikis98]

The first thing I'd mention is that the timing of meals is not that important: the actual content of your diet over the entire day is FAR more important than when you eat it. Having said that, there are some simple guidelines that can be helpful:

* Time the meals before so you're not hungry while at the gym, but not so full that it interferes with the workout. The exact timing varies for everyone: for example, I can't eat within 2 hours of working out or I get cramps, feel nauseous, etc. Other people can eat 30 minutes before and be fine. Just play it by ear.
* After your workout, try to have a meal as soon as possible (preferably within 30 minutes). The typical recommendation is to have fast absorbing carbs and protein immediately after exercise and limit the intake of fats & fiber so they don't slow digestion.

 

[katank]

Don't sweat it too much. As for the post workout meal, the carb to protein ration should be tuned depending on your BF levels. A leaner person should go w/ more carbs etc. The 4:1 ratio mentioned certainly isn't set in stone. Feel free to play with it to get what works best for you.

 

[SociallyChallenged]

Originally posted by: katank
Don't sweat it too much. As for the post workout meal, the carb to protein ration should be tuned depending on your BF levels. A leaner person should go w/ more carbs etc. The 4:1 ratio mentioned certainly isn't set in stone. Feel free to play with it to get what works best for you.

Even that is overthinking things too much. Get some carbs, get some protein. The amounts don't really matter as long as they're both over 20g.