Bit of advice

Stazed

Help!
Have recently returned to training hard- did well last year , low bf%, good muscle definition etc, unfortunately let it all slip, weight back up but still smaller than I was originally. I have taken up our gym challenge - bike the distance of Tour de France (330km) by 31st aug - I started late and have been on holiday so am playing catch up a bit. Have done 800km now.
It does mean putting a few extra hours in the gym as I still want to do my weight training etc. I always train in the evenings after work - have some long hours. And can't eat before I train or I feel sick, do try to get a snack in 2hrs or so before I train though. My problem is now I'm leaving the gym later and later each evening and I don't feel hungry. Given the hours of traing I'm aiming for 2000k or so a day (5' 8" and around 75kg at present, would like to get back to around the 68-69kg mark - was 65kg last year but was being told by the guys in the gym I was getting too slim).
My dilemma is today I'd had around 1400 cal before the gym and didn't want anything after, should I force myself to eat? I made myself have my protein shake (had done weights etc earlier too). Got home around 10.30pm, seems too late to cook something big as I have to go bed pretty soon as start work again at 7.30am.

Sorry I've rambled on a bit and that it may have been covered before! I've never had the problem where I don't want to eat after training! Usually I'm protein shake and by the time I'm showered and home I'm starving!

Cheers for the advice!

dieselbyte

I train late as well. I get home around 9:00pm, in bed by 10:30,pm and up at 5:00am for work. However, I don't have any issues eating after training. In fact, my post workout meals are usually my highest calorie meals. I'll do a protein shake and eat carb sources that don't have to be cooked (you can check my diary), because I don't want to spend any time cooking or prepping. That being said, there are two issues that you have. While it isn't necessary to eat immediately after you train, you do have to consume your target calories and macros in order to refuel, replenish glycogen stores, and recover for your next training session. The question really is, when would you be willing to do that?

The science: Studies show that skeletal muscle protein is receptive to dietary protein on a heightened level for 24 hours after training. Using leucine as a marker, about 30g of whey protein post workout is sufficient enough to stimulate muscle protein synthesis and begin to repair muscles (Layne Norton: Optimal protein intake to maximize muscle protein synthesis). Add some 20- 30 grams of carbohydrate in the mix for optimal MPS.

Basically, there are three scenarios. If you can eat the majority of your calories in your meals prior to training, all you would really require is a post training meal of 30 grams whey protein and 30 grams of carbs for optimal muscle protein synthesis (that's only 240 calories. A protein shake and a banana will do). Your meals prior to training will give you fuel, as well as serve to fill your glycogen stores.

Scenario two is to trust the science. Eat all 2000 calories in your meals prior to training. Go to bed after you train. Rest knowing that you have a very large window for optimal MPS and muscle repair. Your breakfast meal and meals throughout the day will stimulate MPS, as well as replenish your glycogen stores and give you fuel for your next training session.

Scenario three is to force yourself to eat whatever calories and macros you have left for the night. If you never had trouble eating before, maybe you just need to get used to this training intensity before you regain your normal post training appetite.

I know this isn't an "answer", but bottom line is I would focus on getting your calories in so you can perform at your best.

Stazed

Thanks