I'd be interested to hear what some of you would recommend for me: ingredients & timing.

My goal is to simply gain mass (but healthily of course; not the traditional bulk up bullshit of also adding fat that you later have to lose). And I don't need to worry about fat loss of course

I have my own ideas, but it's always good to get more

Long acting depend blend before bed, some fats and NO carbs for obvious reasons. (bed, insulin, fat store yada yada)

MPC? Casin? Some Cheese/Nuts

KP

it might sound "crazy" and you re gonna say the EAA psycho !!! but I had great result with taking 15 grams of EAA with 3 grams of HMB just before bed.

it does not seem really logic, as the EAA are insulinogenic first point so they will prevent decrease the HGH secretion, and two they are absorbed quickly, so the the long lasting anti catabolic effect is not there.

But beyond these "theoritical" consideration when I wake up I feel fresh and recovered, more than with a casein. weird

My bedtime stack consists of:

1 scoop whey
1 scoop milk portein
1/2 scoop oats
fish oils
ALCAR
Leucine
OKG
HMB
Glutamine Peptides

I have 45 mins before bed:

ZMA,
GABA,
Melatonin,
5-HTP,
OKG.

Just before bed:
30g Milk Protein,
Fish Oil,
5g EAA's,

Depending on my protein and calorie intake that day I'll also add some whey if required.

I have 1st:

Leucine
OKG
Taurine

Then 20 minutes later

30g of whey with some olive oil mixed in water

When I get my delivery my bedtime shake will be...

3g MSM/Chon/Glucosamine
3g Taurine
5g Omega 3
0.5g-1g Vitamin C

Multi Vitamin
ZMA

40g Protein blend (Whey/MPC)

I think that's pretty perfect. Awesome joint health combination, along with ZMA and taurine to help you make the most of your sleep. Topped off with some EFAs for goodness and to help slow down release. Obviously the ZMA is took 30 minutes or more before anything else..

At the moment i'm taking Bedtime XS from MP which contains Glutamine and HMB too, i'll switch to just MPC when I run out though.

I have cottage cheese, nuts, whey and 2 veg...ok might not be liquid nutrition,why does it have to be?

Bison wrote:I have 45 mins before bed:

ZMA,
GABA,
Melatonin,
5-HTP,
OKG.

Just before bed:
30g Milk Protein,
Fish Oil,
5g EAA's,

Depending on my protein and calorie intake that day I'll also add some whey if required.

Would you not want to swap those the other way around timing wise?

do any of you lot that take the liquid stuff get up in the middle of the night for a pee?

Yes pretty much always. I always seem to wake up about half way through the night, it's been after around 5 hours of sleep lately.

I've been waking up in the night for years now though, although the last two times my girlfriend has stayed i've slept right though.

Alex wrote:

Bison wrote:I have 45 mins before bed:

ZMA,
GABA,
Melatonin,
5-HTP,
OKG.

Just before bed:
30g Milk Protein,
Fish Oil,
5g EAA's,

Depending on my protein and calorie intake that day I'll also add some whey if required.

Would you not want to swap those the other way around timing wise?

Nope

You mean take the MPC and fish oils first?

health4ni wrote:do any of you lot that take the liquid stuff get up in the middle of the night for a pee?

I do when I take the ZMA full dose. I've cut it down to just 2x caps now and I have the other PWO instead.

250ml of water with 30g of MPC makes a pretty thick shake.

Bison wrote:

Alex wrote:

Bison wrote:I have 45 mins before bed:

ZMA,
GABA,
Melatonin,
5-HTP,
OKG.

Just before bed:
30g Milk Protein,
Fish Oil,
5g EAA's,

Depending on my protein and calorie intake that day I'll also add some whey if required.

Would you not want to swap those the other way around timing wise?

Nope

You mean take the MPC and fish oils first?

Yeah.

Dairy is meant to hinder the effects of GABA and possibly ZMA.

I go for 50g whey in water with a headped tea spoon on peanut butter. 6 fishoils , multi vist and joint support with 2 cal, mag and zinc tabs.

health4ni wrote:do any of you lot that take the liquid stuff get up in the middle of the night for a pee?

I get up at about 4am, but I tend to have nightmares, so I'm awake most nights.

Alex wrote:

Bison wrote:

Alex wrote:Would you not want to swap those the other way around timing wise?

Nope

You mean take the MPC and fish oils first?

Yeah.

Dairy is meant to hinder the effects of GABA and possibly ZMA.

That's why I take them first, hopefully giving them chance to be digested/absorbed before I take the MPC.

If I took the MPC first as you suggest wouldn't the GABA, ZMA, etc just end up 'sat in the soup' so to speak?

If you left it 30-40 mins.

My figuring is that taking GABA with that timing may be too early before bed but then you've found it works for you and sleep can be erratic at times so I wouldn't listen to me based on that

200g Cottage cheese + 1 scoop WPC80+ 2 omega 3 fish oils.

Alex wrote:If you left it 30-40 mins.

My figuring is that taking GABA with that timing may be too early before bed but then you've found it works for you and sleep can be erratic at times so I wouldn't listen to me based on that

I find I don't really feel any effect from GABA unless it's taken on an empty stomach.

I'm not dropping the MPC for it, so this way seems to be the best trade-off?

Wardie wrote:Yes pretty much always. I always seem to wake up about half way through the night, it's been after around 5 hours of sleep lately.

I've been waking up in the night for years now though, although the last two times my girlfriend has stayed i've slept right though.

see that;'s not good dude. And tbh it's not the pre bedtime nutrition. What time do you wake up? It's not normal to wake up every night for a pee.

I used to but fixed it. I get up maybe once or twice a week now. What a difference that has made! But last night I was up twice in one fecking night! Bloody too much liquid man

simon m wrote:

health4ni wrote:do any of you lot that take the liquid stuff get up in the middle of the night for a pee?

I get up at about 4am, but I tend to have nightmares, so I'm awake most nights.

you're joshing right?