Protein timing when lifting late

[Magnus Gustafsson]

Jordan,

Many thanks for the advice you offer here, looking forward to the macro app!
I am trying to implement recommendations from your protein optimization article and various posts on this forum, but am slow to learn and don't always connect dots correctly. Does this look like a good protein/BCAA intake schedule given that I am constrained to lift fairly late in the evening?
Thanks!

Breakfast @ 0700
~40g protein (whey + milk)


Snack @ 0900
5g BCAA + Beta Alanine + creatine + carbs


Lunch @ 1130
~60g protein


Snack @ 1300
5g BCAA + Beta Alanine + carbs


Dinner @ 1700
~60g protein


Pre-workout @ 2000
~40g protein (whey + milk) + Beta Alanine


Lifting from 2030 to 2200


Post-workout @ 2200 then off to bed
10g BCAA + Beta Alanine + carbs


For reference:
39yo, 200 lbs, intermediate trainee, ~18-20% BF (estimate)
Targeting 300g carbs (30g fiber), 200g protein and 100g fat, but am struggling a bit to track macros efficiently.

[Jordan Feigenbaum]

Why not just have 20-30g of whey + carbs before bed? I'd do either whey or real food before hand (plus carbs) and then 5-10g bcaa during warm up and immediately upon finishing the last set.

[Magnus Gustafsson]

Thanks!
My concern has been that the post workout protein would fall inside the refractory period, only being some 2h after the pre-workout shake. Would it be more beneficial then to skip the pre protein intake and only take it post, along with carbs and a moderate amount of BCAA (since the whey has a few grams of it already)?

[Jordan Feigenbaum]

You won't be in the refractory period post lifting because you just trained, thus increasing sensitivity to amino acids.