for optimal recovery and over all health...

how would you specifically dose and supplement with BCAA's and fish oil??

Fish oil brand to recommand btw SKC? Thanks a lot!

No - working out right before going to sleep prevents two things:

Gradual muscle pre-recovery. This is the time when you are supposed to hit yourself with a 20g sugar shot (fruit or any other simple sugar) right before taking down a shake. If you do this right before bed, you are hindering your body from continuing the anabolic effect, and instead storing the nutrients partially as fat.

It is usually much better to work out at least 2-3 hours before bed...if not more, to give your body a chance to digest necessary post-workout nutrition.

Pre-bedtime nutrition should always be separate.

I will answer bother of these in one shot.


First off, get NOW! Super Omega 3-6-9 (by far the best overall fish oil product in soft-gel form) Cheap on bodybuilding.com

next, you will take 2-3 fish oil soft-gels with every meal (real meals, not protein shakes).


Lastly, for BCAA's you can get virtually any brand (optimum is my choice)

and you will take approx 1-2g before a workout, and 1-2g every 45 mins during your workout, then take 1-2g after the workout:

Example for a 2 hour workout:


2g before

2g at 45 min mark (middle of workout)

2g at 90 min mark

2g when you are leaving the gym


Total of 8g to prevent muscle atrophy and increase anabolism.


Another option would be to use a product like Purple Wrath from Controlled Labs (its a bcaa+recovery supp) - mix with water and drink it slowly throughout your workout for the exact same effect, but with better taste and higher absorbability than the capsules...downside is that it costs a lot more ;-)

would you consinder something like 20g of BCAA's pre/intra/post WO to be overkill?

('cause lately i've been filling up a gallon jug and throwing in 3 servings of scivation xtend and sipping on that during time surrounding and in my workout)

20g is definitely overkill for what you need..just reduce the serving size...2g/45min is plenty for someone 200lbs and under...for 200+ 3g/45min might be better.

k, thnx for the info.

so i eat cottage cheese and some nuts before bed ? will that get stored as fat as well?

No - this is not a sugar or carbohydrate (the carbs in the nuts is trivial). It is instead a slow-acting cassein protein with good fats. This is the perfect slow acting nutrition to eat before bed. My point earlier is to not workout and then go right to bed eating inbetween.

The reason for this is because you need time for the post-workout nutrition to digest the fuel the muscles before going to bed and allowing yourself to grow for a solid 8 hours++.

If you eat your post workout meal before bed heres what happens:


the 20g of sugar gets stored as fat and prevents the anabolic effect

the protein meal you eat will take 2-3 hours to completely digest and get used in your muscles which in turn hinders the first 2-3 hours of sleep

the result is 5-6 hours of actual sleep which limits your muscle growth potential


As far as eating before bed, its fine as long as its the right food. But right after a workout, your body is thrown into a very catabolic state where everything is being burned and destroyed. The key is to get the body back into anabolic mode - where it will provide nutrients to the muscles and begin recovery (BEFORE SLEEP). 2-3 hours after this is accomplished, then pre-sleep nutrition can be had, and going to bed is optimal.

I know lactic acid builds up in your muscles after sports and can damage muscle growth. What is the best way to get rid of lactic acid, such as foods or maybe stretches. I've heard milk or sports drinks work well.