So I discovered the advice of fueling workouts this last fall and put it into practice. However, I only applied the before and during advice – making sure I was supplying the engine with fuel. Since, I was on traditional base and sweet spot base that all worked.
However, as sweet spot base progressed and morphed into short power build I noticed the number of poor sleep nights started to increase and all connected to nights after workout days. Even if I got the workout in early, sleep was often not good. I would sleep quickly but wake often and then the final waking would be way too early. I mentioned this on a YouTube podcast discussion and @ambermalika pointed to post-workout protein intake.
So, instead of taking a small amount of protein I did some searching (not researching) and found the advice was i should be taking around 40-50 grams of protein (not my typical 8-9 grams) after a workout and yes I follow the 1:3 advice on protein:carbs. Since then, the sleep problems have gone away. I’m using a mix of chocolate milk + some sort of recovery mix (pre-made or homemade with protein powder & maltodextrin). I tell you though the volume of protein powder needed for 40-50 grams of protein is quite a bit.
In fact, after Junction -3 I took on 50 grams of protein (or so) immediately afterwards and had a great night’s sleep. This is all good stuff, my last two ramp tests have stalled out, but the work I’m doing sustainably now is more than anything in the past I’ve ever done. I’ve a ramp test coming up and we will see.