Assume you practice 4 times per week in gym regularly and running once (30 minutes) per week. Each training gym session is from 45 minutes to 1h 30 minutes.
I am in the mass building phase. I often forgot to eat enough food during day because I am studying too. Therefore, I eat mostly during evenings and just before going to sleep. There are two problems when going to sleep
- if I eat whey proteins (which have little creatine inside) or bread with proteins, my stomach swells and I feel pain in the transversum duodenum in the supine position but not in slightly elevated position. The creatine may cause the symptom.
- so sometimes I decide not to eat before going to sleep but then I have to wake up and eat during night because I am so hungry and feel weak.
I am interested in how to regulate the diet in the evening and how to prepare for sleep. What are good nutrients and how much and when exactly?
When you should eat creatine? I think not before going to sleep.