Late Night Training: Energy Without Stims

Whether it be due to work hours and other commitments, wanting to avoid the crowds, or just personal preference, some people find themselves training late at night. With the increase in 24 hour gyms available, the number of people doing this is only set to rise. So, how do we get the most out of a session, without taking two scoops of pre-workout and being too wired to sleep and recover optimally before we have to do it all again?

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Training Late

Many of the opinions surrounding exercising late at night are negative. However, it is always better to train at unsociable times than it is to not train at all. And we applaud the dedication of anyone getting to the gym as most of us are settling down for bed.

To combat some of those negative effects, we would suggest having a routine that primes your body to sleep post workout. This might include: a high carb, comforting post-workout/pre-bed meal, such as protein oats, getting a relaxing bath and reading.

Some of the suggested positive to late night workouts:
-More meals have been consumed, providing more fuel to work out
-Body temperature is higher later in the day, may result in more strength and power
-The increase in testosterone from exercise may be higher on an evening

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Supplements

Thankfully, there are some great non-stim pre-workouts on the market, that can increase pump, performance and focus- without ruining your chances of sleeping!

Ingredients to look for:

Beta Alanine

Beta Alanine, which in large doses can give the 'tingling' effect of some pre-workouts, has been shown to increase muscular endurance and anaerobic running capacity. This means, that we can train harder and longer before we hit failure, to create more muscle damage and, therefore, hypertrophy (muscle growth).

Citrulline Malate

Citrulline Malate works to assist in boosting nitric oxide production so more blood can enter the working muscle. The increased blood flow is what gives us a ‘pump’ in training. It can also decrease feelings of fatigue and reduce post-workout soreness. All of this means that we can get more work done in a session, and look more impressive doing it!

Arginine

Arginine can also increase the formation of nitric oxide, for greater blood flow during training. Often found with Citrulline as they have complimentary effects.

Creatine

The king of supplements? Creatine increases the body's natural phosphocreatine levels, the chemical needed to regenerate ATP for energy. As a limiting factor to performance, supplementing creatine provides the muscles with what they need for strength and power.

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Recommendations

CNP Pro Pump Evo

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Other Tips and Tricks

  • Have a workout playlist that gets you pumped to train
  • Choose a gym that you feel comfortable and motivated in
  • Watch training videos before hitting the gym
  • Train with someone who pushes you

About the Author

Savannah Westerby, BSc Sport and Exercise Nutrition. IG:@savannahwesterby
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