Get Fit, Stay Fit, Feel Good - 2026

[Sharxfan]

So monday was bitterly cold out so I wound up staying home. Tuesday was decent so off to the gym I went. Started with some chest exercises to warm up and then once that was out of the way off to the cross fit side to do the workout. I was feeling a little spicy so only 2 leg exercise sets got dropped but most were done. I think its the lunges that get me every time. Something about them and the muscles I am using sucks but I soldier on and do what I can. I haven't even gotten to the timed part of the routine but will make it eventually once I get over the lunge hump. Took 50g of casein last night before bed. Not sure if its helping with next day soreness but today was not a "medic, man down" day. just some soreness in the glutes and knees. Because the workout I am doing is a bunch of compound movements I don't feel the burn in some parts because weaker parts of the movement mean I can't lift as much in areas that I am stronger so still doing some extra sets to work some groups I don't feel get enough of a workout.

I also started taking my running shoes off while exercising and think that made a huge difference also as I have a more solid foundation for the sets.

This week may turn out to be a 2 day workout but I am feeling stronger little by little and as it gets better will be time to start adding some more. Just wish it didn't lose so fast and gain back so slow.

 

[stangmx13]

I have read something that a protein shake before bed can be helpful for recovery and sleep. I just can’t remember if what I read was bro science or a real research paper . I usually eat the most protein at dinner anyway - over 50g - so I generally don’t see the need for a shake.

 

[Climber]

I have read something that a protein shake before bed can be helpful for recovery and sleep. I just can’t remember if what I read was bro science or a real research paper . I usually eat the most protein at dinner anyway - over 50g - so I generally don’t see the need for a shake.

Last time I did research, they said that taking protein within 30 minutes of workout was optimal.

IDK if taking a protein shake just before sleep is really adviseable or helpful. Recover does happen during sleep, but that doesn't mean taking protein just before is the way to do it. Your body has to metabalize it and doing so may delay the recovery work.

 

[stangmx13]

Last time I did research, they said that taking protein within 30 minutes of workout was optimal.

IDK if taking a protein shake just before sleep is really adviseable or helpful. Recover does happen during sleep, but that doesn't mean taking protein just before is the way to do it. Your body has to metabalize it and doing so may delay the recovery work.

I didnt say to only do protein before bed.

Digestion and metabolism don’t stop when you sleep. They only slow. For metabolism, the commonly given figure is 15% slower, which isn’t a lot.

The general thinking is that not consuming enough protein in later hours can cause you to spend more hours deficient in protein. Dinner at 8pm and breakfast at 8am is a 12hr gap with no more protein ingested. You’d never do that during the day, why during sleep. A late protein shake cuts those hours down.

Here’s a review paper with a good overview on this specific thing and more info about protein consumption during the day.

The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update - PMC

This review provides an update on recent research assessing the effect of pre-sleep protein ingestion on muscle protein synthesis rates during overnight sleep and the skeletal muscle adaptive response to exercise training. Protein ingested prior to ...

pmc.ncbi.nlm.nih.gov

 

[Sharxfan]

I didnt say to only do protein before bed.

Digestion and metabolism don’t stop when you sleep. They only slow. For metabolism, the commonly given figure is 15% slower, which isn’t a lot.

The general thinking is that not consuming enough protein in later hours can cause you to spend more hours deficient in protein. Dinner at 8pm and breakfast at 8am is a 12hr gap with no more protein ingested. You’d never do that during the day, why during sleep. A late protein shake cuts those hours down.

Here’s a review paper with a good overview on this specific thing and more info about protein consumption during the day.

The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update - PMC

This review provides an update on recent research assessing the effect of pre-sleep protein ingestion on muscle protein synthesis rates during overnight sleep and the skeletal muscle adaptive response to exercise training. Protein ingested prior to ...

pmc.ncbi.nlm.nih.gov

exactly which is why my pre-sleep protein shake is also casein protein which also metabolizes slower ensuring a steady stream through the evening. Also fills me up and keeps me from getting the munchies after the gym. getting those Taco Hell luxe munch boxes would be counter productive.

 

[Das MotorRad]

Well I wasn’t super strict at the wedding or Disneyland but I also didn’t go hog wild. I’ll count that as a win

Waiting for warmer weather and less fog to continue the daily rides to school. My daughter was getting cold and I don’t want to make her resent the ride. But I’m jonesing for some hill work.

 

[Climber]

I didnt say to only do protein before bed.

Digestion and metabolism don’t stop when you sleep. They only slow. For metabolism, the commonly given figure is 15% slower, which isn’t a lot.

The general thinking is that not consuming enough protein in later hours can cause you to spend more hours deficient in protein. Dinner at 8pm and breakfast at 8am is a 12hr gap with no more protein ingested. You’d never do that during the day, why during sleep. A late protein shake cuts those hours down.

Here’s a review paper with a good overview on this specific thing and more info about protein consumption during the day.

The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update - PMC

This review provides an update on recent research assessing the effect of pre-sleep protein ingestion on muscle protein synthesis rates during overnight sleep and the skeletal muscle adaptive response to exercise training. Protein ingested prior to ...

pmc.ncbi.nlm.nih.gov

There have been plenty of studies, over the years, showing that eating just before sleeping isn't a healthy option.

I'll keep my skepticism intact for now.

 

[Mike95060]

One of the things I think is really important about the Mark Lewis vid I posted was the messaging about not making fitness complicated. It isn't complicated for most of us. When your way high up on mount fitness (like way up, top 10% of your sport up) then it might matter what time you ingest your protein shake.

For us mere mortals, just keep showing up and doing something consistently. Not stopping, taking a step everyday is what matters the most to most of us. $0.02

 

[two wheel tramp]

One of the things I think is really important about the Mark Lewis vid I posted was the messaging about not making fitness complicated. It isn't complicated for most of us. When your way high up on mount fitness (like way up, top 10% of your sport up) then it might matter what time you ingest your protein shake.

For us mere mortals, just keep showing up and doing something consistently. Not stopping, taking a step everyday is what matters the most to most of us. $0.02

Agreed! I have not delved into supplement or shake land. My diet is veering from "trash panda" more towards "not so trash panda" and I will eventually get back on a healthier eating plan (Less processed, more fruit and veg, good protein). I'm mainly just happy when I get my exercise in and hope that burning a bajillion calories on a bicycle will help keep me in reasonable shape.

 

[stangmx13]

There have been plenty of studies, over the years, showing that eating just before sleeping isn't a healthy option.

I'll keep my skepticism intact for now.

That’s addressed in the paper.

Don’t miss the nuance. There’s a big diff btw eating a steak and a protein shake.

 

[stangmx13]

I’d bet the majority of people shouldn’t be consuming protein shakes. And I’d put myself in that category too. I wish I could change my lifestyle enough to consume the protein I want through whole foods. But I haven’t put in the effort, in part because protein shakes exist.

My third protein of the day today was 1/4th the container of cottage cheese. You know, for variety from the shakes

 

[two wheel tramp]

I’d bet the majority of people shouldn’t be consuming protein shakes. And I’d put myself in that category too. I wish I could change my lifestyle enough to consume the protein I want through whole foods. But I haven’t put in the effort, in part because protein shakes exist.

My third protein of the day today was 1/4th the container of cottage cheese. You know, for variety from the shakes

Get out of my fridge!

I eat so much of that stuff that it’s silly.

 

[Ridley]

Cottage cheese is yummy. Add pineapple please.

 

[Climber]

Pineapple is good with cottage cheese, so is maple syrup.

 

[Sharxfan]

I’d bet the majority of people shouldn’t be consuming protein shakes. And I’d put myself in that category too. I wish I could change my lifestyle enough to consume the protein I want through whole foods. But I haven’t put in the effort, in part because protein shakes exist.

My third protein of the day today was 1/4th the container of cottage cheese. You know, for variety from the shakes

I mix in protein bars every once in a while. I am trying to build mass so that's why I do some extra because old age isn't helping me in this regards so trying to kick start something. It does seem to help with recovery in my mind so I do it.

Cottage cheese is yummy. Add pineapple please.

A bad habit my mom gave me is to eat cottage cheese with Frito scoop chips. It's like crack I can wipe out a big container in one sitting if I am not careful. I try to tell myself its healthy because cottage cheese but who am I fooling..


Soreness is at a manageable level so it's gym night. Think I will either do heavy bag or maybe treadmill for extra calorie burn.

 

[Ridley]

A bad habit my mom gave me is to eat cottage cheese with Frito scoop chips. It's like crack I can wipe out a big container in one sitting if I am not careful. I try to tell myself its healthy because cottage cheese but who am I fooling..

Ummmm, sir…that sounds delicious. I’m gonna try that.

 

[stangmx13]

The monster truck is no more... for a week. My coach put one of San Diego's fastest group rides on my calendar for Saturday. He also explicitely said to put on faster slick tires. So I bought Conti's fastest tires and mounted them up. Its a great way to gain speed and lose 1.5lbs off the bike. I think I'll need all the help I can get for the group ride

Before

After

The tires: Continental Archetype 30

The big tires will go back on next Thursday for Saturday's gravel race.

 

[Mike95060]

Wait, I though I had the fastest set of Connies available? WFT are those!!

 

[Mike95060]

Sick top tube name tag btw.

 

[two wheel tramp]

I just wanna chime in that 1) I love Schmoopsie and 2) pedaling around sf makes me inordinately happy and 3) I’m getting faster and my left leg is adding muscle mass.

Last, riding in dresses is fun.