I'm trying to decide if its a good or bad idea to have a PWO shake with sugar in it once a week after my (intense) monday night training sessions.
Its one hour BJJ + one hour wrestling, from 6:00pm-8:00pm. Highly glycogen draining. I usually train in the morning/afternoon but this wrestling class is only offered at night. So its hard to do my usual practice of throwing in some root veggies cuz its so late when I get home I doubt I'd have time to digest before going to bed. (i wake up at ~5.45 am so im in bed pretty early).
The last few weeks I've made a shake thats basically:
50 g CHO from dextrose
25 g PRO from whey
It just feels kinda crazy to suck back dextrose after a week of eating so cleanly with only paleo foods. But (a) I feel like I need some CHO for recovery cuz of grappling training being highly glycogen depleting; (b) it goes down pretty easy and allows me to get to bed early; (c) i have leftover whey protein that costs me nothing.
My alternative would be to eat a meal of like sweet potatoes and tuna and just stay up a bit later. Thoughts?
Started a detailed training/food log here.