Also, why are you working out late? That can sort of mess with your metabolism a bit.
But yeah, a protein shake is what I'd take after your nightly run.
You shouldn't workout within 5 hours of going to bed, it overstimulates your body and disturbs your sleep. The only exercise you should have within 5 hours of going to sleep is sex, because your body responds to that differently.
Your most important meals are the ones you have post workout regardless of your goals.
You shouldn't be running late at night to be honest, running before dinner is all good and well, but leaving it too late is a mistake.
Also don't have a protein shake late at night. Protein puts your body to work, and a large dose of protein before bed will make it hard for you to fall asleep.
Some yoghurt with flax seeds and berries would be the way to go. It's not that high in carbs and after a run your body needs some anyway.
i probably should clarify a bit more!
my day is normally set out like
Breakfast
light as workout
lunch
mid arvo snack
dinner
medium to intense work out
should food go here ? or just bed.
Joshie, you're more likely to lose weight by going for a run first thing in the morning in a fasted state. That will promote the burning of stored fat.
So I would suggest going for a run in the morning.
As people have said, probably best to try and move where your workout to before dinner to help you get to sleep etc.
But really, if running at night works for you (and it CLEARLY does given your huge weightloss over a number of years) then I wouldn't go changing it.
IMO following very strict rules about what time to eat, when to exercise etc are only for the absolute fanatics. Providing your net calorie intake across the day is inside the level you are happy with then I wouldn't stress too much about exactly when to eat etc.
I wouldn't call it fanatical, it's just a few little things that will make things easier. Getting the results isn't the hardest part maintaining it is and little things like eating six times a day three hours apart helps because it stops you from getting hungry, helps your muscles repair and develop quicker and improves your metabolism.
Further, he's already having problems sleeping then he needs to change something. Not getting enough sleep effects your energy and this will make you hungrier. It's also increases stress which is bad for your cortisol levels, high cortisol levels lead to excess glucose in your system