6 Best Foods to Eat After an Evening Workout

Sometimes, life gets in the way of your fitness goals. From long hours at work to helping kids with projects and other odds and ends, it leaves you with just enough time to hit the gym at night.

But just because you’re lifting weights and running on the treadmill at the end of the day doesn’t mean you need to skimp on recovery. The best foods to eat after an evening workout will help you refuel your body through nutrition, relieve your muscles and get a good night’s sleep.

When Should You Stop Eating at Night?

People may have warned you not to eat too late before bed. Otherwise, your stomach might feel too heavy and keep you awake. Some also suffer from acid reflux, in which a late-night meal could further aggravate their stomach acid.

What’s too late to eat, though? Unfortunately, there isn’t a precise consensus on when you should have your last meal. Although many people have recommended not eating past 6 p.m., most experts know it isn’t practical. Sarah Berry — an associate professor of nutrition at King’s College London — says 8 p.m. is a manageable cut-off if you’re trying to lose weight.

However, different factors — scheduling, appetite, social outings and culture — may make your time frame different.

The Best Foods to Eat After an Evening Workout

You want to avoid filling your post-exercise calories with junk food and sugar, especially at night. Fortunately, the best foods to eat after an evening workout are delicious and satiating without weighing you down. Here are six options for a nighttime meal or snack after physical activity.

1. Chicken or Fish

Protein is vital after a workout, as it aids muscle repair and boosts your stamina. Grilled or sauteed chicken or fish are lean and healthy sources to replenish your body.

Omega-3 fatty acids found in salmon are especially beneficial post-exercise. According to one study, participants noticed much less muscle soreness when supplementing omega-3 for four weeks after high-intensity exercise.

2. Sweet Potato

A sweet potato is an excellent source of complex carbohydrates and dietary fiber for an evening workout meal. Slow digestion of carbs will increase your energy levels and nourish your body with essential vitamins and antioxidants. It’s a great food to eat if you have other plans for the evening and aren’t going to bed for a while.

While they aren’t high in protein, they can be eaten with chicken or fish. Scrub your sweet potato under water and dry it with a paper towel. Pierce it five to six times with a fork or knife and microwave for five to 10 minutes, turning it halfway through. If it’s still firm, continue warming in one-minute increments.

3. Protein Smoothie

A protein smoothie is a refreshing and deliciously satisfying post-workout meal you can prepare in several ways, from produce to milk alternatives and added fiber. A scoop of protein powder will round it out and keep you full.

Depending on your ingredients, a protein smoothie can also increase hydration, which is essential regardless of when you fit exercise into your schedule. To aid muscle recovery, you should drink 16-24 ounces of fluid for every pound you lose. Coconut water is a perfect example of a hydrating liquid for your smoothie.

4. Greek Yogurt and Berries

Greek yogurt is one of the best foods to eat after an evening workout if you want a lighter fare with protein. One 100-gram serving contains 9.95 grams of protein. Be careful not to buy the kind with added sugar, though.

Plain Greek yogurt tastes better topped with fruit, which provides much-needed complex carbohydrates and dietary fiber. Blueberries, in particular, contain ample polyphenols and antioxidants to help reduce inflammation and promote post-exercise recovery.

5. Scrambled or Hardboiled Eggs

Eggs are a quick and easy post-workout food you can eat without getting an upset stomach before bed. Aside from their digestibility, one whole egg is high in protein — the yolk accounts for 40% of the protein in a medium-sized egg — and helps repair the muscles. Of course, they are also packed with other essential nutrients, including vitamins B and D.

Although you can always whip up a scrambled egg or omelet after exercising, it’s a good idea to make hardboiled eggs and store them in the refrigerator. These make convenient nighttime snacks with no dirty dishes.

6. Hummus and Chopped Veggies

Chickpeas are a low-fat powerhouse food ideal for recovering after an evening workout. They are 15%–25% rich in amino acids and contain fiber and other crucial nutrients like iron, zinc, folate, potassium and magnesium. Aside from their advantages for post-physical activity, research indicates they may effectively prevent colon cancer.

Eat roasted chickpeas or enjoy a spoonful of hummus with vegetables — carrots, bell peppers and cucumbers pair particularly well.

An Evening Workout Deserves a Healthy Meal

Only you can decide how late you can eat in the evenings. Regardless of your schedule, you want to maximize your nighttime workout with healthy foods to drive muscle recovery and achieve optimal well-being.