by Having a post-workout meal is essential when you’re expending energy with physical activity. Snacks like hummus, chicken, or peanut butter are all options to try if you’re wondering what to eat after a workout at night.
One thing to remember is that the timing of your exercise can interfere with sleep, so it’s also important to eat foods that won’t contribute to any sleep issues. Read on to learn more about the best options to eat after a night workout.
Yes. During a workout, your body uses up energy stored in your muscles. That means you lose that energy during work and have to replenish it. Food with carbohydrates and protein will help rebuild and repair your muscles and provide you with the energy you have lost. Try to eat within an hour of working out.
The same is true for eating after a night workout. The caveat is not to eat a big meal if you’re going to bed early, though. Here are some quick and simple options rich in nutrients, lean protein, and healthy fat – to support your hard work in the gym.
Hummus is a type of dip made from chicken. About half a cup contains 8 grams (g) of protein and 15g of carbohydrates.
Make traditional hummus or opt for a version made with black beans, lentils, or white beans. Whichever variety you choose, top it off with sliced bell pepper, cucumber, grape tomatoes, or another in-season vegetable of your choice.
Another option to eat after a workout at night is salmon. Salmon is an excellent source of protein, containing 17.3g of protein per 3 ounces (oz). It also contains omega-3 fatty acids – which are good for brain health – and vitamin D, which is good for bone health.
Mix an ounce or two of canned wild salmon with a handful of baby spinach and a tablespoon of olive oil. Tuck it into an outer romaine leaf, or eat the delicious mixture on its own.
Eating hummus as is can be an alternative if you don’t like hummus. One ounce of plain roasted chickpeas contains 5g of protein, 17g of carbs and 5g of fiber.
Toss a handful of chickpeas with a little extra virgin olive oil and a pinch of sea salt. It is fine to use canned chickpeas that have been drained, rinsed, and patted dry. Bake on foil in the oven or toaster until golden brown.
A less heavy option after a night workout is egg salad. Eggs offer 6g of protein per egg, and provide you with other nutrients such as vitamin D and leucine. Leucine is one of the essential amino acids that specifically help create muscle proteins.
Crack a few organic hard-boiled eggs, and toss with chopped veggies – like minced kale or chopped zucchini – and a small dollop of tahini or pesto. For extra protein, consider swapping Greek yogurt for mayo.
A perfect serving of nuts or seeds is a quarter cup—about the size of a golf ball—or half a cup if in the shell. Various nuts and seeds may contain nutrients such as protein, iron and calcium, but they can also help with digestion and reduce inflammation.
Some options to consider are almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds. You can try eating a few tablespoons of nut or seed butter along with celery.
Yoghurt is a great source of protein, with some options containing 16g of protein per container. This food also contains other nutrients such as calcium, potassium, and vitamin D.
There are different types of yogurt, from low-fat and fat-free options to traditional or Greek yogurt. Whichever yogurt you choose, add some fresh fruit or granola for extra flavor or texture. You can also choose to eat yogurt yourself or consider making your own yogurt.
Chicken is considered a lean protein option and has no carbs. About 3 ounces of chicken breast has almost 23g of protein.
Baked, grilled or roasted chicken – cooked with the skin on first and then removed before eating – are healthier options for a post-workout snack. You can add chilled chicken to a salad or a lettuce wrap with tomato and cheese and hot chicken on a bed of rice.
A tablespoon of peanut butter contains almost 4g of protein. Apart from protein, it also contains healthy fats such as monounsaturated fats. These are called healthy fats that can increase the levels of good HDL cholesterol in the body.
Try eating one to two tablespoons of peanut butter with apples or celery. You can also consider eating it with graham crackers.
There are some things to keep in mind if you eat before bed. Eating at night can lead to binge eating, especially for people with high levels of stress. People with binge eating disorder tend to eat in response to stress, which can happen after a day of stressful events.
Aim to eat a small snack if you exercise at night and have a habit of eating a lot in the evening. Protein-rich snacks can work to replenish your energy and help you feel full.
In addition, if you tend to experience heartburn (acid reflux) after eating, you may want to avoid eating certain foods before falling asleep. This is because heartburn can get worse when you lie down because the acid can come back up into the esophagus. The following foods can cause heartburn:
- Carbonated drinks
- Cheese
- Chocolate
- Fast food
- Fried food
- Pizza
- Processed snacks
- Tomato sauce
You have several options to eat if you are someone who likes to work out in the evening or late at night. You might eat nuts, seeds, egg salad, hummus and veggies, or any other protein-rich food.
It is important to replenish the energy you use during your exercise. As long as you eat a snack that is a smaller portion, protein-rich, and will not cause any symptoms of acid reflux, the snack will help you get the lost energy and rebuild your muscles.
