It is very important to eat after training when you are expending energy through physical activity. If you’re wondering what to eat after a night workout, snacks like hummus, chicken, or peanut butter are all options you can try.
One thing to remember is that the timing of your workout can affect your sleep, so it’s also important to consume foods that won’t cause any sleep problems. Read on to learn more about the best options for eating after a nightly workout.
Yes. During exercise, your body uses the energy stored in your muscles. This means you will lose that energy during exercise and need to replace it. Foods containing carbohydrates and protein will help rebuild and repair your muscles and provide you with the energy you lost. Try to eat within an hour of your workout.
The same goes for eating after a night workout. However, remember that you should not eat a large meal if you are going to bed soon. Here are some quick and simple options rich in nutrients, lean protein, and healthy fats to support your hard work at the gym.
Hummus is a type of sauce made from chickpeas. Approximately half a cup contains 8 grams (g) of protein and 15 grams of carbohydrates.
Reach for traditional hummus or opt for a version made with black beans, lentils or white beans. Whichever variety you choose, top it with sliced bell peppers, cucumbers, grape tomatoes, or any other seasonal veggie you like.
Another option you can consume after a night workout is salmon. Salmon is a great source of protein, containing 17.3 g 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.
Just mix an ounce or two of canned wild salmon with a small handful of baby spinach and a tablespoon of olive oil. Spoon onto the outer lettuce leaf or eat the delicious mixture on its own.
If you do not like hummus, consuming chickpeas as they are may be an alternative. One ounce of plain roasted chickpeas contains 5 g protein, 17 g carbohydrates and 5 g fiber.
Mix a handful of chickpeas with a little extra virgin olive oil and a pinch of sea salt. There is no harm in using canned chickpeas that have been drained, rinsed and dried. Bake on foil in the oven or toaster until golden brown.
A not too heavy option after a night workout is egg salad. Eggs provide 6 grams of protein per egg and also provide other nutrients such as vitamin D and leucine. Leucine is one of the essential amino acids that specifically helps build muscle proteins.
Chop a few organic hard-boiled eggs and mix with chopped vegetables such as shredded cabbage or grated zucchini and a small dollop of tahini or pesto. Consider replacing Greek yogurt with mayonnaise for more protein.
A perfect post-workout serving of nuts or seeds is a quarter cup (about golf ball size) or half a cup if in shell. Different nuts and seeds may contain nutrients such as protein, iron, and calcium, but they may also aid digestion and reduce inflammation.
Some options to consider are almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds. You can also try eating a few tablespoons of nut or seed butter mixed with celery.
Yogurt is a great source of protein, and some options have 16 grams of protein per cup. 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 yogurts. Whichever yogurt you choose, add some fresh fruit or granola for added flavor or texture. You can also choose to eat yoghurt on its own or consider making your own yoghurt.
Chicken is considered a lean protein option and contains no carbohydrates. Approximately 3 ounces of chicken breast contains almost 23 grams of protein.
Baked, grilled, or roasted chicken (cooked with the skin on first and removed before eating) are healthier options for a post-workout snack. You can add chilled chicken to a salad or lettuce wrap with tomato and cheese and warm chicken on a bed of rice.
There are almost 4 grams of protein in one tablespoon of peanut butter. In addition to protein, it also contains healthy fats such as monounsaturated fats. These are known as healthy fats that can increase the body’s good HDL cholesterol levels.
Try eating a tablespoon or two of peanut butter with an apple or celery. You may also consider eating it with graham crackers.
If you eat before bed, there are a few things to keep in mind. Eating at night also poses the risk of overeating, especially for people experiencing high levels of stress. People with binge eating disorder often overeat in response to stress; This may occur after a day of stressful events.
If you exercise at night and have a habit of eating a lot in the evening, aim for a small snack. Protein-rich snacks can work to replenish your energy and help you feel full.
Additionally, 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 and acid can back up into the esophagus. The following foods can cause heartburn:
- carbonated drinks
- Cheese
- Chocolate
- fast food
- fried foods
- Pizza
- processed snacks
- Tomato sauce
If you’re someone who likes to exercise in the evening or late at night, you have a few options for food. You can eat nuts, seeds, egg salad, hummus and veggies or other protein-rich foods.
It is important to replenish the energy you use during exercise. Eating a smaller portion, protein-rich snack that won’t cause acid reflux symptoms will help you regain lost energy and rebuild your muscles.