What to Eat After a Workout at Night: 2024 Guide
Eating after an evening training is just as important as after a midday workout. Many people avoid eating late at night to keep their weight in check. But if you exercise at night, you should have a late dinner to replenish your energy stores and help your muscles repair. So, if work and other commitments push your training to later hours, you shouldn't skip that post-workout meal.
But you should plan your mealtime and late dinners to make it easier to fall asleep since evening exercises may already make it more difficult than usual. And since there are various foods to avoid to prevent sleep disturbances, carefully choosing ingredients is particularly important. To learn more, read on for my article on what to eat after a night workout, approved by our certified in-house nutritionist.
Foods to Eat After a Late Workout 🥑
Eating after any workout is crucial for replenishing energy and aiding muscle recovery. Even if you’re working out later in the evening, you’ll want to follow it up with a balanced meal. That means a good ratio of carbs, proteins, and healthy fats.
There are a couple additional considerations for late-night exercise. Too much protein (especially animal protein) or unhealthy fats can disrupt your sleep because of the energy needed for digestion. It’s best to avoid eating a ton of food right before bed, so consider something small and well-balanced.
One final tip is to avoid anything that might disrupt your sleep. Getting good rest is vital, especially after a workout. Don’t consume caffeine late in the day, and avoid spicy foods to mitigate the risk of midnight heartburn. Here are some go-to foods for your next workout:
Peanut Butter
Peanut butter is an excellent source of carbs, protein, and fat. A 30 g serving of peanut butter provides around 15 g of fat, 7.5 g of protein, and 6 g of carbohydrates. At 176 calories per serving, peanut butter is a solid and easy choice for post-workout snacking any time¹.
Chickpeas/Hummus
Chickpeas, the main ingredient in hummus, are a versatile and healthy legume. 100 g of cooked chickpeas contain 27.4 g of carbs, 8.9 g of protein, and 2.6 g of fat. Chickpeas also provide fiber and minerals, such as calcium (49 mg per 100 g), magnesium (48 mg), and iron (2.89 mg).
Chickpeas are a staple in plant-based diets, but they’re enjoyed by everyone – especially in hummus. When you don’t have time to cook up a fresh, chickpea-centric dish, enjoying some hummus with carrots or bell pepper is an easy, healthy post-workout snack².
Author’s tip: Meal kits are one solution for evening meals as they require very little thinking and you can add and remove ingredients to make meals more late-night friendly. Green Chef is an organic-certified meal kit delivery service that offers a variety of meals for different diets. It delivers ingredients for meals, many of which you can prepare in a short amount of time. Learn more about the service from our complete review.
Salmon
Cooked salmon is a nutritious choice, supplying 22.1 g of protein and 12.4 g of fat per 100 grams. It's packed with omega-3 fatty acids and vitamin D, making it a healthful addition to your diet. Salmon pairs well with spinach and olive tapenade.
To learn more about different types of healthy seafood, check out our article on how to eat more fish³.
Shrimp
Shrimp is another excellent seafood option for a protein boost. Steamed or boiled shrimp offers 17.37 g of protein per 100 g. Since these crustaceans contain only small amounts of carbs and healthy fats (1.16 g and 1.29 g per 100 g, respectively), it's best to combine them with ingredients rich in carbs and fat, such as potatoes and green olives⁴.
Poultry
Poultry is a great source of protein at any time of day. Both chicken and turkey provide ample protein, making them a great ingredient for the creation of a protein base during the day. As with any food, be mindful not to overdo it – especially right before bed⁵.
Author’s tip: Factor is a prepared meal subscription service catering to cooks with limited time. Many of its dishes are low-calorie, and you can serve the company's meals in minutes. While you can't manage ingredients, you can consult with Factor's in-house nutritionists about what recipes are best for you.
100 g of cooked chicken meat provides you with 31 g of protein. The fat content is 3.57 g. The same amount of cooked turkey meat lends you 30.1 g of protein and 2.08 g of fat⁶.
Yogurt
Plain yogurt offers smaller protein and carb amounts than many other foods introduced in the What to Eat After a Workout at Night article. With 3.47 g of protein, 4.66 g of carbs, and 3.25 g of fat per 100 g, it's an ideal post-training food for a late dinner⁷.
The presence of the casein protein is among the main reasons why plain yogurt is a good choice for a post-exercise meal at night. This insoluble milk protein can help you fall asleep more easily, which is why it's known as bedtime protein⁸.
Cottage Cheese (Low Fat)
Low-fat (2% milk fat) cottage cheese is another good protein source for muscle building. 100 g of this product contains 11 g of protein, 4.31 g of carbohydrates, and 2.3 g of fat.
Eggs
Eggs are a great source of both protein and fat. 100 g of hard-boiled eggs supplies 12.6 g of protein and 10.6 g of fat⁹.
Author’s tip: Blue Apron is a versatile meal delivery service. You can order meal kits and prepared meals, depending on your affinity toward cooking and available time. Also, you can purchase its recipes without becoming a subscriber. Check out our in-depth review to learn more.
Leucine, an amino acid found in eggs, is another reason to include them in your diet. It strongly stimulates muscle protein synthesis. Research shows that one egg provides a substantial portion of the recommended daily leucine intake¹⁰.
Meat Alternatives
Tofu and seitan are good protein alternatives to meat for vegetarian and vegan practitioners¹¹. 100 g of tofu, a soy milk product, features 17.3 g of protein, 2,78 g of carbs, and 8.72 g of fat. 100 g of seitan, a wheat gluten product mimicking the taste of chicken, provides you with 24.7 g of protein, 5.88 g of carbohydrates, and 2.35 g of fat¹².
If you’re a veggie or plan to become one, check out our article about vegetarian meal planning for actionable tips.
Nuts and Seeds
Various nuts and seeds are great sources of macronutrients beneficial for replenishment after training. Some of them are:
Nuts or seeds | Macronutrient contents per 100 g |
Almonds¹³ |
|
Pistachios¹⁴ (raw) |
|
Walnuts¹⁵ |
|
Pumpkin seeds¹⁶ (dried) |
|
Sunflower seeds¹⁷ (dried) |
|
Nuts and seeds can help reduce inflammation thanks to their high magnesium content. Dried pumpkin seeds are especially rich, with 592 mg of magnesium per 100 g. Almonds and dried sunflower seeds also offer substantial amounts, with 270 mg and 325 mg per 100 g, respectively¹⁸.
Oatmeal
Oatmeal is a type of whole grain beneficial for people engaged in physical activities. Oats are mostly carbs, but you can combine them with milk (or a plant alternative) and other ingredients like fruits or nut butter. When prepared with a balanced array of ingredients, oatmeal is a great choice before or after a late workout¹⁹.
Author’s tip: Home Chef has a wide selection of meal kits, some of which are quick to prepare, and a limited assortment of prepared meals. Also, it has extras such as oatmeal, individual proteins, and beverages. With this meal delivery service, you can customize select meals to suit your dietary needs. Check out our review to learn more.
Both protein and carb amounts are similar in dry and raw oatmeal²⁰. 100 g of these provides the following amounts of these key macronutrients:
Dry oatmeal: 13.2 g of protein and 67.7 g of carbs
Raw oatmeal: 13.15 g of protein and 67.7 g of carbs
Quinoa and Rice
Quinoa and rice are both great sources of carbohydrates. Their culinary uses are similar, though their nutritional breakdowns have some differences. Raw quinoa has around 64.2 g of carbs, 14.1 g of protein, and 6.07 g of fat per 100 g.
Compared to quinoa, 100 g of raw white long-grain rice contains 81.7 g of carbs, 6.8 g of protein, and less than 1 g of fat. There are numerous varieties of both quinoa and rice, but the nutritional makeup is generally similar. Because these foods are so high in carbs, they work best as part of a balanced meal with protein and healthy fats²¹.
Avocado
You should include avocado in your post-exercise meal for its fat content. This fruit contains 14.7 g of fat in 100 g. Its protein and carb amounts are lower (2 g and 8.53 g, respectively). So, it makes a great pair with a protein source like salmon and a carb like quinoa for a late meal from a nutritional standpoint²².
Author’s tip: HelloFresh is a meal subscription service with a large selection of meal kits and market items. It has recipes catering to various people, including omnivores, pescatarians, and vegetarians. Its menu is among the largest on the market.
Buckwheat
Though we treat it as a grain like rice, Buckwheat is actually a seed. Per 100 g, raw buckwheat contains 13.2 g protein, 71.5 g carbs, and just 3.4 g fat. What’s more, buckwheat contains all 9 essential amino acids, making it a complete protein. This is rare in plant-based foods, so vegan dieters take note²³!
Potatoes and Sweet Potatoes
Boiled skin-on potatoes are a good source of carbs. A 200 g of cooked potatoes contains 34 g of carbohydrates and 4 g protein. Like other carb-heavy foods, potatoes are best when served alongside healthy proteins and fats for a balanced meal²⁴.
Sweet potatoes are similar in nutrition to their non-sweet counterparts. A 200 g serving of sweet potatoes contains 40 g of carbs and 3.2 g protein. Although sweet potatoes have gone viral as a “superfood” (a marketing term that doesn’t really mean anything), all potatoes are healthy and a great choice after a workout²⁵.
Author’s tip: Purple Carrot is a meal delivery service worth considering if you don't eat meat or any other products of animal origin. Its recipes are 100% vegan, so you won't find any dairy, eggs, or meat in them. Learn more in our full review.
Couscous
Couscous is another great source of carbohydrates for a post-training meal at night. By consuming 100 g of cooked couscous you intake 23.2 g of carbs. This semolina pasta adds 3.79 g of protein and a small amount of fat²⁶.
Broccoli
Broccoli contains smaller amounts of key macronutrients than other foods I mentioned in this article. But it deserves a place on this list for its magnesium content, which can help lower post-training inflammation.
100 g of cooked broccoli contains 21 mg of magnesium. The carb-protein-fat content is 7.18 g, 2.38 g, and 0.41 g, respectively²⁷.
Spinach
Spinach is a great source of magnesium, which has significant anti-inflammatory properties²⁸. 100 g of raw spinach supplies 79 mg of this mineral, while the same amount of cooked spinach contains 87 mg of magnesium²⁹.
Author’s tip: Consider subscribing to BistroMD if you practice for weight loss, in particular. It delivers prepared meals and lets you customize your mealtime. Besides meals, you can order snacks from this meal subscription service.
Spinach provides tiny amounts of carbs, protein, and fat. 100 g of cooked spinach contains 3.63 g of carbohydrates, 2.86 g of protein, and 0.39 g of fat. Raw spinach has similar amounts of these macronutrients.
If you practice to lose weight and struggle to plan, shop, and prepare meals, I recommend checking out our selection of the best weight loss meal delivery services.
Banana
Banana makes a great late-night snack because of its carb and magnesium content. According to the USDA, 100 g of this fruit supplies you with 22.8 g of carbs and 27 mg of magnesium. Pair it with a nut butter rich in protein and healthy fats to round out the nutrition³⁰.
Lentils
Cooked lentils are another great addition to your late post-workout meal if you don't go to bed right after dining. 100 g of these legumes feature 20.1 g of carbs and 9.02 g of protein. Learn more about these legumes in our dedicated article ³¹.
Foods to Avoid Eating Late at Night 🍕
The list of foods and drinks to avoid at night is quite long, whether you practice or not. While occasional indulgence is fine, repeated consumption is highly discouraged, either day or night. In this regard, you should be cautious even with some drinks with "innocent" names, like tonic water.
The list of foods you should avoid to prevent sleep disturbances and other detrimental effects are:
Carbonated soft drinks (Coca-Cola, Fanta, Schweppes...)
Fatty meats (sausage, bacon...)
Cheese
Pizza
Chocolate
Fast food (McDonalds, Chick-fil-A, Burger King, Pizza Hut...)
Fried food
Sweets and confectionery
Desserts (sweet pancakes, muffins, tarts, puddings...)
Sweet pastries
Meals with heavy sauces
Reasons to Eat After an Evening Workout 🏊
Plan meals to keep your body well nourished without making it hard to fall asleep. In some cases, there's no way around eating late after exhaustive training. The best thing to do is to consume macros in the right proportions and avoid overeating.
Proper nourishment is essential for many reasons, including:
Regeneration
Strength gain
Muscle tissue repairment
Restoring depleted glycogen and energy reserves
Muscle Recovery and Maintenance
Eating after training offers various benefits, including optimal muscle recovery and reduced inflammation. Proper nutrition is crucial for stimulating muscle repair and growth, making it one of the most decisive factors in post-training recovery³².
Glycogen Restoration
Have a carb-rich meal after practice to restore the glycogen you spent during training. Glycogen expenditure is among the main factors of fatigue. Thus, it's essential to consume carbohydrates after exercise³³.
Glycogen is a carbohydrate reserve stored in muscles that provides you with energy for your workout. So, your post-exercise meal should contain carbohydrates to restore depleted glycogen during workouts. Focus on whole foods and limit ultra-processed options.
Muscle Growth and Protein Synthesis
Dietary protein plays a part in protein synthesis. According to research, it stimulates protein synthesis rates after exercise. This makes having a protein bar or a light meal containing protein post-workout especially useful for building muscles. However, it’s more important to have a balanced amount of protein throughout the day, especially since too much protein right before bed can disrupt sleep³⁴.
How to Eat After a Night Workout 🍌
Avoid heavy eating at night after training. If you’re training very late and going to bed straight after, you can aim to have a proper meal before your workout. This allows enough time for digestion, and you can replenish with a quick snack or a smaller meal when you get back home.
In general, you should focus on a daily macronutrient intake within the following ranges:
Carbs: 40% to 60%
Protein: 20% to 25%
Healthy fats: 20% to 30%
While these proportions may vary for different types of training, most athletes stick to these guidelines. Try to meet these requirements and the suggested daily caloric intake. Again, it would be best to have just a snack or a light meal between your evening workout and bedtime.
Benefits of Eating Late After Exercise 🌴
There are various benefits of having a meal late after training, including psychological and digestive. Some of the most important ones are:
Stress Relief
Scientific evidence shows that exercise interferes with stress management, particularly with the hypothalamic-pituitary-adrenal axis. This means training can make falling asleep harder due to a dampened response to stress hormones like cortisol and adrenaline. Adequate nutrition post-workout helps regulate these stress hormones³⁵.
Dietary fiber-rich foods could help lower inflammation throughout the body, including the brain. Thus, fiber may play a part in lowering post-workout stress and helping you fall asleep³⁶.
Gut Health
Having a large meal at night can negatively impact your ability to fall asleep and the quality of your sleep. Research shows that eating close to bedtime can cause sleep disturbances, such as frequent awakenings and shorter sleep duration.
Planning your meal consumption throughout the day can help avoid eating too close to bedtime, but sometimes life gets in the way of our perfect planning. It’s important to give your body the nutrition it needs, even if that means eating late sometimes³⁷.
Nutrient Absorption
Nutrient absorption is higher when you eat right after training compared to eating later. Research on cyclists revealed that glycogen synthesis rates are higher for those who eat immediately after exercise. Also, the concentration of essential amino acids (EAA, fundamental building blocks of protein) in the bloodstream is considerably higher when dietary protein is ingested 10 to 30 minutes post-exercise³⁸.
Timing and Other Tips for an Evening Meal After Training ⏳
Experiment with foods to see which ones make you feel comfortable at night. Also, avoid excessive protein and overeating to lessen the possibility of sleep disturbances.
Take time between training, eating, and getting to sleep. Depending on the time of your exercise, you should carefully plan your mealtime between workout and bedtime. If 3 hours is too long for you to wait to go to bed after dining, try to make it 2 hours.
If you practice particularly late and have to go to sleep soon, have a light meal or a snack to avoid going to bed with a rumbling belly.
Don't forget to hydrate during exercise. That way, you'll prevent yourself from waking up groggy and dehydrated. Hydrating during a late-night workout is even more important than usual since your body typically doesn't get fluids overnight.
FAQ
Is it better to eat or sleep after a workout?
You should eat after a late workout to aid recovery. But avoid large meals to prevent sleep disturbances. Overeating at night can disrupt your body's sleep mode, making it harder to get quality rest.
When should I eat if I workout at night?
It would be best if you have a full meal pre-workout to create a protein-carb-fat base. You can also have a light meal or a snack after your training to help your body recover and replenish energy stores. But you should aim to leave at least 2 hours between eating and going to bed, if possible.
What should I eat after working out late at night?
You should prioritize foods easy on the stomach and avoid fatty, highly processed, and sugar-laden products. A balanced proportion of protein, carbs, and healthy fats is best.
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