What to Eat After You Work Out at Night
This post is for all my night owls who hate hitting the gym at the crack of dawn. Whether you don’t have time before you go into the office or to class, or you simply just prefer going later in the day, you most often find yourself working out at night. While many individuals enjoy late-night workouts, they tend to struggle with the proper nutrition that comes along with it. Here lies a guide for those struggling that answers if you should eat before or after a workout, what exactly to eat, and what happens if you don’t eat after a workout.
Should you work out before or after you eat at night?
Eating before:
If you choose to eat before you workout, it can help improve your energy, and reduce feelings of fatigue or weakness. The Academy of Nutrition and Dietetics states that you need to eat before you work out because your body cannot run, lift weights, swim, etc. without energy. Likewise, several studies have reported better performance when food was consumed before exercise, especially for high-level athletes and individuals who perform long-duration exercise.
Evidence for short-duration exercise, however, suggests that eating before your workout does not significantly impact your performance. Also, for some individuals, eating before exercise can make them feel sluggish or nauseous.
Eating after:
Whether you eat before your workout or not, definitely be sure to eat after your workout. Eating after your workout is crucial as it helps your muscles recover and replenish their glycogen stores. Carbohydrates and protein are both important macronutrients to include in your post-workout meal. Since carbohydrates are your major source of fuel for the muscles, consuming carbohydrates post-exercise will replenish these stores. Equally, protein is an essential element to your post-workout meal as it helps build and repair your muscle tissues and enhance recovery.
Furthermore, studies suggest aiming to eat a high-quality protein source within the first 2 hours after your workout because it may stimulate your body to create the building blocks for new muscle tissue.
While studies show benefits for consuming meals, both before and after exercising, the most important takeaway is making sure you’re eating after. When it comes to your pre-workout meal, arguably, the most important factor is your personal preference. Experiment and figure out what works best for you and your body. Most active individuals can reach their goals and make progress whether they eat before their workout or not, however, post-workout nutrition is key.
How should I eat if I work out at night?
Tip 1: If you choose to eat before, most studies recommend that eating a meal primarily composed of carbohydrates is best. Whether you consume complex carbs or simple carbs depends on the type of exercise you're performing, as well as how long before your workout you’re choosing to eat. The Mayo Clinic states that larger meals should be consumed about 3 to 4 hours before exercising, and smaller meals/snacks should be consumed between 1 to 3 hours before exercising. In your larger meals try eating more complex carbohydrates since these are fiber-rich and slower-digesting foods. Some complex carbohydrate sources include whole wheat pasta, quinoa, sweet potato, millet, and wild rice. If you eat meat, pair your carbohydrate source with chicken, fish, turkey, or eggs for a high-quality source of protein. However, if you're vegetarian, quinoa can be a great option because it also serves as a complete protein that you can pair with grilled vegetables. You can adjust your portion sizes based on the timing of your meal and workout. If you opt for a smaller meal closer than an hour to your workout, you may want to try consuming simple carbohydrates since these are digested much faster and provide a quick, efficient energy source. Avoid high-fat, high-fiber foods as they can slow digestion and cause discomfort during your workout. Snack bars, rice cakes, and fruit, such as a banana or apple can serve as great simple-carbohydrate sources to give you quick energy to sustain you through the duration of your workout but not fill you up too much.
Tip 2: Try planning your meals depending on what time you normally work out in the evening. If you work out fairly early, you can simply eat dinner afterward. Although, if you prefer to work out later in the evening, you can have a lighter dinner before, and then eat a post-workout snack or shake after.
Tip 3: It’s not best to chow down on a massive meal right before bed, however, your body still needs food to replenish and recover from your workout. Aim to eat a small, protein-rich snack that will replenish your energy and help you feel full. Here are some healthy post-workout options that are great to consume before bed:
First, we have turkey as a great option for your post-workout meal as it is high in protein and tryptophan. Tryptophan is an amino acid that your body uses to produce melatonin and serotonin - both influence healthy sleep patterns. Furthermore, what makes turkey so great, is that it provides 8 grams of protein per ounce giving muscles what they need to recover.
Another sleep-friendly food that additionally helps with muscle recovery is yogurt. Yogurt, along with most other dairy products, is high in tryptophan. Top your yogurt with granola, nuts, or seeds to add fiber and healthy fats. Chia seeds and almonds are perfect on top of yogurt as these are rich sources of magnesium - a nutrient that also helps regulate sleep.
Quinoa is a complex carbohydrate that can help lower cortisol levels, a hormone involved in our body’s stress response, and give you a better night’s sleep. Quinoa is also a complete protein, containing all nine essential amino acids, which can help with muscle recovery while you sleep. Quinoa is also great because it’s a perfect option for gluten-free and vegetarian or vegan individuals.
Lastly, oats are an awesome post-workout snack to consume before bed, as it’s rich in melatonin which relaxes your body and helps you fall asleep. You can add almonds or chia seeds, as suggested before, or cut up a banana to top your oatmeal with an extra dose of tryptophan and magnesium!
What happens if you don't eat after a workout at night?
As mentioned before, proper post-workout nutrition is key when it comes to providing your body with the nutrients it needs to recover and improve athletic performance. If you fail to properly fuel after your workouts, it could affect your future workouts. For example, without proper post-workout fuel, it will take longer to feel recovered and you may experience muscle soreness or muscle loss. Likewise, after cardiovascular and endurance-based exercise, such as running or biking, your body is depleted of its glycogen stores, and without fully replacing them, you may be too fatigued to train at your best during the following session.
Takeaways: Should you work out before or after you eat at night?
Eating before your workout can help you have more energy throughout your workout, though, some may feel sluggish or nauseous if they eat before.
If you choose to eat before, make sure to give yourself enough time to fully digest your food before exercising.
Eating after your workout can help recover, replenish, and repair your muscles and glycogen stores.
If you do choose to eat after your workout, make sure you eat something high in protein and complex carbohydrates to receive maximum recovery benefits.
Experiment with both to see what works best for you and your body!
