When you exercise, you burn calories. The harder you work out, the more calories you burn. This can lead to increased hunger. The last thing you want to do is undermine your exercise efforts. Therefore, it is very important to know what to eat after a workout. But what if you work out at night? Should you still eat?

Should You Eat after Workout at Night?

Yes, studies have shown that eating within the first two hours of working out is vital to your workout efforts. This even applies to evening exercise. Your body uses up its supply of glycogens when your workout, which are key to body muscle recovery. When you eat, you replenish what you have burned. 

Eating late is frowned upon when it comes to dieting, but denying your hunger can do even worse damage. There are plenty of healthy options that can make your workout results even better and more effective.

If you plan on making changes to your exercise routine or modifying your diet, consult your doctor. You may have existing health conditions or allergies which you may have to take into account.

What to Eat after Workout at Night

Part of working out is the recovery of your muscles, especially if you are weight training. If you are not eating right, your body cannot properly repair itself. There are several options that are healthy and light so your evening is not plagued by an overly full tummy.

1. Protein Shake

A protein shake is a great alternative to a meal when eating in the evening after working out. There are several simple recipes which are easy to prepare. Try combining in a blender 2 cups of water, 2 scoopfuls of protein whey powder and one half of a sliced banana.  Mix until combined into a shake. After you drink it all, drink a small glass of water so you get enough hydration.

2. Eggs

Your body needs protein after a workout. Eggs are full of it, without the added calories. One egg is only 70 calories, yet has over 6 grams of protein. It is also vitamin D rich. Eat your eggs cooked, allowing your body to get the full benefit.

3. Quinoa

Another thing your body craves and needs after working out is carbs. Quinoa is a great source for it, with the added benefits of other vitamins, fiber and protein content.

4. Orange Juice

Consider drinking orange juice as part of what to eat after workout at night. Besides being full of vitamin C, it is high in potassium like sports drinks. You can also substitute orange juice for the water in your protein shake.

5. Bananas

Bananas are another good source for the carbs you need after exercising. Consider fast-acting, eating this fruit helps your body repair its muscles. Bananas are also potassium-rich, which helps your body restore lost hydration.

6. Kiwi

Kiwi is another fruit with high potassium and vitamin C content, as well as antioxidants. Very few people know the skin has a lot of nutrients, too. Research has found that eating kiwis may help relieve sore muscles.

7. Lean Meat

In terms of what to eat after workout at night, good options are lean meats such as chicken or turkey breasts. They have a lot of protein without the fat and are iron-rich. Iron assists with the flow of oxygen throughout your body, so it can give you an energy boost post-workout. You can also get iron from legumes, dark leafy vegetables, lentils, and whole grains.

8. Fish

Eating fish post-workout is another great option for protein. Try sticking to fish containing omega-3 fatty acids such as tuna and salmon. It has been shown that omega-3 can help with inflammation and promote a healthy heart.

9. Whole Grains

Refined grains have been found to increase blood pressure, raise blood sugar levels and promote belly fat. Opt for whole grains as they contain more fiber and beneficial nutrients than their processed counterparts.

10. Others

When it comes to what to eat after workout at night, besides those food mentioned above, you can also try:

• Whole-Grain Pita and Hummus: Hummus is made from chickpeas, so it is full of carbs and protein. It is very easy to make and a great option for vegetarians. Dip whole-grain pita bread into it to add carb induced energy.
• Dried Fruit and Nuts: If you are in a hurry, a half of cup of dried fruit and nuts can give you over 30 grams of protein. Soy nuts are especially good for carb and protein quick fixes.
• Pineapple: Bromelian, an anti-inflammatory agent naturally found in pineapples, is known for helping with swelling, sprains and bruises. Its high vitamin C content is an added benefit.
• Milk: Some studies suggest dairy products can help with weight loss due to its calcium content. If you are trying to loss or maintain weight, consider using it as a supplement for the water in your protein shake.
• Green tea: Caffeine boosts your metabolism, which can help you burn calories. Green tea is a great way to get the amount you need, just remember moderation is key. This refreshing beverage is also a good source of antioxidants which assist with post-workout recovery.