What to eat after a late night workout? You’ve just finished an intense workout session but don’t want anything that will undo all your hard work. Without reaching for a calorie-laden snack, what can you eat that will hit the spot and provide your body with the nutrients it needs?
Luckily, we’re here to help! In this article, we’ll explore 7 nutrient-packed and tasty food options for an after-workout night snack. Whether you head straight home from the gym or work late into the night, these delicious bites are sure to nourish your body while satisfying your taste buds!
Read on to find the ideal post-workout snack for you.
Should You Workout Before Bedtime?
For those of us who are short on time and want to exercise late in the evening, the question of whether it’s good to work out before bedtime often comes up. The answer is yes! Working out before bedtime can improve your quality of sleep and have other positive effects like faster muscle protein synthesis and quick muscle recovery.
Resistance training will increase your heart rate and internal body temperature, which can help you feel more energized afterwards. A study published by the US National Library of Medicine found that people who exercised for about 35 minutes before going to sleep experienced just as good a night’s rest compared to those who didn’t exercise before bedtime.
In addition, there are benefits to exercising before bed that extend outside of better sleep. Exercise helps release endorphins that may make us feel happier and prevent depression or other mental health issues. Additionally, exercising regularly can help strengthen our bones and muscles, leading to improved overall physical health.
What to Eat After a Workout at Night — 7 Tasty Options
Now that you’ve got the timing of your evening workout down, let’s move on to what you can have for a post-workout snack. It can be tempting to reach for high-calorie snacks filled with unhealthy ingredients, so make sure you steer clear of those post-workout snacks.
Instead, try some of these nutrient-packed and delicious options!
Greek Yogurt With Fruit
Greek yogurt with fruit is a great post-workout snack for those working out at night. This nutritious and tasty bite is packed with protein, carbohydrates, and healthy fats. The combination of yogurt and fresh fruit will provide your body with the nutrients it needs to help it recover from intense exercise sessions.
For those who don’t have access to fresh fruit, Greek yogurt comes in plenty of flavors that come pre-mixed with dried fruits, nuts, and other ingredients that are just as good for you as natural ones.
Plus, these delicious options are more cost-effective and convenient than buying multiple ingredients separately. If you’d like to add more crunch to your snack, a few granola clusters can easily do the trick!
Tip: Try mixing 400ml of milk with a sachet of whey protein. This will help with post-workout digestion.
Whole Grain Toast With Avocado
Another healthy and tasty snack option after a workout is toasted whole-grain bread with avocado. This snack provides a great mix of complex carbohydrates, dietary fiber, and healthy fats, which can help your body recover from a workout.
Avocado is one of the healthiest and most nutritious fruits, and it’s full of monounsaturated fats that are essential for our body’s cells to function properly. Whole grains, on the other hand, provide a good source of complex carbohydrates that are slowly digested by our body and help keep us feeling full for longer.
What makes the combination of whole grain toast with avocado even more beneficial is that they’re low in sugar but still high in flavor; this makes them a great way to satisfy your cravings without having to resort to unhealthy snacks filled with excess sugar or unhealthy fats. Plus, you can easily make this delicious bite at home in just a few minutes!
Peanut Butter and Banana Sandwich
Want a post-workout snack that will satisfy your hunger and provide plenty of energy? Look no further than a peanut butter and banana sandwich! This classic combination is packed with protein, fiber, and healthy fats — all vital nutrients that can help you recover from an intense exercise session.
Peanut butter is an excellent source of plant-based protein and healthy fats that can help support muscle growth and repair. Bananas are also rich in essential vitamins and minerals such as vitamin B6, potassium, magnesium, and iron. Plus, they’re low in calories but still provide plenty of energy to keep you going throughout the day.
Not only is this snack delicious, but it’s also incredibly easy to make; all you need is some whole grain bread, peanut butter (preferably natural or homemade), one banana, and a hot pan! Simply spread the peanut butter on one side of the bread, slice the banana and place it on top, then toast in a hot pan until golden brown. Enjoy!
If you’re not much of a chef, don’t worry! You can still enjoy a delicious and nutritious snack after your workout with energy balls.
These tasty bites are made with healthy ingredients such as nuts, seeds, coconut flakes, dried fruits, oats, and honey. Plus, they’re incredibly easy to make at home — simply mix all the ingredients together in a bowl until you get a firm dough that you can roll into small balls.
Energy balls are an excellent source of protein and slow-burning carbohydrates, which can help replenish your energy stores after exercise. Not to mention that they’re packed with healthy fats and essential vitamins and minerals that will help your body recover from workouts more effectively.
And for those looking for something sweet after their workout – energy balls come in a variety of flavors and can be enjoyed as a healthy alternative to sugary snacks.
Those looking for a quick and easy post-workout snack should look no further than trail mix. This tasty combination of nuts, dried fruits, seeds, and cereal is an excellent source of dietary fiber, healthy fats, protein, and essential vitamins and minerals that can help your body recover from strenuous workouts.
Trail mix also makes for an incredibly convenient snack — simply grab a handful or two after your workout session, and you’re good to go! Plus, it’s highly customizable, so you can pack in as many nutritious ingredients as you like. And if you’re looking for something sweet after a tough workout – feel free to add dark chocolate chips or coconut flakes to the mix.
Quinoa is a fantastic source of plant-based protein, amino acids and dietary fiber that can help keep you feeling full for longer. Plus, it’s incredibly easy to make and can be enjoyed in a variety of ways.
One great way to enjoy quinoa after your workout session is by turning it into a delicious and nutritious bowl. Simply cook up some quinoa on the stove or using a rice cooker, then top with whatever you like — fresh vegetables, nuts, seeds, legumes, avocado slices, etc. The possibilities are endless!
Not only will this post-workout meal provide your body with essential proteins, fibers, vitamins, and minerals, but it’s also incredibly tasty and satisfying – making it the perfect way to refuel after exercise.
Hummus with Peppers
Nothing beats a simple but delicious hummus with fresh vegetables when it comes to post-workout snacks.
Hummus is packed with healthy plant-based proteins and dietary fibers that can help repair your muscles after an intense exercise session. Plus, it’s incredibly easy to make at home – simply blend cooked chickpeas, tahini (sesame seed paste), olive oil, garlic, lemon juice, and sea salt in a food processor until creamy.
Pair the homemade hummus with some freshly cut peppers for a nutritious snack full of vitamins, minerals, and antioxidants. Not to mention that they’re super tasty too! Enjoy your hummus with carrot or celery sticks, or use them as a dip for whole-grain crackers — the possibilities are endless.
The Importance of Eating After a Workout
Many people simply hit the bed after a night workout, thinking that the job is done. However, this couldn’t be further from the truth – and here’s why:
Your body needs fuel to repair muscles, replenish energy stores, and rebuild tissue after exercise. If you don’t provide it with enough nutrients in the form of a post-workout snack or meal, your body won’t be able to perform at its best.
Meal timing also plays an important role in recovery and performance. Eating a healthy snack shortly after exercise helps restore energy levels, reduces muscle soreness, and replenishes lost electrolytes faster than if you were to eat a meal hours later.
So, don’t forget to fuel your body with the right nutrients after each workout session – whether it’s morning or night. Your body will thank you for it!
When it comes to post-workout meals, the choices are endless. From yogurt and fruits to trail mix and quinoa bowls – you can choose whichever snack suits your taste buds and dietary preferences.
Just remember that whatever snack you decide on should be tasty as well as nutritionally balanced – providing your body with essential proteins, dietary fibers, vitamins, and minerals to help you recover from the workout session.