What to eat after a workout at night to wake up rested and recovered? – 8 meals 

Are you not a morning bird and don’t want to get up in the morning and go for a run? If you prefer to run in the evening, then you should adjust your meal so that you can easily wake up rested and recovered in the morning. 

Yes, what you eat after an evening workout affects the quality of your sleep. Some people don’t eat any meal after their evening workout and go to bed moments later. However, everybody is different – one needs food after running, and the other does not. Are you one of those people who need to eat a meal after training? Are you wondering what to eat after a workout at night? If so, you’ve come to the right place, because in this article I’ll introduce you to 8 meals you can eat after your evening workout and wake up rested.

Why should you eat a meal after your evening workout?

As I mentioned, some people don’t eat anything after an evening workout. However, you should keep in mind that your body needs building blocks and energy to recover and recover. Therefore, even if you don’t have an appetite after your workout or simply follow the “no eating late at night” rule, it would be worth changing your habit. 

Which meals to choose from and which to avoid?  

For your body to regenerate for the next day, it is not enough to get sleep for 8 hours, but also you should eat a meal in the evening after training that:

• contains protein, 
• contains complex carbohydrates, 
• is easily digestible
• is rich in protein,

In addition, the meal should not be large. It is not dinner, but supper, after which (very likely after a short time) you will go to bed. As you know it is not recommended to go to bed with a full belly immediately after a meal. 

It is also worth mentioning that after an evening workout, you should avoid meals that contain:

• a large amount of fat, 
• a large amount of fiber.

Eating after training – when to eat? 

It is best to eat a meal immediately after returning from training. After exercise, a so-called “anabolic window” is created. This is the period during which you should eat a balanced meal. What’s more, the body makes the best use of the elements provided in the meal. It lasts about 2-3 hours. The main purpose is to replenish the micro and macronutrients that you lost during running. 

You can eat a meal as early as 15 minutes after finishing your workout. During this period, the metabolism accelerates, so the energy you provide with food is burned faster. 

Evening meals – why bet on complex carbohydrates 

You must remember that the meals you eat in the morning and the evening must be different. During the day, they should consist of simple carbohydrates and protein.

Why? In the morning you need energy for the whole day, even more so if you want to run at an early hour, a real “kick” of strength will come from simple carbohydrates. They will energize you for the rest of the day. 

When it comes to the evening it is better to bet on complex carbohydrates. They do not give as much energy and do not stimulate, so you will not have trouble falling asleep because of what you ate before. Not long after you’ve eaten, you’ll be able to go to bed and recover. This will be beneficial for muscle recovery after training and a hard day. 

Such a meal will digest peacefully through the night and in the morning you will be able to have a nutritious breakfast, feeling regenerated and ready for new challenges. 

What to eat after a workout at night? – eat this, avoid that 

I’ve already told you about what nutrients you should avoid when preparing a dish after an evening workout. However, what specific foods should be on your menu and which ones should you avoid? 

What to eat after an a late night workout: 

• vegetables, 
• white cheese, 
• whole-grain bread 
• rice pasta, 
• groats, 
• yogurt, 
• potatoes and sweet potatoes, 
• oatmeal,
• Braised, baked, and cooked poultry meat and fish.

What not to eat after an evening workout: 

• spicy foods, 
• fatty, fried meats, 
• sweets, 
• fast-food 
• mushrooms 

What to eat after a late night workout – 8 meals 

1. Yogurt with fruit and nuts 

Are you hungry after a workout, but don’t feel like cooking and preparing complicated dishes? If so, choose yogurt with fruit and nuts. 

The preparation is very simple, take yogurt (preferably sugar-free) and add a few of your favorite fruits and a few nuts such as walnuts. Yogurt contains minimal fat and carbohydrates. Fruits have only a few calories, and they give a delicious taste. This way the dish is not bland and you can enjoy this evening meal. 

It is best to choose berries (raspberries, strawberries, gooseberries, blueberries) – they have the least sugar. Avoid grapes and bananas – sugar and calorie bombs. Other fruits, such as apples, plums and peaches – eat in moderation.

2. Sandwiches with white cheese and vegetables 

Many people prefer to eat sandwiches for supper. In your case, choose whole-grain bread, which is an excellent source of complex carbohydrates. Spread the bread slices with delicious white cheese. Add vegetables such as tomato, radish, or cucumber. You can also add spices for more flavor. 

Alternatively, you can choose sandwiches with mozzarella and tomato, that can be sprinkled with tomato seasoning. This combination is delicious. It will satiate you, and you will wake up rested in the morning. 

You may be wondering why you should give up white bread in the evening. It consists of simple sugars, which stimulate and give you energy. If you want to get a good night’s sleep, reach for dark bread. 

3. Cottage cheese with vegetables 

Another very quick meal that will take you max 15 minutes. All you need to do is prepare cottage cheese and chopped vegetables. However, to make it easier to eat, cut the vegetables into strips, not cubes or slices. This will allow you to eat your dish more comfortably. Take a piece of cucumber or carrot and put it in the cottage cheese. A delicious dish is ready. 

It’s a good idea to eat cottage cheese after an evening workout because it contains essential amino acids that contribute to the rebuilding and creation of new cells. What’s more, it is low in calories and does not strain the digestive system (in reasonable quantities, of course 😉 ). 

4.Salmon with sweet potatoes 

This dish is sure to take some time to prepare, but you will feel satisfied while eating and after. 

Salmon is an ideal fish for supper. However, be sure not to fry it or use oil, as it is already fatty on its own. Wrap it in foil and put it in the oven or steam it. This solution is much healthier. Salmon is a source of omega-3 acids and such vitamins as A and D. 

As for sweet potatoes, their caloric content is not high. They contain a lot of complex carbohydrates. They are delicious and filling. Combine salmon and sweet potatoes and you have a wonderful dish. 

5. Pasta with chicken breast and steamed vegetables 

What to eat after a workout at night? Another delicious dish is rice with chicken breast and steamed vegetables. Of course, in this case instead of frying, you should boil or bake the chicken breast. Moreover, steamed vegetables will be a great addition. Add to it pasta and the dish for the evening after a workout is ready. 

Chicken is a good dose of B vitamins. What’s more, it contains a lot of complete and easily digestible protein. As for pasta, choose the whole-grain kind. This kind is more nutritionally valuable and has a lower glycemic index than wheat and egg pasta. After such a meal you will definitely feel full, but you will not provide your body with much energy, so you will easily fall asleep. 

6. What to eat after running at night – Omelet with vegetables 

Need a fit healthy dish after an evening workout that is simple and quick to prepare? Choose an omelet with vegetables. Crack an egg into the pan and add chopped vegetables. What kind you choose is up to you. 

The egg is a rich source of complete protein. An ideal dish for people who are on a diet. An omelet is an easily digestible dish. It is a source of vitamins A, D, and E. 

7. Hummus and vegetable sandwiches 

I have one more suggestion for you that includes brown bread. Yes, it’s sandwiched again, but this time with hummus and vegetables. You probably associate this ingredient only with people who don’t eat meat. However, it is worth consuming it from time to time, even if you prefer meat. 

Hummus contains complex carbohydrates, healthy fat, and protein. This means that it is an ideal option for an evening post-workout meal. 

8. What to eat after a workout at night? – Oatmeal with protein nutrient 

Suggestions of dishes for dinner after training must close the most famous oatmeal. Oatmeal is a hefty dose of complex carbohydrates. It’s best to make it with skim milk and add protein conditioner for faster recovery. 

You can add fruit, nuts, or even a small amount of peanut butter to your oatmeal. 

That’s all I’ve prepared for you today. Now you know what to eat after running at night. These dishes are sure to satisfy your hunger and, what’s more, allow you to fall asleep when you finally go to bed after a hard day. Finally, I’ll remind you again that eating a post-workout meal in the evening is very important. Moreover, you should avoid simple carbohydrates, fats, and fiber. Take care of your diet so that your running workouts will bring their results.