{"id":540767,"date":"2024-04-17T08:47:01","date_gmt":"2024-04-17T06:47:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=540767"},"modified":"2024-04-17T08:47:01","modified_gmt":"2024-04-17T06:47:01","slug":"10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/","title":{"rendered":"Food After an Evening Workout: What (Not) to Eat Before Bedtime?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Why_eat_after_working_out\" title=\"Why eat after working out?\">Why eat after working out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Can_you_eat_after_an_evening_workout\" title=\"Can you eat after an evening workout?\">Can you eat after an evening workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Benefits_of_an_evening_post-workout_meal\" title=\"Benefits of an evening post-workout meal\">Benefits of an evening post-workout meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#What_should_be_included_and_avoided_in_your_evening_post-workout_meal\" title=\"What should be included and avoided in your evening post-workout meal?\">What should be included and avoided in your evening post-workout meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Diet_post_an_evening_workout_for_weight_loss\" title=\"Diet post an evening workout for weight loss\">Diet post an evening workout for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#A_meal_post_an_evening_workout_for_muscle_gain\" title=\"A meal post an evening workout for muscle gain\">A meal post an evening workout for muscle gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#How_to_plan_the_timing_of_an_evening_post-workout_meal\" title=\"How to plan the timing of an evening post-workout meal?\">How to plan the timing of an evening post-workout meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Tips_for_meals_after_an_evening_workout\" title=\"Tips for meals after an evening workout\">Tips for meals after an evening workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#What_foods_are_not_suitable_after_an_evening_workout\" title=\"What foods are not suitable after an evening workout?\">What foods are not suitable after an evening workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#Which_supplements_are_suitable_after_an_evening_workout\" title=\"Which supplements are suitable after an evening workout?\">Which supplements are suitable after an evening workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you workout regularly in the evening? In that case, you are probably also in a dilemma whether it&#8217;s a good idea to eat after your workout or whether you&#8217;d rather stick it out until breakfast. You may have thoughts like &#8220;I&#8217;m going to gain weight from this&#8221;, &#8220;it&#8217;ll get stored in my fat&#8221; or &#8220;it&#8217;s long past 6 o&#8217;clock, I can&#8217;t eat anymore&#8221; while looking at your late dinner. In that case, this article is specifically for you. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A meal after a workout, also known as a <strong>post-workout meal,<\/strong> is still a hot topic. You know it&#8217;s important for <strong>recovery<\/strong> and <strong>muscle growth<\/strong>. It also plays an important role in whether you will be successful on your way to your dream physique. Both in <strong>building muscle<\/strong> and <strong>losing weight<\/strong>. However, evening workouts spoil this ideal a little bit, because they go against the idea that you shouldn&#8217;t eat in the evening anymore. So what&#8217;s the story? Can you eat without regrets even after an evening workout?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will find tips for these post-workout meals prior to bedtime:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#open-sandwich\" style=\"border-radius:0px\">Open sandwich<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bread-with-a-spread\" style=\"border-radius:0px\">Bread with a spread<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eggs\" style=\"border-radius:0px\">Eggs<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-meal-with-meat\" style=\"border-radius:0px\">Complex meal with meat<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-meal-with-fish\" style=\"border-radius:0px\">Complex meal with fish<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-meal-with-a-meat-substitute\" style=\"border-radius:0px\">Complex meal with a meat substitute<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#porridge\" style=\"border-radius:0px\">Porridge<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sweet-foods\" style=\"border-radius:0px\">Sweet foods<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#quark-yoghurt-cottage\" style=\"border-radius:0px\">Quark, yoghurt and cottage<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-snacks\" style=\"border-radius:0px\">Protein snacks<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_eat_after_working_out\"><\/span>Why eat after working out?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you look forward to a tasty meal waiting for you at home after a strenuous workout? No wonder, because after a hard workout you get really hungry. But don&#8217;t forget that a post-workout meal isn&#8217;t just a post-workout treat for you after you&#8217;ve given it your all. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>First of all, it will help your body <strong>regenerate<\/strong> efficiently, <strong>gain new strength<\/strong> and <strong>prepare for your next peak performance<\/strong> in the best possible condition. During workouts, various changes occur in the body, for example, <strong>gradual depletion of energy reserves<\/strong> or <strong>damage to muscle tissues.<\/strong> Consequently, your body needs the right nutrition to <strong>repair the muscles<\/strong> damaged by exercising. It also requires the replenishment of <strong>glycogen stores,<\/strong> i.e. the reserves of carbohydrates that are stored in the muscles and provide them with energy during sporting activity. Therefore, it is necessary to take in nutrients in the post-workout meal to help focus on these processes.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In today&#8217;s article we will be focusing on nutrition after an evening workout. However, if you are generally interested in how to put together a post-workout meal, feel free to read our articles <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat After Training? The Best Meals and Supplements for Bodybuilders or Endurance Athletes.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg\" alt=\"Why eat after working out?\" class=\"wp-image-538259\" title=\"Why eat after working out?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_you_eat_after_an_evening_workout\"><\/span>Can you eat after an evening workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may still come across the recommendation that it is ideal to <strong>skip dinner,<\/strong> because it makes you fat and food eaten after 6 pm is automatically stored as fat. In reality, however, body fat is only gained in one and only one case, and that is when you are in a <strong>calorie surplus.<\/strong> If the total daily energy intake is higher than energy expenditure for a long period of time, the body stores this surplus as fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, as long as your <strong>daily calorie intake does not exceed your calorie expenditure,<\/strong> you can have a meal at 10 pm without worrying about gaining weight. Therefore, if you come back from a workout late, you don&#8217;t have to worry about hunger, and this is also true for weight loss. But you still think it&#8217;s safer to stick it out until the morning? In that case, remember that if you want to get results, a quality post-workout meal is a must, and for evening workouts this <strong>doubly applies. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is followed by night, i.e. a <strong>long period of fasting,<\/strong> during which you should not leave your tired muscles without a supply of quality nutrients. However, as we have already said, if you eat, your body will use them preferably to regenerate muscles damaged by the workout and to replenish depleted glycogen. An evening post-workout meal definitely has its place of honour in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"56392,63664,60667,28621,81421,54652,28876,3885,48031,28683,5012,28689,67708,404,6939,28324\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_an_evening_post-workout_meal\"><\/span>Benefits of an evening post-workout meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Promotes muscle recovery and maintenance<\/h3>\n\n\n\n<p>Any properly structured post-workout meal with an good dose of <strong>protein<\/strong> can help <strong>stop muscle breakdown<\/strong> after a hard workout. Muscles are made up of muscle proteins, which are damaged after exercise and break down <strong>(catabolism).<\/strong> By consuming protein from a post-workout meal, you&#8217;re trying to stimulate the body&#8217;s <strong>anabolic processes,<\/strong> i.e. those in which muscle mass is in turn <strong>created<\/strong> and <strong>renewed.<\/strong> A sufficient dose of protein in a post-workout meal thus helps to<strong> regenerate<\/strong> and <strong>rebuild<\/strong> muscles damaged by working out.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Increases muscle protein synthesis and muscle growth<\/h3>\n\n\n\n<p>Thanks to a post-workout meal rich in protein, you can not only maintain muscle mass, but also <strong>build it.<\/strong> This way, you provide your body with the <strong>building material<\/strong> for the formation of new muscles. Although the body works to grow them throughout the day and draws on your total daily protein intake, the post-workout portion is especially important.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Today&#8217;s recommendations suggest that for the best support of muscle growth, you should consume protein within <strong>2 hours of your workout.<\/strong> The evening post-workout meal is such an important part of the journey to the physique you&#8217;ve been working so hard to achieve. If you skip it, you&#8217;ll go through the night and easily go more than ten hours without eating, which certainly won&#8217;t benefit your workout-exhausted muscles.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg\" alt=\"The effect of post-workout food on muscle growth\" class=\"wp-image-538275\" title=\"The effect of post-workout food on muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Restores glycogen reserves<\/h3>\n\n\n\n<p>The body uses stored carbohydrates in the form of <strong>muscle glycogen<\/strong> to replenish energy during a workout. However, after a workout, especially an intense and demanding one, these stores are depleted, so it&#8217;s time to <strong>replenish<\/strong> them. That&#8217;s why you need a post-workout meal with a sufficient dose of carbohydrates. These will help to rebuild glycogen stores and prepare your muscles for the next workout, especially when you have a workout first thing in the morning after waking up.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_be_included_and_avoided_in_your_evening_post-workout_meal\"><\/span>What should be included and avoided in your evening post-workout meal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The main goal of a post-workout meal is to provide the body with all the necessary <strong>macro-<\/strong> and <strong>micronutrients<\/strong> in the<strong> right amounts<\/strong> and <strong>proportions<\/strong> so that it can recover after a workout. Of course, this applies to post-workout nutrition at any time of the day, but the one in the evening has its own specifics.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You have to think especially about the fact that it is a meal<strong> just before bedtime.<\/strong> And since sleep is just as important for health and recovery as is diet, you certainly don&#8217;t want to <strong>disrupt it.<\/strong> This could be caused, for example, by digesting a large and heavy meal. That&#8217;s why it&#8217;s important to make your meal<strong> lighter<\/strong> after a late workout, and if your body requires it, <strong>smaller.<\/strong> You&#8217;ll recognise that having a big burger with roasted potatoes before bed is not the best idea in the same way that having a hearty spicy Asian delight, for example, is not the best idea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, make sure that your post-workout serving matches the <strong>intensity of your workout.<\/strong> There&#8217;s a difference between an intense hour-long workout, in which one personal best after another is set, and a relaxing yoga class.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A complex post-workout meal, even an evening one, should contain <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protein<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>carbohydrates<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fats<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fibre<\/strong><\/a>, as well as plenty of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamins<\/strong><\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerals<\/strong><\/a>. First and foremost, we <strong>emphasise getting sufficient protein.<\/strong> Other nutrients are also certainly important to include, but their amount is more flexible. It may depend more on the total daily intake of these substances or on how efficient your digestive system is in the evening and at night. In doing so, don&#8217;t forget to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drink<\/a>&nbsp;to replenish the fluids lost during your workout through perspiration.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1124x749.jpg\" alt=\"What should a post-workout meal contain? \" class=\"wp-image-538291\" title=\"What should a post-workout meal contain? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Protein<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> play a role in the repair and regeneration of muscles damaged by the workout. They are also the material for the growth and development of new muscle mass.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> current recommendations suggest that you should consume <strong>20 &#8211; 40 g of protein<\/strong> in your post-workout meal to best support muscle protein synthesis (MPS). However, your total daily protein intake is particularly important. This should be in the range of <strong>1.4 &#8211; 2 g\/kg body weight<\/strong> for athletes and active people. The exact values depend on the intensity of your physical activity and lifestyle. In the case of weight loss or maximising muscle growth, the appropriate dose may be even higher, up to 2.4 g\/kg BW.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable post-workout protein sources<\/h4>\n\n\n\n<p>After a workout, you should reach for a quality protein with a high biological value. Which are they?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean meat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, plant-based meat alternatives (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, robi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>), dairy products, eggs, protein in the form of supplements &#8211; &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whey protein<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> plant-based protein<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">casein<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Unsuitable post-workout protein sources<\/h4>\n\n\n\n<p>In particular, avoid protein foods with a <strong>high fat content.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>fatty meats, fatty cured meats<\/strong> (salami, sausages), <strong>offal<\/strong> or, for example, <strong>fried meats. <\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg\" alt=\"What protein sources are suitable after an evening workout?\" class=\"wp-image-538307\" title=\"What protein sources are suitable after an evening workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Fats<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> serves essentially as a <strong>source of energy<\/strong> for the body.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> fat is an important component of a complex meal, but you <strong>shouldn&#8217;t overdo<\/strong> it in a post-workout meal. It is digested more <strong>slowly<\/strong> than protein and carbohydrates and can <strong>slow down absorption.<\/strong> However, after a workout, you want to replenish these nutrients as quickly as possible. The optimal amount of fat in a post-workout meal is therefore in the range of <strong>10 &#8211; 20 g.<\/strong> At the same time, fat in the diet should make up 30% of the total daily energy intake. This represents 300 kcal, or about 67 g of fat, for a reference intake of 2000 kcal.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable sources of fat after working out<\/h4>\n\n\n\n<p>In particular, add <strong>plant sources of fat<\/strong> to your meals that contain healthy monounsaturated and polyunsaturated fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>These include for example <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetable oils<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts, seeds<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butters<\/a>&nbsp;or <strong>avocados. <\/strong><\/li>\n\n\n\n<li>All <strong>animal foods<\/strong> (meat, dairy products, eggs, etc.) naturally contain fat. This fat is also okay and has a place in your diet.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Unsuitable sources of fat after a workout<\/h4>\n\n\n\n<p>After an evening workout, you should ideally avoid foods with excessive amounts of fat. These include the following.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fatty meats and cold cuts, fried foods or heavier dishes with sauces, desserts, sweets and confectionery <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg\" alt=\"What are some suitable sources of fat after an evening workout?\" class=\"wp-image-538323\" title=\"What are some suitable sources of fat after an evening workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Carbohydrates<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> they are important for replenishing depleted glycogen stores and serve as an energy source for the body.&nbsp;<sup>[8]<\/sup><\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> the recommendations for post-workout carbohydrate intake apply mainly to professional athletes, who systematically replenish carbohydrate stores gradually, even several hours after training. However, there is no specific recommendation for <strong>recreational athletes.<\/strong> However, it can be said from available sources that an intake of <strong>0.5-1.2 g\/kg BW<\/strong> may be optimal. The specific amount depends on the intensity of the workout or your goals.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable carbohydrate sources after working out<\/h4>\n\n\n\n<p>After an evening workout, it&#8217;s ideal to treat your body to <strong>complex carbohydrates<\/strong> that are digested and absorbed into the blood <strong>slowly<\/strong> and <strong>gradually.<\/strong> As a result, they help keep you feeling fuller for longer, plus they <strong>don&#8217;t cause a spike in blood sugar levels<\/strong>. What can you choose from?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>potatoes, sweet potatoes, rice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">buckwheat<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta<\/a>, including <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wholemeal-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">couscous<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wholemeal-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bulgur<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridge<\/a>, bread, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wheat-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Unsuitable carbohydrate sources after working out<\/h4>\n\n\n\n<p>Ideally, avoid sugary foods and foods full of especially <strong>simple sugars.<\/strong> Not only are these meals and foods often poor in protein, but they are also digested quickly and can spike blood sugar levels. In the evening, on the other hand, it is more beneficial for your digestive system to process food more slowly so that you are able to maintain a stable glycaemia throughout the night.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Omit <strong>sweets, desserts,<\/strong> sweet <strong>pastries,<\/strong> sweet foods such as pancakes with Nutella, etc.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png\" alt=\"What are suitable carb sources after an evening workout?\" class=\"wp-image-538339\" title=\"What are suitable carb sources after an evening workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Diet_post_an_evening_workout_for_weight_loss\"><\/span>Diet post an evening workout for weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we&#8217;ve already said, you don&#8217;t have to worry about being hungry in the evening even if you&#8217;re trying to lose weight. On the contrary, your body will thank you for your evening post-workout meal. Not only can it help you <strong>recover better<\/strong> and gather <strong>strength for your next personal best during your<\/strong> <strong>workout,<\/strong> but it also prevents you from <strong>losing muscle.<\/strong> During weight loss, when you are in a calorie deficit, the body is more prone to<strong> catabolism of muscle proteins and<\/strong> <strong>loss of muscle mass.<\/strong> However, this is something you should try to avoid at all costs. A quality post-workout meal rich in protein is invaluable in this endeavour.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What&#8217;s more, when you eat in the evening, there&#8217;s less chance of a ravenous hunger attack the next day that makes you want to clean out the fridge. In short, a full evening meal will help induce better <strong>satiety<\/strong> and <strong>hunger control.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you want to reap these benefits from post-workout meals while shedding kilos, you obviously need to <strong>maintain<\/strong> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calorie deficit<\/strong><\/a>. Thus, the amount of calories at dinner must fit into your total daily energy intake, which you must take in for weight loss. In that case, you won&#8217;t even mind enjoying a generous serving of carbohydrates after the magical hour of six in the evening, when many people have already cut out carbohydrates. On the contrary, your body will be delighted to have the opportunity to rebuild glycogen stores.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in a more detailed description of what to do to lose weight successfully, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>The Simple Basics of Weight Loss: You&#8217;ll Be Surprised What&#8217;s Really Important.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png\" alt=\"What to eat after an evening workout for weight loss?\" class=\"wp-image-538355\" title=\"What to eat after an evening workout for weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_meal_post_an_evening_workout_for_muscle_gain\"><\/span>A meal post an evening workout for muscle gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to build muscle, you should do your best to promote <strong>proteosynthesis,<\/strong> or the <strong>production of muscle protein,<\/strong> as much as possible. Conversely, it is also important to avoid <strong>muscle burning,<\/strong> i.e. <strong>catabolism.<\/strong> Of course, in order to form new muscle mass, the body needs to be in a <strong>calorie surplus,<\/strong> i.e. taking in more energy than it puts out.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A post-workout meal will effectively replenish both the energy and protein you need. However, current scientific sources tell us that it&#8217;s not so important to pander to the anabolic window and throw in some protein right after your workout. First and foremost, it&#8217;s essential to <strong>get sufficient protein throughout the day.<\/strong> As for a post-workout meal, it&#8217;s ideal to have it <strong>3-4 hours<\/strong> after your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pre-workout meal<\/strong><\/a><strong>. <\/strong>This roughly corresponds to the recommendation we mentioned earlier today that the post-workout meal should be eaten within <strong>2 hours of a workout.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to know more about how to build muscle effectively, don&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What to Eat and How to Workout to Finally Gain Muscle?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp\" alt=\"What to eat after an evening workout when gaining muscle?\" class=\"wp-image-538371\" title=\"What to eat after an evening workout when gaining muscle?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_plan_the_timing_of_an_evening_post-workout_meal\"><\/span>How to plan the timing of an evening post-workout meal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The timing of your meal after an evening workout should ideally be guided by two factors &#8211; the <strong>workout itself<\/strong> and <strong>sleep.<\/strong> After all, you need to get some food in you to <strong>nourish your body after a hard<\/strong> <strong>workout.<\/strong> On the other hand, however, dinner time should also be governed by the time of evening it is. In fact, eating just before going to bed can interfere with your <strong>quality of sleep.<\/strong> How to get out of this?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have your post-workout meal ideally <strong>within about two hours after your workout.<\/strong><\/li>\n\n\n\n<li>You can either eat on the <strong>way home from the gym<\/strong> or in <strong>peace when you get home. <\/strong><\/li>\n\n\n\n<li>How quickly you should eat your meal depends on <strong>when you go to bed. <\/strong><\/li>\n\n\n\n<li>Recommendations suggest that ideally you should eat your last meal <strong>two hours before bedtime.<\/strong> However, it also depends on how you tolerate food at this time. So it may be perfectly fine to have a lighter snack even an <strong>hour before bedtime. <\/strong><\/li>\n\n\n\n<li>If you have the luxury of time, treat yourself to a full dinner no more than the aforementioned two hours before you go to bed.<\/li>\n\n\n\n<li>If you&#8217;re pressed for time, eat straight after your workout or have a smaller, protein-rich meal an hour before bedtime.<\/li>\n\n\n\n<li>In any case, keep in mind that it is important to eat after a workout and not go to bed with a rumbling stomach.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_for_meals_after_an_evening_workout\"><\/span>Tips for meals after an evening workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preparing a post-workout meal doesn&#8217;t have to be rocket science. You can indulge in both <strong>simple<\/strong> and <strong>more elaborate dishes,<\/strong> and it&#8217;s up to you whether you enjoy some <strong>sweet<\/strong> or <strong>savoury goodness.<\/strong> However, always ensure that your meal is tailored to your total daily energy intake and contains all the important nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re pressed for time after an evening workout, it can help to prepare your post-workout meal <strong>ahead of time,<\/strong> for example, as part of your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>meal prep<\/strong><\/a>&nbsp;for the next few days. It can also help to stock up on<strong> simple snacks<\/strong> that don&#8217;t take a lot of time to prepare, yet still effectively serve their purpose.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"open-sandwich\">1. Open sandwich<\/h3>\n\n\n\n<p>Bread, ideally <strong>wholegrain,<\/strong> is a great source of <strong>complex carbohydrates<\/strong> and <strong>fibre.<\/strong> You can go for wholemeal bread, rolls, baguettes or even toast to make a tasty sandwich.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Be inspired:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rye bread with <strong>fresh cheese spread,<\/strong> slices of <strong>ham<\/strong> and <strong>hard cheese<\/strong> with 30% fat, a portion of tomatoes or other vegetables<\/li>\n\n\n\n<li>wholegrain toast with <strong>butter,<\/strong> slices of <strong>smoked<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a> and pieces of <strong>hard-boiled egg,<\/strong> red pepper or other vegetables<\/li>\n\n\n\n<li>baguette with <strong>ricotta<\/strong> and slices of <strong>smoked salmon<\/strong>, radishes or a serving of other vegetables<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bread-with-a-spread\">2. Bread with a spread<\/h3>\n\n\n\n<p>Tired of eating ham and cheese sandwiches all the time? Then tasty spreads are perfect for you. There are no limits to your imagination, since you can use <strong>vegetables,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>fish, eggs<\/strong> or <strong>tofu<\/strong> in them. When you include spreads in your diet, dinner sandwiches don&#8217;t have to be boring anymore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tofu-spread-with-sun-dried-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vegan tofu and sun-dried tomato spread<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpeas-and-beans-spread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chickpea and bean legume spread&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tuna spread with egg&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-dip-with-quark-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beetroot and cottage cheese spread<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png\" alt=\"What spread should you eat after a workout?\" class=\"wp-image-538387\" title=\"What spread should you eat after a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"eggs\">3. Eggs several ways<\/h3>\n\n\n\n<p>Eggs can easily be called a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>superfood<\/strong><\/a><strong>.<\/strong>&nbsp;They are rich in <strong>protein, healthy fats, vitamins, minerals<\/strong> and many other<strong> bioactive substances.<\/strong> Therefore, you will definitely do well to include them in your diet on a regular basis. You don&#8217;t just have to stick to hard-boiled eggs. You can have an <strong>omelette<\/strong> one day, <strong>scrambled eggs<\/strong> the next. However, you can also prepare the less traditional <strong>egg in a glass<\/strong> or <strong>eggs Benedict.<\/strong> If you like to experiment, you can use them to make the aforementioned spreads, muffins, quiches or other interesting dishes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegetable-egg-stew\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vegetable stew with egg<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-eggs-scramble\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Scrambled eggs with spinach<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-omelette-stuffed-with-mushrooms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spinach omelette filled with mushrooms<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-three-egg-recipes-for-breakfast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Breakfast eggs three different ways<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-meat\">4. Complex meal with meat<\/h3>\n\n\n\n<p>Meat is a great source of protein. Choose lower-fat varieties such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chicken<\/strong><\/a><strong>,<\/strong>&nbsp;turkey, rabbit or <strong>lean beef.<\/strong> You can add a variety of side dishes such as <strong>potatoes<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>rice<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>quinoa<\/strong><\/a> or your favourite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wholemeal-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>couscous<\/strong><\/a><strong>.<\/strong> Feel free to jazz up the meat with a tasty marinade or light sauce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pesto-chicken-couscous\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chicken with pesto and couscous<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-teriyaki-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chicken Teriyaki<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-stuffed-chicken-breast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chicken pocket with spinach filling<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-asian-chicken-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Asian-style chicken with quinoa<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png\" alt=\"Complex meal with meat post a workout\" class=\"wp-image-538403\" title=\"Complex meal with meat post a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-fish\">5. Complex meal with fish<\/h3>\n\n\n\n<p>Fish is a great source of protein, which is often missing from many of our diets. If you treat yourself to <strong>seafood,<\/strong> it will also provide you with <strong>healthy fats,<\/strong> including <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omega-3 fatty acids<\/strong><\/a><strong>. <\/strong>Cod or tuna steak with potatoes is also a great<strong> di<\/strong><span style=\"font-size: 1rem;\"><strong>et food,<\/strong> which you will appreciate not only when losing weight. Fish should ideally be on the menu <strong>twice a week.<\/strong> When you don&#8217;t have time for any lengthy cooking, just take a packet of frozen vegetables, add canned tuna, yoghurt dressing, a piece of bread and a balanced meal is ready to go.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-salmon-with-honey-mustard-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Baked salmon with honey-mustard marinade<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fish-and-chips\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fish and chips<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pistachio-crusted-salmon-with-salad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Salmon with pistachio crust and salad<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-a-meat-substitute\">6. Complex meal with a plant-based meat alternative<\/h3>\n\n\n\n<p>If you occasionally like to swap meat for a <strong>plant-based alternative<\/strong> or are <strong>vegan,<\/strong> you certainly don&#8217;t have to rely on just plain tofu. You can also include <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>, <strong>seitan, soya cubes<\/strong> or <strong>robi<\/strong> in your diet. All of these can be simply prepared with a <strong>side dish,<\/strong> but they are also delicious in a variety of pasta sauces or as a quick filling for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/wrap-en\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">wrap<\/a>&nbsp;or tortilla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spaghetti-with-tempeh-and-tomato-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spaghetti with tempeh and tomato sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-seitan-noodles-with-broccoli-in-asian-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Seitan with broccoli in Asian sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tortilla-wrap-with-tofu-and-honey-mustard-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tortilla wrap with tofu and honey-mustard sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Soba noodles with tofu and vegetables<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png\" alt=\"Complex meal with tofu post a workout\" class=\"wp-image-538419\" title=\"Complex meal with tofu post a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"porridge\">7. Porridge<\/h3>\n\n\n\n<p>Porridge of all kinds certainly doesn&#8217;t just belong on the breakfast menu. You can also enjoy sweet <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a> porridge or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-buckwheat-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">buckwheat porridge<\/a>&nbsp;for dinner. After all, <strong>oatmeal<\/strong> or <strong>instant porridge,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>,&nbsp;<strong>fruit<\/strong>,<strong>&nbsp;nuts<\/strong> or <strong>seeds<\/strong> make up a complex meal packed with beneficial nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if a sweet dinner does not suit you, a savoury porridge is also an option. Have you tried it? Simply mix <strong>grated cheese, mozzarella or cottage cheese<\/strong> into the cooked porridge. It&#8217;s just as convenient to add an <strong>egg sunny side up, a hard-boiled egg<\/strong> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">canned tuna<\/a>. The choice of ingredients is up to you. Finally, just season the dish with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/seasonings\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spices<\/a>&nbsp;of your preference, add <strong>vegetables<\/strong> and you&#8217;re done.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-oatmeal-with-poached-egg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Savoury oat porridge with lost egg<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-cook-gingerbread-oatmeal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">No-cook gingerbread oatmeal porridge<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-porridge-with-apples-poppy-seeds-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Quinoa porridge with apple, poppy seeds and cinnamon<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-post-workout-high-protein-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Quick post-workout porridge with a good serving of protein<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg\" alt=\"Porridge post a workout\" class=\"wp-image-538435\" title=\"Porridge post a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sweet-foods\">8. A sweet dinner<\/h3>\n\n\n\n<p>Sweet lovers can indulge in a sweet dinner without any problem even after an evening workout. Do you also have a craving for delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/crepes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pancakes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjacks<\/a>&nbsp;or <strong>dumplings?<\/strong> Even such a sweet meal can be complex and nutritionally balanced. You will do one better if you improve it with, for example, wholegrain <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flour<\/a>&nbsp;and add fruit or <strong>nuts.<\/strong> If you use <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almond-flour-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almond<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-coconut-flour-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">coconut<\/a> flour, for example, they are suitable for a gluten-free diet. Don&#8217;t forget a source of protein in the form of <strong>cottage cheese, Greek yoghurt or skyr.<\/strong> <strong>Protein powder<\/strong> is a great addition to the batter. However, to avoid a sugar bomb, keep sugar intake to a minimum or replace it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sweeteners<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-crepes-with-quark-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Baked pancakes with quark<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/banana-pancakes-made-from-only-2-ingredients\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Three-ingredient banana pancakes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-unleavened-poppy-seed-buns\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Unleavened biscuits with poppy seeds<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spelt-pancakes-with-fruit-and-peanut-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spelt pancakes with fruit and peanut butter<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png\" alt=\"A sweet dinner post a workout\" class=\"wp-image-538451\" title=\"A sweet dinner post a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quark-yoghurt-cottage\">9. Quark, yoghurt or cottage<\/h3>\n\n\n\n<p>Need something <strong>quick<\/strong> and <strong>easy to eat?<\/strong> Then <strong>quark, skyr, cottage cheese<\/strong> or <strong>white yoghurt<\/strong> can save the day. Ideally, choose <strong>Greek,<\/strong> which has a higher protein content. When you supplement these dairy products with a source of complex carbohydrates (cereal, crispbread, etc.) and vegetables or fruit, you&#8217;re good to go. They&#8217;re perfect for a light, protein-rich meal that won&#8217;t weigh down your stomach before bed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-snacks\">10. Healthy snacks for in the evening<\/h3>\n\n\n\n<p>A hunger crisis has arrived and you don&#8217;t have time to prepare even the quickest meal? Even then, all is not lost. You can always reach for ready-made snacks to stash in the pantry just in case. This isn&#8217;t an option that&#8217;s ideal to choose every day, but as a lifesaver, it will suffice. In these cases, you can reach for the following snacks.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein bar<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-cookies\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein cookie<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein flapjack<\/a> or for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-meat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dried meat<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg\" alt=\"Healthy snacks suitable after an evening workout\" class=\"wp-image-538467\" title=\"Healthy snacks suitable after an evening workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_foods_are_not_suitable_after_an_evening_workout\"><\/span>What foods are not suitable after an evening workout? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After an evening workout, you should particularly avoid <strong>nutritionally unbalanced meals,<\/strong> which are typically high in <strong>sugar<\/strong> and <strong>fat.<\/strong> On the contrary, they are often<strong> poor in protein.<\/strong> What is an example of this?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>confectionery, cakes<\/li>\n\n\n\n<li>classic recipes for sweet dishes such as flapjacks or pancakes with jam or Nutella, which are full of sugar and often lack protein<\/li>\n\n\n\n<li>dishes heavy in sauce<\/li>\n\n\n\n<li>fatty meat<\/li>\n\n\n\n<li>fried dishes<\/li>\n\n\n\n<li>pizza<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_supplements_are_suitable_after_an_evening_workout\"><\/span>Which supplements are suitable after an evening workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey protein<\/strong><\/a> is a source of high quality and well-absorbed protein.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Plant-based proteins<\/strong><\/a> are a great source of protein for vegans and those who prefer a plant-based diet.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/night-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Overnight proteins<\/strong><\/a> also contain casein, which is digested more slowly and releases amino acids into the body gradually. This supplies the muscles with building material for almost the entire sleep period.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a><strong> or <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>EAA<\/strong><\/a> contain free amino acids that can be used immediately by the muscles.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gainer<\/strong><\/a> also contains carbohydrates and other nutrients, making it a supplement with a comprehensive nutritional profile. You&#8217;d do well to choose complex products such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FueGain<\/a>, which are not just a source of energy, but are a balanced all-in-one blend.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatine<\/strong><\/a> can help with recovery and with improving strength and speed performance.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading this article, you will know that you can reward yourself for your next workout with a tasty and nutritious dinner. After all, post-workout food is an important part of progress, both in <strong>losing weight<\/strong> and <strong>building muscle.<\/strong> It is important for the <strong>recovery of muscles<\/strong> damaged by working out, and their overall regeneration, and it also plays an important role in the growth of muscle mass. Of course, in order to fulfil these roles, your diet should not lack sufficient <strong>protein.<\/strong> Next, add <strong>complex carbohydrates, fibre,<\/strong> some healthy fats and adjust the serving to the time of your going to sleep. Bon appetit!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you learn anything new or find this article useful? We would be happy if you would share it with your friends and colleagues.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever faced the dilemma whether to eat after an evening workout or go to bed with an empty stomach and eat in the morning? In today&#8217;s article, we&#8217;ll guide you on how to properly prepare a post-workout meal before bed and what foods to avoid. <\/p>\n","protected":false},"author":156,"featured_media":538211,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7181,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-540767","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-muscle-mass-growth","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Food After an Evening Workout: What (Not) to Eat Before Bedtime? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What to eat after an evening workout? Can you eat before bed? Learn what a high protein post-workout meal looks like and how to time it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-what-to-eat-after-training-when-you-exercise-before-bedtime\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Food After an Evening Workout: What (Not) to Eat Before Bedtime? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What to eat after an evening workout? Can you eat before bed? 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