Question:

I was wondering what are the best foods to eat before and after a workout. Also, is it bad if you work out late at night consistently (10 PM- Midnight)?

-Jesus S.

Answer:

Working out late at night is not a bad way to get your exercise if you get adequate restful sleep. Optimal eating before and after a workout is all relative to the timing, quantity and quality of the rest of your meals. After a complete meal one might not feel ready to work out for 2-3 hours, after the food has mostly emptied the stomach. If one hasn’t eaten in over 4 hours, a quick snack before working out is needed for best performance. Let’s suppose a couple of scenarios to answer your first question…

10 pm evening workout, after 7 pm dinner:

Letting your dinner settle before exercise is important not only for gut comfort, but also to allow the nutrients to fully get to your muscles. A pre-workout snack is not needed. If you feel a little depleted, perhaps an energy sports drink will perk you up. After your workout you don’t need much before bed, but enough to encourage muscle repletion and growth. Consider one of these options:

Bowl of hearty soup

1 cup mixed cottage cheese & fruit

Handful of baked pita chips + hummus to dip

1-2 hard boiled eggs + a soft pretzel

Read our previous answer to eating for late night exercise by clicking here.

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.