What to eat in the evening after exercise?

After a workout, you’re usually ravenous — and that’s completely understandable! But you don’t want to reach for just anything and undermine the benefits of your session. So it’s only natural to wonder what to eat in the evening after exercise: should you eat straight away, when is the right time, and what should you choose for a snack and then for dinner? Here’s everything you need to know, along with an evening recipe idea!

Is it necessary to eat right after exercise?

Eating after a workout is a common habit among many people who exercise. After exercise, you often feel hungry, and your muscles may be tired. It can therefore be useful to eat after a workout, depending on how hungry you are. Don’t forget to drink regularly before, during and after exercise to replace fluids lost through perspiration.

When should you eat after exercise?

It is recommended to eat within two hours of finishing your workout. Many people who exercise choose to do so between 30 and 45 minutes afterwards, as the body is then well placed to “rebuild”. Enzymes are often mentioned in this context:

• those involved in glucose metabolism and its conversion into glycogen (your energy store);
• those involved in protein synthesis required for muscle repair.

Which foods should you prioritise after exercise?

1- Right after your session

If your workout takes place well before your next meal, it’s important to plan a snack. But be mindful — don’t grab just anything simply because you’re hungry! Skip the chocolate bars and sugary drinks, and opt instead for a snack that is both satisfying and nutritionally worthwhile:

• the banana is a classic post-workout fruit: it contains starch, a complex carbohydrate, and is easy to pop in your bag;
• dried fruit (a mix of nuts and seeds with apricots, figs or raisins) provides natural sugars, healthy fats and minerals;
• some protein-based products may also be suitable, particularly high-protein bars or shakes, provided they contain enough readily digestible protein, such as whey, pea or rice protein, and are low in fast-release sugars;
• oats also make a good snack, as they provide plant-based protein, carbohydrates and vitamins;
• when it comes to drinks, highly mineralised water remains the best option, although coconut water and homemade infused waters are also possible choices. Tea and coffee, on the other hand, contain caffeine and are not the most suitable drinks straight after exercise.

2- At dinner, after an active day

Dinner is often said to be the lightest meal of the day. That’s partly true — but if you’ve had an intense day that included a workout, it’s important that this meal provides the nutrients your body needs to recover properly. Certain foods are particularly valuable here:

• fish are a good option, especially oily fish such as salmon, sardines, mackerel and trout, as they contain omega-3 fatty acids that can form part of a balanced diet;
• low-GI complex carbohydrates, such as brown rice, quinoa and wholegrain bulgur wheat, fit easily into a varied diet;
• sweet potato is also a good choice, as it is rich in carbohydrates as well as antioxidant vitamins;
• legumes are well worth including, particularly chickpeas, lentils and beans, as they contain starch and plant-based proteins;
• finally, vegetables are a must, thanks to their fibre and micronutrients, including vitamins A and C and minerals.

3- If your workout takes place just before dinner

Do you exercise at the end of the day? In that case, there’s no need to add a snack: dinner can serve as your post-workout meal. Eat it whenever suits you, depending on your hunger and your schedule. To put together your plate, combine a source of protein, such as fish or legumes, with complex carbohydrates, such as brown rice, quinoa or sweet potato, and a generous portion of vegetables. When it comes to drinks, keep hydrating with water.

A post-workout evening recipe idea

Here is a perfect recipe to prepare and enjoy in the evening after a workout: Asian-style salmon.

For two servings, you will need:

• 2 salmon fillets
• 125 g brown rice
• 1 tsp chopped ginger
• 1 small onion, chopped
• 1 tsp chopped garlic
• Coconut milk
• A little sesame oil and soy sauce
• 1 lime
• Chopped coriander
• A mix of shredded red cabbage and grated carrots

The method is straightforward:

• rinse the brown rice and cook it in a large pot of water for the recommended time;
• heat a little oil in a pan and cook the salmon for 2 minutes on each side, then set aside;
• in the same pan, sauté the ginger, garlic and onion until golden;
• pour in the coconut milk, bring to a gentle simmer and add the salmon back in;
• cover and cook on a low heat for 10–12 minutes;
• meanwhile, make a simple dressing with the lime juice, a little soy sauce and a drizzle of sesame oil;
• on each plate, place a portion of brown rice, top with a salmon fillet and a little sauce, then add the slaw;
• dress the slaw with the homemade vinaigrette and finish with a sprinkle of chopped coriander.

Frequently asked questions

What should you eat after exercising in the evening?

Dinner can serve as your post-workout meal: follow the guidance in the “If your workout takes place just before dinner” section. The Asian-style salmon recipe suggested above is a good example.

When should you eat after exercise?

It’s recommended that you eat within two hours of finishing your workout. Adapt the timing to your hunger and your schedule: on your plate, you can combine a source of carbohydrates with a source of protein.

What snack should you choose straight after a workout?

If your workout takes place some time before your next meal, choose a banana, a handful of dried fruit and nuts or seeds, some oats, or a low-sugar protein bar or shake. Avoid chocolate bars and sugary drinks.

What should you drink after exercise?

Highly mineralised water remains the best option. Coconut water or homemade infused water can also work. Tea and coffee, which contain caffeine, are less suitable straight after exercise.

Related articles

• Which fruit to eat in the evening? Ideas for dinner
• 7 foods to favour in the evening
• Low-calorie breakfasts: 7 simple ideas to try

Useful categories: Slimming Nutrition, Fitness.

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