What to eat after evening training is a real question for the clients who come to our Samford gym straight from work. They finish at 7 or 7.30pm, get home at 8, and the choice is a late dinner, a bowl of cereal or nothing. A late dinner is the right answer. It just needs to be quick.
Why you should still eat
Skipping dinner because it feels late is one of the most common mistakes we see. You have just trained, and your body still needs protein and fuel to recover and be ready for tomorrow. A sensible meal after an evening session is far better than going to bed with nothing.
What to eat after evening training: the plate
- Protein, 25 to 40 grams. Chicken, fish, eggs, mince, tofu, Greek yoghurt.
- Carbohydrate sized to the session. More after a long run or hard class, less after a short strength session.
- Some vegetables. Frozen is fine at 8pm.
- A glass of water, more if you finished soaked in sweat.
Six late dinners, ready in 15 minutes
| Dinner | How |
|---|---|
| Egg fried rice | Microwave rice, frozen peas and corn, three eggs, soy sauce |
| Salmon and potato | Pan-fried salmon, microwaved baby potatoes, bagged salad |
| Chicken wrap | Roast chicken from the shop, wholemeal wrap, avocado, salad |
| Leftover bolognese | From the freezer, on pasta or toast |
| Omelette and toast | Three eggs, spinach, cheese, two slices of toast |
| Tuna pasta | Pasta, tinned tuna, cherry tomatoes, olive oil, frozen spinach |
Prep earlier in the day
The easiest late dinner is the one already cooked. Spend ten minutes in the morning or on Sunday: cook a pot of rice, roast a tray of vegetables, or put a slow cooker on before work. Then dinner is just heating and plating.
Eat before the session too
Most evening training problems start at lunch. If you eat at noon and train at 6pm with nothing in between, you start flat and finish starving. A snack at 3 or 4pm, such as toast with honey, a banana and yoghurt, or a muesli bar, fixes it. Our pre workout snack guide has more ideas.
Lighter if bed is soon
If you are going to bed within an hour, keep the meal a bit smaller and lean on protein: an omelette, Greek yoghurt with fruit, or a glass of milk with toast. You can eat a bigger breakfast to make up for it.
Common mistakes
- Grazing instead of a meal. Chips and biscuits at 9pm add up but do little for recovery.
- Takeaway every time. Fine sometimes, but a prepped meal is faster than the drive.
- Forgetting fluid. Our electrolyte drinks guide explains when water is enough.
Where powders fit
Food covers almost everything. Some clients still keep a powder in the cupboard for convenience, such as a protein powder for nights when cooking does not happen, or a fibre powder stirred into a morning drink. If you are comparing fibre powders, this plain guide to gut health supplements lists the grams of fibre and the cost of each serve.
Common questions
Is it bad to eat late after training?
No. A sensible dinner after an evening session is better than skipping it.
Is a protein shake enough for dinner?
Occasionally. Most nights, a real meal with carbohydrate and vegetables does more.
What if I am not hungry after training?
Start with something you can drink, such as milk or a smoothie, then have a small meal.
Should older adults eat more protein at dinner?
Older adults do well with 25 to 40 grams at each meal, dinner included.
When to get it checked
If you are always flat in evening sessions or slow to recover for the next day, book in with an exercise physiologist. We look at the whole week, training and food, and adjust both.