Post Workout Meals Are Important, but It’s Equally Important to Know What to Eat After a Late Night Workout

First, congratulations on not skipping your exercise and finding time to do exercise late at night, which is only sometimes the case. Similarly, if you know what to eat after a late night workout, then you can save yourself from binge eating by which you can gain weight and eventually move forward with your workout goal.

Whether you workout in the morning or late at night, post-workout meals are essential. Hence, if you’re looking for what to eat after a workout, especially after working out late at night, then you’re at the right place. Here, we’re going to discuss in detail about what to eat after a workout at night.

what to eat after a late night workout

Know What to Eat After a Late Night Workout & Refuel Yourself – A Quick List of 15 Foods

Selecting foods can be a game changer for recovering the muscle breakdown that occurs during a workout. Whether you workout late at night or in the morning, if you follow a healthy diet plan and especially eat according to your body’s needs before and after the workout, you’ll get results.

Nonetheless, let’s get into detail and find out what to eat after a workout at night.

1) Hummus

Hummus is a dip made from chickpeas that provides 8 grams of protein and 15 grams of carbohydrates per half cup.

Rich in protein and fiber, hummus aids in muscle recovery and digestion after a workout. Similarly, it also provides essential nutrients and keeps you feeling full.

Opting for traditional hummus or versions made from black beans, lentils, or white beans and paired with sliced bell peppers, cucumbers, carrots, grape tomatoes, whole-grain crackers, or your favorite seasonal veggies makes it best for a balanced snack that you can eat after a workout at night.

2) Salmon & Vegetable Salad

For a balanced meal after a workout, it’s essential to have protein, carbs, and healthy fats, and along with fiber, it’ll do wonders. Salmon with vegetable salad does the exact thing. Salmon is rich in omega-3 fatty acids & high in protein, and vegetable salad provides you with carbohydrates with fibers, which is best for muscle recovery.

3) Roasted Chickpeas

High in fiber and protein, chickpeas are good for muscle recovery. In addition, it helps in digestion and provides the energy that you need after a workout without spiking your blood sugar levels. Hence, for those wondering what to eat after a late night workout, chickpeas roasted with salt and olive oil are best to go with.

4) Egg Salad

Egg salad is a light and healthful option after a late night workout. Each egg contains 6 grams of protein and essential minerals such as vitamin D and leucine. Leucine is necessary for muscle protein synthesis.

Egg salad, made from hard-boiled eggs, is high in protein and contains the amino acids required for muscle repair and growth. It’s adaptable and may be served with whole-grain bread or crackers, providing carbohydrates for long-lasting energy after your workout.

5) Nuts or Seeds

A quarter cup or half a cup of nuts or seeds makes an excellent post-workout snack. Nuts & seeds are high in protein, iron, and calcium and can improve digestion and reduce inflammation.

Consider using almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds. Another alternative is to combine a few tablespoons of nut or seed butter with celery.

Similarly, it has healthy fats and vitamins, which aid in muscle restoration, inflammation reduction, and overall recovery during overnight exercise. Almonds, walnuts, and pumpkin seeds are other popular alternatives.

6) Chicken

After a late-night workout, refuel with chicken, a lean protein with no carbs. About 3 ounces of chicken breast offers 23 grams of protein, essential for muscle repair. Go for baked, grilled, or roasted chicken—cook it with the skin on it or remove the skin for a healthier option. You can add cooled chicken to a salad or lettuce wrap or serve warm chicken over rice. A 4-ounce serving provides 20 grams of protein, helping you feel full, support muscle growth, and aid weight loss. Chicken is an excellent choice for people wondering what to eat after a late night workout.

7) Greek Yogurt

Greek yogurt is high in protein & probiotics, which aid with muscle rehabilitation, digestion, and blood sugar stabilization during exercise. To avoid negative effects on blood sugar levels, choose Greek yogurt with few added sugars. Add granola or fruit to make it a more nutritious dinner.

It contains up to 16g of protein per serving and vital nutrients such as calcium, potassium, and vitamin D. Whether you prefer low-fat, fat-free, regular, or Greek yogurt, adding fresh fruit or granola can improve the flavor and texture.

8) Peanut Butter

Peanut butter packs nearly 4g of protein per tablespoon and boasts healthy fats, such as monounsaturated fats, which can boost levels of good HDL cholesterol.

Rich in protein, healthy fats, and fiber, peanut butter offers sustained energy and supports muscle recovery after exercise. It also aids in stabilizing blood sugar levels and promotes a feeling of fullness.

Enjoy one to two tablespoons of peanut butter with apple slices or celery for a nutritious snack. Alternatively, you can even pair it with crackers for a tasty treat.

9) Fruits

After a workout at night, try adding fruits like bananas, apples, berries, and oranges to your post-workout meal. These fruits are high in vitamins, minerals, and natural sugars, providing a fast burst of energy to promote muscle recovery and replace glycogen levels.

To speed up your recovery, combine these fruits with Greek yogurt or nut butter for an extra boost of protein and healthy fats. Such a combination not only promotes muscle regeneration but also aids in energy maintenance as you wind down from your workout.

10) Cottage Cheese

Cottage cheese has low carbs and is rich in protein. It’s the best source for blood sugar regulation, muscle repair, and post-workout meals. Hence, it makes it a perfect alternative for people looking for a nutritious and balanced meal to add to their diet, especially after exercise.

11) Protein Bars or Protein Shakes

Whether you’re wondering what to eat after a late night workout or simply looking for a post-workout or even pre-workout meal, protein bars or protein shakes will never be the wrong choice. They’re a convenient snack that is complete with protein, low in sugar, and has a complete amino acid profile, which is required for muscle repair and growth. Similarly, choosing good protein powders or protein bars that contain few added sweeteners even helps to keep blood sugar levels constant.

12) Casein Protein

Casein Protein is a slow-digestion dietary supplement that consists of protein found in milk that’s responsible for giving white color to milk, and it’s also found in yogurt and cheese. Similarly, it takes more time to digest than whey protein. And it’s even recommended to consume it at night before going to bed. Hence, those thinking about what to eat after a workout at night, for them it’s one of the best post-workout meals, especially those who’re doing late night workouts and, after that, going to bed.

13) Quinoa

Quinoa is a complete protein source that provides all nine essential amino acids, making it the best post-workout meal after a late-night training session. It supports muscle repair and glycogen replenishment without spiking blood sugar levels.

14) Turkey

For those who train at night for them, a lean source of protein like turkey is one of the best post-workout meal options. It helps in muscle repair & growth, promotes satiety, and helps regulate blood sugar levels as well.

15) Oatmeal

Oats are considered one of the best options for post-workout meals. They’re a good source of carbohydrates, which help people recover from intense exercise. In addition, they contain fiber and protein that help keep you full after the workout.

Similarly, for those wondering what to eat after a late night workout, for them we would say, try it; you won’t regret it. Oats gives many health benefits and even helps you sleep better. For example, feel relaxed as it contains melatonin, which is a sleep hormone. It’s high in fiber, which helps in digestion as well.

Avoids Food That Causes Heartburn

Alright, we hope you’ve got an answer to your question and know what to eat after a workout at night. Now, let’s find out what foods you should avoid to prevent heartburn after eating your meals.

  • Tomato sauce
  • Processed snacks
  • Fried food
  • Cheese
  • Chocolate
  • Carbonated beverages
  • Fast food
  • Pizza

Wrapping Up

Knowing what to eat after a late night workout is crucial for muscle development, energy replenishment, and recovery. Despite the common perception that late-night snacking is unhealthy, your body needs to restore its glycogen stores and receive the proper nutrition to perform well and recover efficiently. Also, opting for a combination of protein and carbohydrates post-exercise can help you achieve these goals.

Working out at night can reduce stress and improve sleep, and choosing the right foods afterward can enhance these benefits. Similarly, ideal post-workout snacks include nuts, seeds, egg salad, hummus with veggies, or other protein-rich options. These foods mentioned in this piece of article not only help refill energy but also help in muscle repair without causing discomfort or acid reflux.

Remember, what you eat after a workout is just as important as the workout itself for reaching your fitness goals.


Here below are some of the answers to commonly asked questions.

How Long After a Late-Night Workout Is Too Late to Eat?

You should restore your glycogen reserves (carbohydrates stored within muscles). Similarly, it’s recommended to have your post-workout meal within the 4-to-6-hour time frame.

Is It Alright to Workout at 10 PM?

Exercising consistently at any time of day should be on your list. Similarly, maintain good sleep and hygiene. However, avoid vigorous physical activity late in the evening.

In other words, if you’re having time constraints like odd job hours, you can definitely go for it. However, it’s best to workout when your body is fresh and energetic.

Is It Alright to Sleep Immediately After Workout?

If you’ve done a brisk walk or light workout, it’s okay to go to bed after the workout. However, if you’ve done a rigorous workout session, it’s recommended that you keep a gap of at least one hour, which you can easily manage, like having your post-workout meal and getting fresh and ready to sleep.

Will I Gain Weight if I Sleep Right After Workout?

No, you’ll not gain weight if you sleep after a workout.

Satinder Chowdhry Avatar

Satinder Chowdhry