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Fitness Nutrition: What should I eat at night?

If you just finished an intense workout at 6:30 pm and want to be in bed by 10 pm, the best dinner option to fuel your body and help you get ready for bed is something that is protein-rich, yet light. Protein is essential for helping repair and rebuild muscle tissue that has been broken down during your workout, while light foods will help you digest your dinner faster and get you to sleep quicker.


If you’re looking for a dinner that is both nutritious and satisfying, one great option is to make a stir-fry. You can start by sautéing some lean protein like chicken, tofu, or shrimp in a pan with a bit of oil and your favorite vegetables. Add in some cooked brown rice and a soy-based sauce (or a sauce of your choice) to the pan and stir everything together. The combination of protein and complex carbohydrates from the brown rice will help replenish your energy stores and provide you with the nutrients you need to recover from your workout.


If you’re looking for something more substantial, consider making a lean turkey burger. Start by forming some lean turkey mince into patties and cooking them in a pan. Serve them on whole-grain buns with a side of roasted sweet potatoes and a green salad. The lean turkey provides a great source of protein, while the sweet potatoes will give you some complex carbohydrates to replenish your energy stores. The green salad will provide you with some essential vitamins and minerals.


If you’re looking for a lighter dinner, consider making a quinoa bowl. Start by cooking some quinoa in boiling water and then adding in your favorite vegetables, such as peppers, onions, and mushrooms. Add some cubed tofu, chickpeas, or lentils to the quinoa for a boost of protein. Top the bowl with a dollop of hummus and some nuts or seeds for added crunch. The combination of protein and complex carbohydrates in this dish will help you replenish your energy stores and provide you with the nutrients you need to recover from your workout.



No matter what type of dinner you choose, just make sure it is something that is protein-rich, light, and nourishing. Eating a nutritious dinner after a workout will help you get the rest you need and be ready for the next day.

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