Evening workouts are a great way to end your day, burn off some steam, and stay fit. If you’re someone who prefers to hit the gym or go for a run after work, you’re not alone.

According to the National Sporting Goods Association, over 60% of people who exercise regularly do so in the evening times.

However, what you eat after your evening workout can impact how much you benefit from your exercise. Here are some tips on what you should and shouldn’t eat to maximize your training session and get better results.

1. Stay hydrated

Hydration is crucial throughout the day, especially post-workout. Make sure to drink plenty of fluids to replenish what you lost through sweat. Water is a great option, but you can also opt for a sports drink to help replace electrolytes.

Just make sure to keep an eye on the sugar content.

2. Get protein in your diet

Protein is essential to help your muscles repair and grow. A 2016 study found that consuming protein within 30 minutes to one hour of completing the workout can help your muscles recover better than taking protein later.

Try a protein shake, Greek yogurt, boiled eggs, or a protein bar to get a quick recovery boost.

3. Include carbohydrates in your meal

Carbohydrates are the energy source that drives your workout; without them, your performance will suffer. It is recommended to consume carbs within 30 minutes to two hours after your workout to help refuel your body and restore your glycogen levels.

Choose complex carbs such as brown rice, oatmeal, whole grain pasta, or sweet potato.

4. Fruits and vegetables are a must

Fruits and vegetables are packed with nutrients that are beneficial to your body. They contain antioxidants that help improve your immune system and help you recover faster.

Eat fresh berries, bananas, citrus fruits, carrots, cucumber, or any other fruits and vegetables of your choice to get all the vital nutrients in your body.

5. Avoid salty and processed foods

Avoid consuming salty and processed foods post-workout. Your body will have to work extra hard to digest these foods and will delay the muscle recovery process. Salt can also make you dehydrated by causing water retention in your body.

Try to limit your intake of anything that comes in a package and replace it with fresh and nutrient-rich foods.

6. Do not drink alcohol

Drinking alcohol after a workout is not a good idea. It can dehydrate your body, cause muscle soreness, and contribute to the development of conditions such as gout that can affect your joints.

7. Consider supplements

Consult with your healthcare professional and consider getting additional supplements. These can help ensure that your body gets all the right nutrients and maximize muscle and bone growth.

Vitamins, fish oils, collagen, and prebiotics are some supplements that can be taken post-workout.

Conclusion

What you eat after your evening workout is essential and can affect how your body recovers and grows. Remember, a healthy diet coupled with exercise is the key to living a healthy and happy life.

Incorporate the tips outlined above and fuel your body with the right nutrients to optimize your workout results.