Exactly What To Eat After A Workout At Night

Sometimes you just can’t drag yourself out of bed in the morning to hit the gym, and afternoon workouts for a lot of us aren’t an option. So sometimes a late-night gym session is the only option. But a nice empty gym and no one hogging the squat rack, sounds great right? Until you get home late and have no idea what to eat before you go to bed. 

When you’re tired it can be easy to give in to any convenient snack or quick bite, but to really get all the benefits of your workout you need to consider what you’re eating post-workout, even on a late night.


To begin, let’s straighten out some important facts. Firstly, your body needs protein to repair the microtears you’ve created by working your muscles. Secondly, you should restore your glycogen reserves – those are the carbohydrates stored within muscles. Research shows that refuelling within 4-6 hours of your workout is necessary, which means before bed.1 

That time following a workout is when your body needs you to take charge of your diet the most. You need to be giving your body everything it needs to start repairing and growing. Building muscle is about breaking it down with resistance training and then repairing it, and the food you eat after a workout does that re-building work. 

Don’t worry – we’ve got a few ideas of the best food to eat after a workout at night for you… 


1. Protein Shakes & Protein Bars 

Supplementing with protein shakes is the perfect way to get the protein your body needs within 30 minutes of a workout. The same goes for protein bars and snacks – they give you a healthy dose of protein and carbs immediately after exercise. 

Try our Layered bar or Crispy Layered Bar after your late-night workout for a protein-packed treat that’ll satisfy your sweet cravings – minus the guilt. 


2. Casein Protein

Casein protein, otherwise known as the bedtime protein, is the best kind of protein shake to have after a workout at night. It’s derived from milk and has a much slower absorption rate than whey protein, which means it can provide your muscles with a sustained supply of protein while you sleep. After you’ve had your fast-digesting whey or plant-based protein directly after your workout, drinking a casein shake just before sleep will aid muscle recovery and growth.

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3. Yogurt & Fruit

Natural and Greek yoghurt are full of probiotics – the friendly bacteria that help digestion, perfect for eating before bed. They’re also brimming with calcium and a source of protein. 

After a muscle-building workout, mix in a scoop of protein powder and fruit for muscle recovery and energy replenishment. It is one of the best things to eat after a workout before sleep because it’ll feed your sweet-tooth cravings in a healthy way, without spiking your blood glucose levels. 


4. Cottage Cheese

They say cheese gives you dreams when eaten close to bedtime, but cottage cheese is such a good source of protein and so filling. Plus, it’s super low in fat, which is great if you’re looking to cut. 


5. Hard-Boiled Eggs

Hard-boiled eggs are on our healthy gains shopping lists for nights and mornings. They’re so easy to prepare – just ten minutes to boil and you can take them in a container into work or the gym or have them waiting in the fridge for when you get home. 

They’re a great source of protein and healthy fats, plus, scientific research has recently shown that whole eggs fuel muscle-protein synthesis directly after a workout, more so than just egg whites. 


6. Hummus with Peppers

Still struggling to understand what food to eat after a workout at night? Served with extra-virgin olive oil, roasted chickpeas are a filling and delicious snack, plus, they’re full of the protein and carbohydrates that are essential post-workout. 

If you’re peckish after a workout at night, dipping chopped peppers into a luscious pot of hummus is the perfect moreish snack for replacing chips and crisps. 


7. Salmon & Salad

It doesn’t necessarily have to be fresh salmon if you can’t source or catch any late at night. The idea here is that you may want a light meal, rather than a snack, and fatty fish with its important omega fatty acids and protein is filling and delicious, especially when accompanied by leafy greens. And as this kind of Mediterranean dish is proven to help both physical and cognitive health, you’ll sleep easy having served yourself a plate. 

For more muscle building recipes for after a workout, check out this list. 


Take Home Message

Your body needs protein and carbohydrates for muscle development, no matter what time of day it is. Late-night snacking may be billed as a big no-no, but your health and sleep will depend on replenishing your glycogen stores and getting the right nutrition. Knowing what food to eat after a workout at night will keep you recovering right – peaking your performance in and out of the gym.

Enjoyed this article?


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Claire Muszalski

Claire Muszalski

Writer and expert

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.

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