If you are used to training in the evening just before bed , you may have two questions you need to worry about. The first is, whether exercising before bed is harmful. The second question is, what can you eat when you exercise in the evening? We will answer both of them in this article .
Exercise before bed – yes or no?
Training in in the evening the heart rate as well as the inner body temperature can increase. This can cause insomnia as hormones like cortisol and adrenaline are stimulated in your body. In the past, bedtime was considered harmful and was generally not recommended. But the new study says the opposite. Research has confirmed that people who exercise 35 minutes before bed sleep as well as they would on days when they didn’t exercise in the evening. [16]
The key to a good night’s sleep is regularity . This has been endorsed by the National Sleep Foundation , which found that 83% of people who exercise regularly, no matter when, sleep better have than people who do not play sports. [17] It follows that each of us is unique and must therefore be adapted to the needs of your body. If you have trouble sleeping, we recommend exercising at least 3 hours before bed . If you prefer to train late , that’s fine and can bring you many benefits.
Afternoon and evening training is the best time to build strength. Your body temperature rises from 4:00 p.m. to 6:00 p.m. to the highest values. The study confirmed that muscle strength also increases as body temperature rises. Another study found that physical activity testosterone production is highest in the late afternoon and evening .
What can you eat after an evening workout?
First and foremost, we must stress that eating after exercise is is really important and you shouldn’t avoid it even if you exercise in the evening. To understand how proper diet can help you improve the effects of exercise, it is important to first understand what happens to the body after you stop doing physical activity . strong>. During training, the muscles use up glycogen reserves as an energy source. This leads to a breakdown in muscle glycogen. At the same time, some of the proteins in muscles that need to be regenerated are broken down and damaged during exercise.
This is why the body has to replenish its glycogen reserves and repair and build muscle proteins after training. Adding the right nutrients helps the body to regenerate faster and more efficiently . The meal after training should therefore consist of proteins, healthy fats and carbohydrates .
All of these macronutrients , proteins, carbohydrates and fats are involved in regeneration after training . Proteins promote regeneration and muscle building . When you get enough protein, your body gets the amino acids it needs to repair broken proteins and build new muscle . Protein powder, eggs, Greek yogurt, cottage cheese, salmon, chicken breast, protein bars or tuna can serve as a source of protein.
The amount of carbohydrates depends on what kind of sport you do. Endurance sports, for example, consume more glycogen from the body than weight training. If you’re a runner, cyclist, or swimmer, you need more carbohydrates than a bodybuilder. However, it is important to add carbohydrates to your body in addition to proteins, as this combination is best suited for rapid glycogen synthesis . [13] [14] We recommend sweet potatoes, quinoa, fruit, rice, oatmeal, whole wheat pasta and dark green leafy vegetables as a suitable source of carbohydrates.
Healthy fats are avocados, nuts and seeds, nut butters or a mixture of nuts and dried fruits. You don’t need to worry as studies have confirmed that Fats after training have no negative influence on glycogen formation or muscle growth. On the contrary, they promote muscle regeneration and immunity.
Remember, food is fuel for your body . So once and for all, eliminate the idea that eating before bed will make you gain fat. If you eat healthily and don’t pour ice over it at night, you can eat without reproach before bed. So what can you eat before you go to bed.
10 tips on what to eat after exercise, when You exercise before bed
If you know you’ll be going to sleep in an hour after your workout , you shouldn’t Choose a large portion of food as you normally do after your daytime workout. This can lead to gas or stomach discomfort while sleeping. Instead, prepare a quick, easily digestible snack with protein, healthy fat, and carbohydrates. They will support the hard work you did in the gym and make your results more effective . [3] [4] Let yourself be inspired by the following food combinations and you don’t have to stand ten minutes in front of the fridge to choose.
1. Banana with Peanut Butter
Try to eat a banana with a tablespoon or two of peanut butter. Make sure, however, that you are consuming 100% peanut butter or peanut butter with protein and no sweet nut spreads with simple carbohydrates. Use peanut butter to make your bodyAdd healthy fats and essential proteins . Banana is an excellent source of carbohydrates and minerals such as potassium and magnesium, which you excreted in the form of sweat during exercise.
2. Baked batatas with egg
It will take a while to bake the batatas (sweet potatoes) , but it’s worth it. Batatas and eggs are the perfect combination if you are looking for a high organic snack . This value determines how many grams of its protein your body can produce from a supplemented food.
Eggs are generally considered to be an excellent source of protein , even if they are eaten at night. You can prepare them in many different ways , e.g. B. dropped eggs, fried eggs or scrambled eggs.
3. Greek yogurt with forest fruits
Greek yogurt has a high protein content with a minimum of fat and Forest fruits such as raspberries, strawberries or blueberries, whether frozen or fresh, contain only a few calories and carbohydrates, but a lot of antioxidants . If you’re hungry after your workout, try this combination .
4. Cottage cheese with vegetables
White cottage cheese contains many proteins, but also leucine . This amino acid promotes protein synthesis after training. Cottage cheese can be served with chopped carrot or cucumber and the before bedtime Protein snack can be enriched .
5. Quinoa Salad
Quinoa is one of the best vegan sources of protein . 100 g quinoa contain around 15 g protein . To increase the amount of protein in your diet, mix it with beans and peas . Add your favorite vegetables for a more delicious taste .
6. Protein drink
Protein drink is always a good choice. Mix the scoop of whey protein or casein with water or milk. You can also add a teaspoon of nut butter, cinnamon, or cocoa for healthy fats and proteins . In addition, this protein delicacy tastes as good as a milkshake . Delicious!
7. Avocado and scrambled eggs
egg whites are an excellent source of protein, and egg yolks provide you with essential fatty acids. Avocado contains potassium, magnesium, and several vitamins, so it’s a great choice to eat before bed .
8. Quality protein bar
The protein bar should have a high protein content and at the same time be low in carbohydrates. You can enjoy this delicacy even after an evening workout . You can find more information on choosing a protein bar in our article 5 tips for choosing a high-quality protein bar.
9. Nuts and seeds
Nuts and seeds are ideal food even after exercise. Scatter a mixture of nuts such as almonds, pistachios, walnuts, sunflowers or pumpkin seeds into the half cup and you can start eating at night.
10. Salmon with Spinach
Mix canned salmon or fried salmon with a handful of baby spinach and a spoonful of olive oil and enjoy a quick and easy snack before going to bed. You can also add antioxidants , vitamins B12 and D, but also omega-3 fatty acids and proteins.
You shouldn’t forget the drinking regime and top up with enough fluids after training. When you are hydrated , you can ensure the optimal internal environment of your body to maximize your training results. This is because you lose the amount of water and electrolytes through sweat during exercise. Depending on the intensity of your exercise, you should drink plenty of water or an ionic drink.
We believe we answered the two most common questions about training late in the evening. You should remember that evening exercise will not hurt you , but still listen to your body. After your workout, prepare a light snack full of protein, carbohydrates and healthy fats and never go to bed on an empty stomach .
What time do you train? Are you an early bird or a night owl ? How do you get used to eating before bed? Write to us Your answers in the comments and if you were interested in this article, support it by sharing it.
