What to Eat Before Your Evening Workout?

29th April 2019
One of the most frequent questions regarding nutrition and sports involves knowing what to eat and when to eat it. Keep reading to discover the answer to this question.

Oftentimes, people exercise with a clear objective in mind. Intentions may vary from losing weight to wanting to increase muscle mass or even improving sports performance. And so, in order to achieve those goals, you must know how to prepare for your evening workout with your nutrition.

The human body operates like a machine that seeks to stay in organic balance. It does this with the help of a complex system, in which the brain plays a big role. Therefore, working out is a biological necessity that generates important energy boosts.

Why are we hungry after our evening workout?

It’s common to feel hungry after training or performing some kind of strenuous physical activity. One explanation for this is that glucose is quite important for the brain and the muscles.

When you train, your body consumes large amounts of energy. Meanwhile, other cognitive functions activate in order to perform complex movements. Therefore, it’s important to give the body the nourishment it needs to perform the physical activity.

It’s essential to eat before your evening workout so that the body doesn’t fall into a state of emergency. Muscle mass loss or overtiredness after performing an exercise routine is because of a bad diet. When this happens, the body looks for glucose directly in the muscles.

Nonetheless, a good meal before your evening workout can increase your resistance and strength. Thereby, optimizing your final performance.

Carbohydrates and the evening workout

If you’re looking to lose weight or improve your lifestyle, you must watch what you eat. Food groups consist of many categories: proteins, carbohydrates, fats, vitamins, minerals, and water. Each one of these has a specific function to maintain the body in balance and healthy.

Eating healthy snacks is key to maintain a healthy body

The latest trend with people who are looking to lose weight is to reduce or eliminate carbohydrates. However, these are highly important for our bodies because they are the fuel we need.

Carbohydrates are very important macronutrients that are in charge of energy and muscle contraction. Additionally, they’re part of an important formation in the nervous tissue. Therefore, if you’re looking to exercise, you must eat them. And so, the real question is: which carbohydrates should I eat?

Don’t just eat anything

The secret here is to eat foods that the body metabolizes slowly, such as complex carbohydrates instead of refined ones. Among these, we may find cereals such as oats, legumes, or brown rice.

Therefore, it’s essential to avoid foods that are rich in sugar or are super processed. These foods turn into fat, causing more damage to the body, and the heart is the main victim. Additionally, carbohydrates that the body metabolizes quickly are the cause of excessive weight gain.

The diet for your evening workout

The diet before your evening workout, just like the time of the day, depends on the objective. Generally, each body has a specific chemistry balance and a different operation.

Therefore, you must consider that each meal supplies certain nutrients, and are metabolized differently. Consequently, many specialists recommend going to a nutritionist to create a specific nutrition plan.

The right diet may vary from person to person depending on their fitness goals. However, everyone agrees that the key is always in keeping a balance in the food groups. You can achieve a perfect combination considering the three macronutrients: carbohydrate, protein, and fat.

Make sure you combine your foods in a way that you receive good portions of these macronutrients. You can find proteins in vegetables and cereals alike and you can eat them together to form a complete protein.

On the other hand, you should consume unsaturated fats such as avocado, nuts, and olive oil. Similarly to carbohydrates, avoid processed fats, or saturated fats, because they damage the body.

Egg sandwich before working out

Water is a vital liquid

Finally, it’s highly important to keep the body hydrated. In turn, this will allow the body to regulate its temperature and keep it operating appropriately. Additionally, experts may even recommend ingesting sports drinks before the evening workout to replenish electrolytes.

And so, we must keep in mind that if we’re going to have an intense evening workout, we need to prepare the body. Do this with healthy foods and you’ll see the benefits quickly.

  • Cristina Olivos, O., Ada Cuevas, M., Verónica Álvarez, V., & Carlos Jorquera, A. (2015). Nutrición Para el Entrenamiento y la Competición. Revista Médica Clínica Las Condes23(3), 253–261. https://doi.org/10.1016/s0716-8640(12)70308-5
  • Abel Mariné Font. 2008. Funciones del agua corporal y su equilibrio en el organismo. Universidad de Barcelona. http://www.nutricion.org/publicaciones/pdf/Funciones%20del%20agua%20corporal%20y%20su%20equilibrio%20en%20el%20organismo_Abel%20Marin%C3%A9.pdf