It’s essential to have a post-workout meal when you’ve been expending energy with physical activity. Snacks like hummus, chicken, or peanut butter are all options to try if you’re wondering what to eat after a workout at night.

One thing to remember is that the timing of your workout can interfere with sleep, so it’s also important to eat foods that won’t add to any sleep issues. Read on to learn more about the best options to eat following a nighttime workout.

Should You Eat After a Workout?

Yes. During a workout, your body uses up energy stored in your muscles. That means you will lose that energy during the workout and need to replenish it. Food with carbohydrates and protein will help rebuild and repair your muscles and provide you with the energy you lost. Try to eat within an hour of working out.

The same is true for eating after a nighttime workout. The caveat is not to eat a large meal if you’re going to bed soon, however. Here are some fast and simple options rich in nutrients, lean protein, and healthy fat—to support your hard work at the gym.

1. Hummus

Hummus is a type of dip made from chickpeas. Approximately half a cup contains 8 grams (g) of protein and 15g of carbohydrates.

Reach for traditional hummus or opt for a version made from black beans, lentils, or white beans. Whichever variety you choose, scoop it up with sliced bell pepper, cucumber, grape tomatoes, or another in-season vegetable you like.

2. Salmon and Veggie Salad

Another option to eat after a workout at night is salmon. Salmon is a great source of protein, containing 17.3g of protein per 3 ounces (oz). It also contains omega-3 fatty acids—good for brain health—and vitamin D, which is good for bone health.

Mix just an ounce or two of canned wild salmon with a small handful of baby spinach and a tablespoon of olive tapenade. Spoon it into an outer romaine leaf, or eat the tasty mixture on its own.

3. Roasted Chickpeas

Eating chickpeas as they are can be an alternative if you don’t like hummus. One ounce of plain roasted chickpeas contains 5g of protein, 17g of carbs, and 5g of fiber.

Toss a handful of chickpeas with a bit of extra virgin olive oil and a pinch of sea salt. It’s fine to use canned chickpeas that are drained, rinsed, and patted dry. Bake on foil in the oven or toaster oven until golden brown.

4. Egg Salad

An option that’s not too heavy following a nighttime workout is egg salad. Eggs offer 6g of protein per egg, and they also provide you with other nutrients like vitamin D and leucine. Leucine is one of the essential amino acids specifically helpful for creating muscle proteins.

Chop a few organic hard-boiled eggs, and toss with chopped veggies—like minced kale or shredded zucchini—and a small dollop of tahini or pesto. For added protein, consider swapping Greek yogurt for mayo.

5. Nuts or Seeds

A perfect post-workout serving of nuts or seeds is a quarter cup—about the size of a golf ball—or a half cup if they’re in the shell. Different nuts and seeds may have nutrients like protein, iron, and calcium, but they can also help with digestion and reduce inflammation.

Some options to consider are almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds. You can also try eating a few level tablespoons of nut or seed butter scooped up with celery.

6. Yogurt

Yogurt is a great protein source, with some options containing 16g of protein per container. This food also contains other nutrients such as calcium, potassium, and vitamin D.

There are different yogurt varieties, ranging from low-fat and fat-free options to traditional or Greek yogurts. Whichever yogurt you choose, add some fresh fruit or granola for additional flavor or texture. You can also choose to eat yogurt by itself or consider making your own yogurt.

7. Chicken

Chicken is considered a lean protein choice and has no carbs. Around 3oz of chicken breast has almost 23g of protein.

Baked, grilled, or roasted chicken—cooked with the skin on first and then removed before eating—are healthier options for a post-workout snack. You can add cooled chicken to a salad or a lettuce wrap with tomato and cheese and warm chicken on a bed of rice.

8. Peanut Butter

There’s almost 4g of protein in a tablespoon of peanut butter. Other than protein, it also has healthy fats like monounsaturated fats. These are known as healthy fats that can increase the body’s levels of good, HDL cholesterol.

Try eating one to two tablespoons of peanut butter with apples or celery. You can also consider eating it with graham crackers.

Tips for Eating Before Bed

There are a few things to keep in mind if you eat before bed. Eating at night comes with the risk of binge eating, particularly for people who experience high levels of stress. People who have binge eating disorder typically binge eat in response to stress, which can happen after a day of stressful events.

Carnell S, Grillot C, Ungredda T, et al. Morning and afternoon appetite and gut hormone responses to meal and stress challenges in obese individuals with and without binge eating disorder. Int J Obes (Lond). 2018;42(4):841-849.

Aim to eat a small snack if you exercise at night and have habits of eating a lot in the evening. Protein-rich snacks can work to replenish your energy and help you feel full.

In addition, if you tend to experience heartburn (acid reflux) after eating, you may want to avoid eating certain foods before falling asleep. This is because heartburn can worsen when you lay down as the acid can come back up into the esophagus. The following foods can cause heartburn:

• Carbonated beverages
• Cheese
• Chocolate
• Fast food
• Fried food
• Pizza
• Processed snacks
• Tomato sauce

A Quick Review

You have a few options to eat if you are someone who likes to work out in the evening or late at night. You might eat nuts, seeds, egg salad, hummus and veggies, or any other protein-rich food.

It’s important to replenish the energy you use during your workout. As long as you eat a snack that is a smaller portion, protein-rich, and won’t cause any acid reflux symptoms, that snack will help you gain the lost energy and rebuild your muscles.