Evening workouts can be a great way to decompress from a busy day as well as get together with others for a group workout. If you enjoy group workouts such as run club runs, cycling group rides, or fitness classes, many of these workouts take place after traditional business hours in the evening. While most people are likely to have eaten 1-3 meals before an evening workout, dialing in the right foods at the right time can ensure you have maximum energy on board to have a great workout. Executing a fueling plan will also build confidence and motivate to get that evening workout completed when energy levels are low at the end of the day. Check out these 5 tips to have a great late-in-the-day workout.

1.   Eat a carb-rich snack 30-60 minutes before

Carbs are the body’s main fuel/energy source for most activities, especially endurance exercise. Try a banana, handful of dried fruit, applesauce pouch, or Chargel gel drink 30-60 minutes before to top off energy stores before your workout. These convenient snacks will provide that boost of energy you need to get out there in the evening.

2.   Enjoy a carb-rich meal for lunch 2-4 hours before

In addition to a carb-rich pre-workout snack, include carb-rich foods in your lunch or midday meal. Foods that are easier to digest and have energy-packed carbs are a great way to make sure your glycogen (stored carbs/energy in your muscles and liver) stores are topped off before go-time. Rice, potatoes, bread, tortillas, bagels, and pasta are carb-rich and easy to digest for most people and provide that quality evening workout fuel. If you usually have a salad at lunch, try adding a few pieces of bread, some rice, or even pasta with the salad.

3.   Stay hydrated all day long

It can be easy to forget to drink water and fluids throughout the day in a temperate or even cold office space, only to be left dehydrated by the time you start your evening workout outside in the heat. Consider bringing a water bottle with you to work or wherever the day takes you to stay hydrated. Make sure to drink small amounts often to maximize fluid absorption and make sure you have enough fluid to sweat it out during the evening workout.

4.   Bring an emergency snack for delayed workout start times

An extra snack is always a good idea. This is especially true if your workout gets delayed. If your training buddy shows up late, you have an extra errand to run that you didn’t plan for, or there was extra traffic getting home, have an extra snack with you either in your car, gym bag, purse, or anywhere that’s convenient. Make sure the snack is shelf-stable and unlikely to melt. A few examples include dried dates, dried figs, granola bars, and Chargel gel drink.

5.   Make a dinner plan for after the workout

Having a plan for dinner that night can lower stress and ensure your body gets the recovery fuel it needs to have a great workout the next day. You don’t need to make a dinner plan for every night of the week, but particularly when time is tight in the evening from these later workouts, having a fast and easy plan for dinner can be helpful. Consider leftovers from the night before, a frozen chili or soup you made previously, a microwaved/baked potato with a can of tuna and a few handfuls of greens, or any other easy throw-together meal that you enjoy.

With the right fueling strategy and planning you can ensure you have the energy and motivation you need to have a great evening workout.


Kristen Arnold sports dietitian cycling coach Team USA Sports Director


 

Author Profile: Kristen Arnold

Kristen Arnold MS, RDN, CSSD sports dietitian, cycling coach, Team USA Sports Director

kristen@arnoldrdn.com
IG: @sportsnutritionforwomen