What can fitness enthusiasts have for supper at night

Fitness enthusiasts can choose healthy late night snacks with high protein and low calories in moderation, such as sugar free yogurt, boiled chicken breast, whole wheat bread, boiled eggs, broccoli, etc. This type of food can supplement protein and dietary fiber without burdening the gastrointestinal tract, helping with muscle repair and metabolic regulation.

1. Sugar free yogurt

Sugar free yogurt is rich in high-quality protein and probiotics, which can meet the protein needs after fitness and promote gastrointestinal peristalsis. Whey protein is easy to absorb and suitable for supplementation after exercise. Pay attention to the ingredient list when selecting to avoid products with high sugar content. Lactose intolerant individuals can choose yogurt fermented with plant protein as a substitute.

2. Boiled chicken breast

Chicken breast is a typical low-fat and high protein ingredient, containing about 30 grams of protein per 100 grams. The method of boiling water can minimize fat intake, and it is better to season it with a small amount of black pepper or lemon juice. It is recommended to tear it into thin strips and chew slowly, which can prolong the feeling of fullness without affecting sleep quality due to digestive pressure at night.

3. Whole wheat bread

Whole wheat bread provides complex carbohydrates and B vitamins, which can slowly release energy. Paired with a small amount of nut paste or avocado puree, it can balance the intake of carbohydrates and healthy fats. Choose products with whole wheat flour as the first item on the ingredient list, and it is advisable to control the calorie content of a single piece within 100 kcal.

4. Boiled Eggs

Eggs contain all the essential amino acids needed by the human body, and the lecithin in the yolk helps with lipid metabolism. Fitness enthusiasts can consume 1-2 boiled eggs at night, which can supplement protein without adding too many calories. Cholesterol sensitive individuals can eat only the protein portion and season with a little salt.

Five, broccoli

broccoli is rich in dietary fiber and vitamin C, and retains more nutrients after cooking. The sulforaphane it contains has anti-inflammatory effects and can alleviate muscle micro injuries after exercise. Suggest pairing with a small amount of olive oil and minced garlic for seasoning, which can enhance the taste and increase healthy fat intake. Fitness enthusiasts should follow the principles of low GI, high protein, and moderate dietary fiber when choosing late night snacks, and avoid refined sugar and fried foods. It is recommended to eat within 1 hour after exercise or 2 hours before bedtime, with a single calorie intake controlled at around 200 calories. Long term fitness enthusiasts can prepare pre packaged protein foods to avoid overeating caused by nighttime hunger. Individuals with special physical conditions or metabolic disorders should adjust their late night snack plan according to the advice of a nutritionist.