What do you eat when you're hungry at night during your workout

During the fitness period, if you feel hungry at night, you can eat low calorie and high protein foods in moderation, such as chicken breast, boiled eggs, sugar free yogurt, or choose healthy snacks such as low sugar fruits and vegetable salads. This type of food can alleviate hunger without affecting the fat loss effect.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. It is recommended for fitness enthusiasts to choose boiling or grilling methods when eating at night, and avoid deep frying. Protein can prolong satiety, help with muscle repair, and does not cause excess calories. If time is tight, you can choose instant chicken breast products, but pay attention to the sodium content.

2. Boiled eggs

Eggs are rich in complete protein and lecithin, with a digestion and absorption rate of over 90%. Eating 1-2 boiled eggs at night can supplement essential amino acids without causing excessive calorie burden. The choline component in egg yolks also helps regulate the nervous system and is suitable for consumption after high-intensity training. cholesterol sensitive individuals can eat only the protein portion.

3. Sugar free yogurt

Fermented dairy products contain probiotics such as bifidobacteria, which can improve the balance of gut microbiota. Choosing sugar free Greek yogurt can provide more whey protein, and its sustained-release properties can maintain stable blood sugar levels at night. It can be paired with a small amount of nuts to increase healthy fat intake, but the total amount should be controlled within 150 grams. Lactose intolerant individuals can choose plant-based yogurt as a substitute. 4. Low sugar fruits such as berries, apples, and pomelos are rich in dietary fiber and antioxidants. Eating in small amounts can satisfy the craving for sweets, and its pectin component can also slow down gastric emptying. It is recommended to pair fruits with protein foods, such as apple slices with peanut butter, to form a more balanced nutritional combination. The single intake is based on the size of a fist as a reference standard.

5. Vegetable Salad

Non starch vegetables such as lettuce, cucumber, tomato, etc. have extremely low calorie density and are rich in vitamins and minerals. Replacing high calorie salad dressing with olive oil and lemon juice can increase the absorption of fat soluble vitamins. Adding a small amount of quinoa or shredded chicken can enhance satiety. Pay attention to avoiding excessive intake of cruciferous vegetables, which may affect the sleep quality of some people.

During the fitness period, the total calorie intake should be controlled within 200 calories, and it is best to schedule meals within 1 hour after training or 2 hours before bedtime. Avoid refined carbohydrates and high-fat foods, and choose ingredients that require chewing to enhance satiety signals. For those who have a long-term need for nighttime eating, it is recommended to adjust the calorie allocation during the day and increase the proportion of protein and dietary fiber intake. If frequent hunger occurs, it is necessary to check the training intensity and basal metabolism, and if necessary, consult a professional nutritionist to develop a personalized plan. Maintaining a regular schedule and sufficient sleep can also help control the secretion of appetite hormones.