What to eat after 9pm for fitness

It is recommended to choose easily digestible, low calorie high protein foods such as sugar free yogurt, boiled eggs, chicken breast, etc. after 9pm for fitness, to avoid high sugar and high-fat foods affecting sleep and muscle building effects.

1. Sugar free yogurt

Sugar free yogurt is rich in casein, which slowly releases amino acids before bedtime to help with muscle repair. The calcium and probiotics in dairy products help regulate intestinal function and avoid gastrointestinal discomfort after training. Choose yogurt with only raw milk and bacterial strains on the ingredient list to avoid adding pseudo healthy products with sugar substitutes. Eating refrigerated food can slow down digestion and prolong satiety until after falling asleep.

2. Boiled eggs

Egg whites provide pure high-quality protein, while egg yolks contain lecithin to promote lipid metabolism. Soft boiled eggs boiled in cold water for 8 minutes are the easiest to digest, as the protein solidifies and the yolk is in a semi liquid state that can be quickly absorbed. Sprinkle a small amount of black pepper to enhance the flavor, but avoid high sodium seasonings such as soy sauce that can cause swelling at night. People with high cholesterol are recommended to consume no more than 2 whole eggs per day.

3. Chicken breast

100g steamed chicken breast contains approximately 31 grams of protein and only 165 calories, making it suitable for supplementation after heavy training. Tear it into thin threads and pair it with cucumber strips for consumption, and the chewing process generates a satiety signal. Pay attention to chewing thoroughly until the meat fibers are completely loose, reducing the burden of nighttime digestion in the gastrointestinal tract. Refrigerate and store for no more than 24 hours. When reheating, cover with steam and heat in a microwave oven.

4. Konjac products

Konjac silk or konjac knots have a dietary fiber content of over 70% and occupy stomach space after absorbing water and swelling. When making cold dishes, use lemon juice instead of oil and vinegar juice, and add spicy millet to promote blood circulation. It is necessary to chew enough to avoid blocking the intestinal tract by konjac gel blocks. For those with weak gastrointestinal function, it is recommended to choose the liquid food form of konjac powder.

5. Protein Powder Beverage

Whey protein powder is brewed into a liquid state with warm water and can be absorbed within 20 minutes. Add 5 grams of chia seeds to increase omega-3 fatty acids, but soak in advance to avoid swelling and bloating caused by water absorption. Avoiding co administration with caffeine can affect sleep quality. Lactose intolerant individuals are advised to choose whey protein isolate.

After exercising, it is necessary to control the total calorie intake at night within 200 calories and maintain a clear state for 1 hour after eating to avoid reflux. Paired with 10 minutes of stretching exercise, it can enhance the efficiency of growth hormone secretion and end all meals 2 hours before bedtime. Long term nighttime trainers are recommended to regularly monitor their blood sugar and cortisol levels, and adjust the ratio of protein and carbohydrates based on changes in body fat. Drink water within 200 milliliters to avoid frequent night breaks that disrupt sleep cycles.