exercise in evenings- dinner as post w/o meal?


Roslyn Murphy

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Hello all!

I get home from work around 4 and workout soon after. Sometimes I eat dinner before, sometimes after. I am getting ready to begin whole30 and am wondering if my dinner can count as the post workout meal b/c I don't really see another way-- I can't eat after and then wait and THEN have dinner b/c it would be WAY too late (I go to bed around 9). . .

Thank you!

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Your post-workout meal is meant to be a bonus meal to give you extra food. If you eat it in place of dinner, you need to squeeze in an extra meal earlier in the day so that you are eating four meals. And really, we advise having a pre-workout snack of maybe one or two boiled eggs, so maybe I should be saying eat 5 meals on days you workout. Some may be smallish, but you need to make sure you are getting plenty and not struggling with hunger. Your body slows down when you don't eat enough and it makes weight loss more difficult.

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Unless you are working out like an athlete, I think you'd be okay with just having a really substantial dinner. Here's one thing though....eating lean protein twenty minutes after working your muscles goes right into healing them. I say lean protein because fat will interfere with this process. Can you just gobble a hard boiled egg right after your workout? Or a slice or two of leftover roast? Or a slice of an already baked sweet potato to replenish your energy?

I would just see how it goes but if you start feeling poorly during or after your workouts or even the next day, I would figure out how to get some extra food in ya. :)

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I have a similar, but somewhat different issue. I take a yoga class at 7 p.m., so I eat "dinner" at 3:30 or 4 in the afternoon. That puts me eating another full meal at 9 or 9:30 p.m., close to bedtime. There is no moving the earlier meal up as you don't want to go into yoga with food in your stomach. I definitely pay for that if I eat to close to yoga. I wonder if it is not good that I'm eating a full meal that close to bedtime. I sleep fine and I'm not trying to lose weight at this point (I'm pregnant), but I wonder if when I do want to lose weight again, this will be an issue - or an issue for any other reason.

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CaseyD, i have the same issue. My Taekwondo class is at 8, and if i eat after 5, my dtomach still feels full when i go in there and its hard to work out. So i have to eat around 4ish. Then when i get home, its 9:30.

So, whats the ideal thing to do here: eat dinner around 4, then a hardboiled egg before class? And something after, right before bed?

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  • 2 months later...

I have a similar issue too. I only get home at 5:30 - 6pm, workout, then eat right after. I am doing the Body Beast program, so lots of resistance training. I try to eat dense protein and veggies right after working out, but my lunch usually holds me over well until after, so I generally still only eat 3 meals a day.

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I have a similar, but somewhat different issue. I take a yoga class at 7 p.m., so I eat "dinner" at 3:30 or 4 in the afternoon. That puts me eating another full meal at 9 or 9:30 p.m., close to bedtime. There is no moving the earlier meal up as you don't want to go into yoga with food in your stomach. I definitely pay for that if I eat to close to yoga. I wonder if it is not good that I'm eating a full meal that close to bedtime. I sleep fine and I'm not trying to lose weight at this point (I'm pregnant), but I wonder if when I do want to lose weight again, this will be an issue - or an issue for any other reason.

From what I've read, the concern is likely a misnomer. Robb Wolf recommends shift workers have their "breakfast" before they go to bed in this article: http://robbwolf.com/2013/03/06/big-ol-pile-shift-work-dealing-off-hour-work/. I wouldn't sweat it.

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