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Healthy meal and snack ideas to fuel your evening workout 

By John Hoeber, MS, RD, CSSD, CPT

After work is a great time to work out. You can burn off stress and boost your metabolism. Dinner afterward doesn’t have to be a problem, either. You just need a bit of a plan.  

The worst-case nutrition scenario for a 9-to-5'er is skipping breakfast, powering through on coffee, having a rushed lunch and then trying to last until dinner without hitting the vending machine. The ideal, and what will prime you best for your workout, is to eat a high-protein breakfast, a lunch heavy on vegetables, and a healthy mid- to late-afternoon snack (scroll down for ideas). You may feel you need a pick-me-up right before you exercise to give you energy, but you probably have enough stored carbs and protein for your workout — you just need to get warmed up and psyched up. 

After your workout, you may feel you need to refuel (or reward) yourself, but unless you're an elite athlete doing exhaustive workouts, normal portion sizes of healthy meals will be enough — especially if weight control is your goal.

The problem with evening workouts is preparing a quick meal afterwards. Pasta is the usual go-to because it’s fast and easy, but, by itself, it’s not very nourishing.

The first answer is to prepare double portions of healthy meals on non-workout days so you can enjoy leftovers on workout days. Be sure to also stock easy-to-prepare items like bagged salad greens to which you can add other veggies; precooked fish, chicken or meat; nuts; or canned beans for a nourishing, no-fuss meal. In addition, fill in your freezer with frozen veggie mixes and veggie/protein mixes, and stock your pantry with canned vegetable soups to use in emergencies when fresh meals are not possible. Though not always the most exciting entrées, they beat fast food every day of the week — as long as you keep the sodium content low. 

For those days when you’re too hungry or tired to cook (and we all have them), scope out a few healthy (or healthier) spots in advance. Look for convenient take-out places, such as a grocery store with pre-made meals in the deli case or an Asian restaurant with a steamed veggie and protein option (go light on the sauce). There are also companies that deliver gourmet meals to your door, prescribed to your calorie needs, on a schedule and frequency you set. Some meals come hot, while others need reheating, so do a little research to find an option that fits your needs. Of course, another idea is to invite your grandmother or in-laws to live with you in exchange for cooking! 

But whatever you do, don’t let your concerns about what to eat afterward be an excuse not to exercise!

The Mid-Afternoon Snack

These options will fuel you up right for your evening workout: 

• Coconut water
• Apple and a small handful of almonds
• Pear and a small handful of walnuts
• 1 cup cottage cheese and fresh fruit
• Banana and 1 or 2 tablespoons of peanut butter
• 3 to 6 pieces of sushi
• 1 cup plain yogurt and granola
• Half of your lunch
• Small all-fruit smoothie

*Whole foods are always better nutritionally than processed ones, but keep a sports bar or drink on hand as backup.

Published December 12, 2014.

John Hoeber helps people improve their health and athletic performance through diet, using practical and lasting solutions. He is a registered dietitian, certified specialist sports dietitian, personal trainer and wellness coach with more than 26 years of experience. Contact him at [email protected].

See also:

• What to eat and drink during a cardio workout
• What to eat before a morning workout 
• The best time for your health