One of the most common concerns among people who train at night is what to have for dinner after finishing their exercise routine. Some prefer to go to bed on an empty stomach, others prefer to eat a large amount of protein to help their muscles recover. Karyn Reyna, our clinic’s nutritionist, gives us some recommendations in this regard:

• Before going to the gym, you can consume a carbohydrate of agile absorption such as a fruit: apple, pear, or banana, depending on your goals: to lose weight or gain volume.
• After training, dinner should consist of a lean protein (chicken, fish, or turkey), a portion of steamed vegetables, and a complex carbohydrate (potato, sweet potato, cassava, or corn). Portions vary according to the nutritional needs of each person.
• Preferably eat immediately after training or allow a maximum of 45 minutes after the physical routine, so that your muscles and body can recover properly.
• Whenever you train muscle and your goal is either to lose weight or bulk up, you should eat the right amount of food, depending on your weight, size, physical activity, and type of routine. Consult a nutritionist to design a dietary regimen according to your needs and goals.
• After dinner, wait 3 to 4 hours to sleep because digestion is slower and the risk of reflux and heartburn is higher.

Remember:

• Regular exercise is always good for your health because it improves oxygenation, strengthens bones and muscles, fights overweight, reduces anxiety, prevents the development of diseases, controls insulin levels, lowers cholesterol, regulates blood pressure, and increases lung capacity, among other benefits.
• Consult your family doctor about which physical activity is more convenient to do at this time.

Karyn Reyna
Nutritionist at Clínica Ricardo Palma