Late Night Running Nutrition

by Jenny
(California)

Hi. I am a 36 year old endurance runner and mom of 3 little ones. I have to squeeze in a run whenever I can and what works with my schedule nowadays is doing a short run at around 9:30pm. My late night workout typically consists of about 20 minutes on the treadmill (about 2 miles) and then about 10-20 minutes of strength training. My question: how should I handle recovery/post-workout food? I would normally eat protein after a workout but I cannot bring myself to eat at 11pm! I don’t drink whey protein because I’m breastfeeding and I would rather err on the side of caution. Please advise! Thank you so much!

Nicole's reply:
Hi Jenny, I totally understand you not feeling like eating late at night, however since you have done a workout and you are breastfeeding then you should refuel your body before going to bed. However there is no need to go overboard and especially if you have eaten well during the day.
My suggestion would be a combination of proteins, healthy fats and carbohydrates within 30 minutes of finishing your exercise. Don't eat a big portion or you'll be up all night, but more snack size and prepare it beforehand so that you can eat straightaway. Snacks to try might be Greek yogurt and red berries, banana and spoonful of peanut butter, nuts and seeds, cold boiled egg with mashed avocado, raw veg and cottage cheese dip. You'll have to experiment on what your body can cope with an what feels easy to digest. I hope that helps.