Training early in the evening: what’s for supper?

Food and nutrition

Published on 24 November 2020
by Isabelle Huot

Many people prefer exercising in the early evening. If you’re one of them, you may be wondering how to organize your meals so you don’t run out of energy. Should you eat before or after training? Here are my tips!


  • Try dividing your meals

Is it better to train on an empty stomach or a full one? In either case, it can be an uncomfortable situation to find yourself in. That’s why you should split up your food intake before and after your workout. For example, if you want to dine with your family, there’s nothing stopping you from eating a smaller portion. That way, you can set aside another small portion for later on or just pack yourself a tasty snack.


  • No need to worry about evening snacking

Many people worry about having to eat late when they come back from training later in the evening. If you’re worried eating before bed will make you put on pounds, keep in mind it’s only a myth. In fact, eating in the evening doesn’t make you fat. The problem has more to do with snacking when you’re not actually hungry (to alleviate boredom, for example). If you’re hungry, eat!


  • Try to eat digestible foods before training

It’s a good idea to plan your weekly meals based on your training schedule. If you play sports early in the evening, try eating carb-heavy meals and limit large amounts of protein, fatty foods and fibre. For example, shrimp quinoa salad, chicken with rice, burritos, pasta salad or traditional spaghetti are all fitting options! And don’t forget to moderate your portions!


  • Choose your foods based on your training

Lastly, some workouts are harder on your digestive system. For example, if you’re doing high-intensity interval training (HIIT) or running with a club, it’s best to minimize your food intake. If you mainly do strength training, there will be less strain on your digestion.


It’s important to do a few tests to find out what works best for you. While some people have very sensitive stomachs, others have no problem eating virtually anything! Over time, you’ll learn what works for you.





Isabelle Huot
Doctor in nutrition