{"id":30277,"date":"2022-10-10T14:44:13","date_gmt":"2022-10-10T18:44:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30277"},"modified":"2022-11-06T19:20:35","modified_gmt":"2022-11-07T00:20:35","slug":"tips-for-working-out-at-night","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-working-out-at-night\/","title":{"rendered":"5 Do\u2019s And Don\u2019ts For Working Out At Night"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In many cases, hitting the gym after the sun\u2019s gone down is more out of necessity than personal preference\u2014but working out at night <\/span><i><span style=\"font-weight: 400;\">does<\/span><\/i><span style=\"font-weight: 400;\"> have some perks. First of all, the gym is usually much less crowded than it is earlier in the day, which means you never have to wait for the squat rack or dodge the resident weight room chatterbox. Not to mention, breaking a sweat and flooding your body with endorphins feels just plain good after a stressful day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you’re going to work out at night (especially late at night), there <\/span><span style=\"font-weight: 400;\">are<\/span><span style=\"font-weight: 400;\"> a few things to be mindful of so you can transition into a restful night\u2019s sleep. Abide by these evening workout do\u2019s and don\u2019ts to make the routine work for you.\u00a0<\/span><\/p>\n<h2><b>Don\u2019t: Go <\/b><b>TOO <\/b><b>Hard Before Bed<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re doing a late-night workout and plan to go to bed <\/span><i><span style=\"font-weight: 400;\">right<\/span><\/i><span style=\"font-weight: 400;\"> after, it\u2019s probably best to avoid HIIT. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30374942\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">According to a 2019 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\">, working out at night can improve sleep\u2014as long as you keep the intensity low for at least an hour before bedtime, points out dietitian <\/span><a href=\"https:\/\/www.kimyawitz.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kim Yawitz<\/span><\/a><span style=\"font-weight: 400;\">, R.D., owner of <\/span><a href=\"https:\/\/crossfit26.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Two Six Fitness<\/span><\/a><span style=\"font-weight: 400;\"> in St. Louis, MO. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you <\/span><span style=\"font-weight: 400;\">have a higher-intensity session in mind at night, just make sure you\u2019ve got at least a couple of hours between when you wrap up your workout and when your head hits the pillow. Otherwise, Yawitz suggests sticking with walking or yoga.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cardio-benefits-from-strength-training\/\" target=\"_blank\" rel=\"noopener\"><b>How to Strength Train for Cardio Benefits<\/b><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><b>Do: Consider a casein supplement<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\" target=\"_blank\" rel=\"noopener\">Whey protein<\/a> is obviously a popular post-workout supplement among strength athletes\u2014but if you work out at night, Yawitz recommends opting for slower-digesting <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/casein-protein\" target=\"_blank\" rel=\"noopener\">casein<\/a> instead. While you snooze, casein basically provides your body with a steady stream of fuel to recover and grow. In fact, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7451833\/#:~:text=CONCLUSION-,In%20conclusion%2C%20post-exercise%20ingestion%20of%20at%20least%2040%20g,intervention%20to%20stimulate%20muscle%20recovery.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies suggest<\/span><\/a><span style=\"font-weight: 400;\"> that taking 40 to 48 grams of casein 30 minutes before bed is an effective post-workout strategy for increasing muscle strength and exercise performance.\u00a0<\/span><\/p>\n<h2><b>Don\u2019t: Take a Pre-Workout With Caffeine or Other Stimulants<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Not all <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/pre-workout\" target=\"_blank\" rel=\"noopener\">pre-workouts<\/a> contain caffeine, but some formulas pack in more of the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/pre-workout\" target=\"_blank\" rel=\"noopener\">stimulant<\/a> than four cups of coffee, Yawitz says. And while that might not be a problem if you\u2019re hitting the gym during the morning rush hour or at lunchtime, it\u2019s definitely less than ideal in the evening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(Caffeine content, by the way, may be one of the <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-try-new-pre-workout\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reasons why you need to try a new pre-workout<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, caffeine\u2014which is notorious both for boosting workouts <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> impacting sleep\u2014has an average half-life of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK223808\/#:~:text=The%20mean%20half%2Dlife%20of,et%20al.%2C%201989).\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">five hours<\/span><\/a><span style=\"font-weight: 400;\">. This means that if you take a pre-workout with 200 milligrams of caffeine at 6 p.m., you could potentially still have 100 milligrams of slumber-disrupting caffeine in your system at 11 p.m., Yawitz explains. Not an ideal equation for drifting off into dreamland with ease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to caffeine, you might also want to avoid other popular stimulants, such as yohimbe, theobromine, and glucuronolactone, which can also keep you up at night, says <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Brittany Michels, M.S., R.D.N., L.D.N. C.P.T.\u00a0<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/benefits-of-melatonin-other-than-sleep\/\" target=\"_blank\" rel=\"noopener\"><b>4 Health Benefits of Magnesium That Have Nothing to Do With Falling Asleep<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Instead, Michels recommends choosing a non-stim pre-workout that emphasizes ingredients such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/nitric-oxide\" target=\"_blank\" rel=\"noopener\">nitric oxide precursors<\/a> (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/nitric-oxide\" target=\"_blank\" rel=\"noopener\">l-citrulline<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/nitric-oxide\" target=\"_blank\" rel=\"noopener\">l-arginine<\/a>), <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/pre-workout\" target=\"_blank\" rel=\"noopener\">betaine anhydrous<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-weight\/metabolism-support\/cla\" target=\"_blank\" rel=\"noopener\">CLA<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/carnipure-l-carnitine-peach-mango-24-fl-oz\/vs-3737\" target=\"_blank\" rel=\"noopener\">l-carnitine<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-beta-alanine-5-1-oz-powder\/vs-2699\" target=\"_blank\" rel=\"noopener\">beta-alanine<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/creatine\" target=\"_blank\" rel=\"noopener\">creatine<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a>, and\/or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/intra-post-workout-recovery\" target=\"_blank\" rel=\"noopener\">glutamine<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even then, pay close attention to your post-workout energy levels, she suggests. Some people are more sensitive to the vasodilating effect of nitric oxide precursors, stimulant-like effect of beta-alanine, and energy impact of B vitamins. \u201cIf you notice more difficulty getting down at night or less restful sleep, then evaluate pre-workout ingredients and dosages,\u201d she says. You might want to cut down on or eliminate certain star players.<\/span><\/p>\n<h2><b>Do: Eat to fuel recovery (but not mess with sleep)<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When possible, consume your last full meal for the day prior to working out\u2014and preferably about two hours before hitting the gym, Michels says. This ensures that chowing down on a huge meal late in the evening doesn\u2019t leave you restless overnight.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pre-workout-snacks\/\" target=\"_blank\" rel=\"noopener\">How To Pick The Perfect Pre-Workout Snack (That Won’t Wreck Your Stomach)<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If your schedule doesn\u2019t allow for a full meal prior to your evening workout, aim for a snack about 30 to 45 minutes prior so that you don\u2019t feel overly hungry post-workout, Michels says. Good options: Fruit or rice cakes, both of which offer quick-digesting energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This way, you can stick with lighter post-workout recovery fuel, such as a protein shake or smoothie that contains <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a>. (This is where that <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-%20micellar-casein-chocolate-4-lb-powder\/vs-2267\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">casein<\/span><\/a><span style=\"font-weight: 400;\">, or another <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/hexatein-sr-rich-chocolate-5-11-lb-powder\/vs-2758\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">staged-release protein<\/span><\/a><span style=\"font-weight: 400;\">, comes in!) The goal here is to get enough nutrition into your body to promote recovery (and keep you from waking up in the middle of the night hungry) without going overboard. Finding your personal sweet spot ensures you reap the benefits of your training and sleep like a baby.<\/span><\/p>\n<h2><b>Do: Stretch before bed<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">After a workout, you should always engage in cooldown activities like stretching, says personal trainer Anthony McCulloch-Howard, C.P.T. \u201cThis is especially important with nighttime workouts because going to bed and lying motionless is more likely to leave you extra sore in the morning,\u201d he says. Plus, in addition to helping your muscles transition from “work mode” to “rest mode,” a few minutes of stretching also <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/warm-up-cool-down\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">slows down your mind<\/span><\/a><span style=\"font-weight: 400;\">\u2014another major plus before bed.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In many cases, hitting the gym after the sun\u2019s gone down is more out of necessity than personal preference\u2014but working out at night does have some perks. First of all, the gym is usually much less crowded than it is earlier in the day, which means you never have to wait for the squat rack<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-working-out-at-night\/\">Read More <span class=\"screen-reader-text\">5 Do\u2019s And Don\u2019ts For Working Out At Night<\/span><\/a><\/p>\n","protected":false},"author":254,"featured_media":30281,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-30277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the 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