Evening workouts can be effective for building muscle and burning fat, if you follow a few dietary guidelines. No matter when you workout, you should always take in some high-glycemic carbohydrates immediately afterward say "Xtreme Lean" authors Jonathan Lawson and Steve Holman. The quality of your diet and training are what really determine your long-term results. Learn to time your nutrition to your schedule and personal preferences to get the most out of your evening workouts.
Significance
Diet plays an important role in bodybuilding results because it provides energy for training and recovery. Testosterone levels are highest in the morning, but energy levels and proper nutrition may be lacking. Cortisol levels, a cause of muscle-breakdown, are also highest because of the fasted state created by sleep, says "The Cortisol Connection" by Shawn Talbot. Afternoon and evening workouts may boast a better nutritional foundation, but time constraints and fatigue may play a role.Or, you may not have any other time to work out.
Impact
With night workouts, you may deal with lower testosterone levels, low energy and decreased focus and intensity, especially after a long day at work. Testosterone levels drop toward the evening hours, as levels of the sleep hormone melatonin increase, causing less of a muscle-building effect. Another common fear is that you will not be able to take in adequate post-workout nutrition without triggering body fat storage. "Optimum Anabolics" author Jeff Anderson recommends up to 100g of high-glycemic carbohydrates after a workout, which may be too many for some to ingest so close to bedtime.
Considerations
Daily schedules impact training sessions because work, family and social obligations compete with your time in the gym. Personal preference plays a big role because only you can decide what time of the day best suits you. Training experience also contributes, as more experienced bodybuilders can workout effectively at any time with less fluctuation in performance. Moreover, individuals with fast metabolism gain less body fat from post-workout carbohydrates, says Anderson.
Recommendations
How you time your daily nutrients has much to do with your results. Lawson and Holman recommend a daily protein intake of 1 to 1.5g per 1 lb. of your body weight. They also recommend carbohydrate-timing, which may work well with an evening workout. For example, you could take in most of your carbs in the early part of the day, tapering carbs later. Remember to budget at least 40 to 60g of high-glycemic carbs, like dextrose, for your post-workout nutrition after an evening workout, says Jordana Brown in the "Muscle & Performance" article After Effects.
Benefits
Training in the evening makes an excellent escape from your daily sources of stress. Having a meal 60 minutes before your workout, including whey protein and low-glycemic carbs like apples or berries, helps to fuel your workout. Resistance training boosts your testosterone and human growth hormone, or HGH, putting you in a muscle growth mode. Sleep is a time of heightened muscle recovery and can help enhance your body's repair mechanisms. Taking some slow-digesting casein protein can boost muscle building and decrease muscle breakdown while you sleep, according to "Natural Anabolics" by Jerry Brainum.
References
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Cortisol Connection"; Shawn Talbott; 2002
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Performance"; After Effects; Jordana Brown; March 2010
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