What should I eat if I exercise in the evening?

Read our guide to James's Energy Plan to learn more about what counts as a 'fuelling' and 'maintenance' meal or snack.

When training in the evening, the priority is to make sure the muscles are fuelled before training and recovered after (especially if it is a hard training session). If it’s a hard session, you need to ignore the old wives’ tales about eating carbs late, as you will need them to refuel your muscles. If it's a light training session, you don't need to worry as much.

You will also see that as you are increasing your fuelling later in the day the maintenance meal is now taken for breakfast and, if a morning snack is required, it should be a maintenance snack.

Do I have to eat two snacks each day?

We've included two snacks for each day in the meal plan to give you more options around your training sessions. If you prefer to take just one, that’s fine too.

Day 1

Maintenance breakfast – Crab & asparagus omelette

Get the recipe: Crab & asparagus omeletteMorning maintenance snack – Spicy roast chickpeas

Get the recipe: Spicy roast chickpeasFuelling lunch – Chickpea & coriander burgers with a Greek salad

Get the recipes: Chickpea & coriander burgers and Greek saladAfternoon fuelling snack – Pear, nut & blackberry bircher

Get the recipe: Pear, nut & blackberry bircherFuelling dinner – Mexican chicken stew with quinoa & beans

Get the recipe: Mexican chicken stew with quinoa & beans

Day 2

Maintenance breakfast – Melting tomato & basil omelette

Get the recipe: Melting tomato & basil omeletteMorning maintenance snack – Sweet & spicy nuts

Get the recipe: Sweet & spicy nutsFuelling lunch – Quinoa salad with grilled halloumi

Get the recipe: Quinoa salad with grilled halloumiAfternoon fuelling snack – Healthier flapjacks

Get the recipe: Healthier flapjacksFuelling dinner – Moroccan chicken with sweet potato mash

Get the recipe: Moroccan chicken with sweet potato mash

Day 3

Maintenance breakfast – Herb omelette with fried tomatoes

Get the recipe: Herb omelette with fried tomatoesMaintenance snack – Nutty cinnamon & yogurt dipper

Get the recipe: Nutty cinnamon & yogurt dipperFuelling lunch – Smoked mackerel, orange & couscous salad

Get the recipe: Smoked mackerel, orange & couscous saladAfternoon fuelling snack – Energy bites

Get the recipe: Energy bitesFuelling dinner – Thai prawn & ginger noodles

Get the recipe: Thai prawn & ginger noodles

Keep the momentum

Maintaining a consistent medium day structure, as outlined in the three-day plan above, is an important first step to maintaining your energy levels at work, home or during a workout. You can then assess how your body is responding and refine your energy plan. My book, The Energy Plan, explains how to monitor your progess and what to eat on days when you exercise more or less.

James Collins is the author of The Energy Plan, published by Penguin. For more information and to find a stockist, visit www.penguin.co.uk.

James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, England and France national football teams and Team GB. Previously elected President of the Royal Society of Medicine’s Food and Health Forum, he has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life: www.jamescollinsnutrition.com.

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