Top 5 Rules for Evening Meals

It can be difficult to know what’s right when it comes to dishing up dinner in the evening.

After all, most of us don’t want to train on a full stomach, yet aren’t fans of eating too late, and want to make sure we get a good meal in, post-training, without being too full to go to bed.

It’s true. Fitting in eating clean, training, and making sure we have enough energy in our day-to-day lifestyle, is a pretty tough task.

The number one rule is, ultimately, your evening meal needs to be nutritionally sufficient to help your body fully recover in order to beast a training session the next day.

However, with so much nutrition talk of what is the ‘right’ amount of carbs and protein to consume, at what time of the day, as well as a whole load of information about a range of diets like meat-free, paleo, vegan, dairy-free and more, it can be difficult to decide on the best evening meals for a top training regime.

As scientists in sports and experts in building muscle, we have put together our top 5 rules for evening meals for body builders.


Alright, so we know if you’re beefing-up it requires protein and lots of it, but carb-loading isn’t essential before bed. Many of us know that consuming carbs in the evening before bed is a definite no-no for muscle bulking, and a feeder for fat stores. And, of course, you’d be right.

Although it is true that the calories you consume are, of course, built-up over the course of the day and it is the total amount of carbs a day you consume, rather than a few consumed in the evening, that will encourage weight gain, for pure muscle building, you’ll want to avoid carbs in the evening and go heavy on the protein.

If you’re keen on AM workouts, then a light cardio session before breakfast is best for body building. After all, without carbs of an evening, you may have less energy to burn. Therefore, a starved cardio session in the morning can give you the buzz of exercise, without depleting your stores, leaving you space to smash that gym session later on.


Non-starchy vegetables contain less carbohydrate and calories than starchy vegetables and also offer numerous nutritional benefits. Ultimately, you can fill up on non-starchy vegetables without storing excess fat.

Non-starchy vegetables include, but are not limited to:

  • Broccoli,
  • Asparagus
  • Cabbage
  • Cauliflower
  • Leeks
  • Onions
  • Spinach
  • Mushrooms
  • Salad produce, like cucumber, beetroot, celery and lettuce.

Non-starchy veg also offers other health benefits, containing essential nutrients for a strong body. Beetroots, for example, are rich in folate. Folate, or folic acid, is also referred to as vitamin B and may benefit female body builders from folic acid deficiency, or anaemia.

Spinach is another non-starchy veg that is incredibly nutritionally rich, providing a great source of vitamin A, vitamin C, vitamin K, magnesium and more. Vitamin A is essential for growth, and therefore spinach is a great accompaniment to a bodybuilder’s evening meal.


That’s right. It’s all about the protein. Essential for building and repairing muscle, by eating protein in the evening, you can be sure to provide your body with ample nutrition for recovery from your intense training sessions during the day.

For minimal fat storage and maximal muscle bulking, you’ll want to opt for a high-protein diet, and opt for carbs alongside the protein a couple of hours before training, to maximise energy for your workouts.

SCI MX offer a range of supplements to fuel a high-protein, low carb diets, like the WHEY PLUS RIPPEDCORE, created purely to build muscle and power your workouts.


Mix up your protein. Really, there is no need to always opt for chicken.

Although chicken breast is a fail-safe, go-to, protein source for gym goers. After a few inventive dishes, a few times a week, even chicken breasts can begin to become a bit bland. While chicken breasts are a great source of protein to go for perhaps once or twice a week, you may also want to consider other meat sources that are rich in protein, like turkey breast, pork tenderloin, 95% minced beef, roast beef or venison.

And, of course, don’t forget, protein-rich fish. Shrimps and anchovies are protein-filled fish options. And, what’s more, there are plenty of steak-style fish types to consume, if you’re not a huge fish eater, including, tuna steak, salmon and halibut.

Eggs are, of course, another quick-and-easy protein source, although, may be best combined with an avocado at breakfast time for optimal place in a gym enthusiasts diet.


Working late? Training late? That’s no excuse. Skipping evening meals leads to poor recovery and reduced workout performance.

DIET PRO™ MEAL is a good alternative skipping your evening meal, and provides a 25g premium quality dose of protein to help maintain and support your muscles, however, it, of course, should be consumed in conjunction with a healthy, balanced diet for optimum results.

Why not plan your meals ahead to avoid skipping your evening meals before bed? What’s more, a good meal plan can help you maximise on consuming various proteins, stick to your budget and ensure you are consuming a nutritionally-sound diet.

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