Eating carbs after an evening workout. Here’s what you need to know

Carbs aren’t always the enemy!

In fact, there are many weight-loss myths and one of them is to avoid carbs, especially in the evening.

However, eating carbs late at night after a late workout can actually help you lose weight. Here’s what you need to know…

Should I eat carbs after an evening workout?


We’re all unique individuals with our own personal needs and what may work for some people may not work for others.

But many experts believe that eating healthy carbs at night is important because our bodies work hard burning calories even when we sleep to circulate our blood and regulate our hormones.

After a run or workout, it’s important to eat a full meal that contains carbs, protein and fat. Protein is needed to help build muscles after the workout and healthy carbs are necessary as part of a balanced diet.

The reason we’ve all heard ‘no carbs at night’ is down to the fact that our metabolism slows down at night and carbs eaten later on in the day may be stored as fat rather than burned off.

Good carbs or complex carbohydrates take longer to digest, contain fibre and help boost the immune system and metabolism. They can be found in:

  • Whole-grain pasta and rice
  • Brown rice
  • Potatoes with the skin on them
  • Lentils, beans and peas
  • Fruit
  • Vegetables

What is carb backloading?

Some people follow a diet of eating the majority of their carbs later in the day, this is because insulin increases, along with blood sugar, after you eat carbs.

The theory behind it is that insulin sensitivity is higher easier on in the day and storing carbs in your muscle tissue is a good thing. By eating carbs later in the day and working out later in the day, it’s believed you’re using fat as fuel during the day and it can help you lose weight.

It’s important not to starve yourself after exercise as you need something to replenish your body. If you’re going to bed soon, it’s not a good idea to eat a massive meal but a healthy meal is always advised.

5 carb recipes that will help you LOSE weight

All too often people who are trying to lose weight assume that all carbs are off the menu. This is not the case and The Healthy Mummy 28 Day Weight Loss Challenge makes sure their meals plans have a great balance of your favourite healthy carbs that will actually help with weight loss.

Eaten correctly, some carbs can actually help us shred and help give us energy and keep us fuller for longer.



Carbs have a high fibre content which means they help with weight loss and losing belly fat. They also are the number ONE source of energy producing foods, meaning we need them to function properly.

Try these 5 carb recipes from the 28 Day Weight Loss Challenge that are super popular in the Healthy Mummy Community. Not only are they delicious, but they will also actually help you lose weight!

1. Pesto, Spinach and Ricotta Rolls

These rolls from the 28 Day Weight Loss Challenge are a great snack to make for afternoon tea, a picnic, or the kids school lunches.

If you don’t have any pesto, just substitute with a teaspoon of garlic and some finely chopped green shallots (or half a finely chopped onion).

2. Lamb and Potato Pizza

This Lamb and Potato Pizza is fantastic for a solo meal, family dinner, or even a hot lunch.

This recipe comes from our 28 Day Weight Loss Challenge, helping mums lose weight with thousands of delicious recipes for meals and snacks.

3. Dad-friendly Beef Burgers

Burgers are often a family favourite but not always considered a healthy choice. Making the burgers yourself using fresh ingredients will ensure you get to enjoy a well loved dish in a healthy way.

This healthy recipe comes directly from our 28 Day Weight Loss Challenge.

Get the full recipe 

4. Healthy Mexican Lasagne

Mexican Lasagne

This healthy and delicious version of a Mexican Style Lasagne is ideal from the 28 Day Weight Loss Challenge.

Try serving it with light sour cream, or a simple guacamole of avocado mashed up with lemon/lime juice and salt and pepper.

Get the full recipe here.

5. Chicken and Pineapple Fried Rice

Healthy chicken and pineapple fried rice

Why even think about takeaway when you can whip up this delicious and Healthy Chicken and Pineapple Fried Rice from the 28 Day Weight Loss Challenge.

Get the full recipe here.


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