Can I eat protein after exercising at 10 p.m.?

Generally speaking, whether it's appropriate to consume protein at 10 p.m. after exercising depends on individual factors such as physical condition, exercise intensity and goals, and dietary plan. The specific analysis is as follows:

If the exercise was intense, daily protein intake has not been met, there is a need for muscle repair, and digestive function is good without sleep issues, then consuming a moderate amount of protein after exercising at 10 p.m. is acceptable. Opting for easily digestible options like eggs or sugar-free protein powder can provide building blocks for muscle recovery, support training effectiveness, and avoid placing excessive burden on the digestive system.

However, if the exercise was light in intensity—such as mild activity—or if sufficient protein has already been consumed during the day, or if digestive function is weak or there are difficulties falling asleep, it is not recommended to consume protein after exercising at 10 p.m. In these cases, the body’s demand for protein is low; consuming it may increase digestive strain and potentially impair sleep quality, which is counterproductive to recovery.

When consuming protein, control the portion size to avoid excess; choose easily digestible forms to reduce gastrointestinal burden; avoid lying down immediately after eating—wait 30 minutes to an hour; and if digestive discomfort or disrupted sleep occurs after trying this, adjust the habit accordingly.