Always eat and drink after your workout no matter how late it is. Your body needs carbohydrate, protein and other nutrients to replenish fuel stores and recover after training. Skipping that post-workout meal will delay recovery and leave you feeling sluggish the next day. Provided you don’t over-eat, these calories will not be turned into fat.
To ensure you are properly fuelled before your evening workout, aim to consume the majority of your calories and nutrients during the early part of the day – have a good breakfast and lunch, with two or three balanced snacks in between meals. After working out, have a drink straightaway (water, diluted juice or a sports drink) then a light meal as soon as possible.
Boil Rice with dry vegatable. rajas restaurant is a good place to refuel your body with the healthy options