Training in the evening without sacrificing your sleep

The real culprit

It's not the late session that keeps you up — it's usually the caffeine you took to get through it. Its effects last well beyond your last set.

What you can do instead

A pre-workout with no stimulants lets you prepare for training without putting your night at risk. Beetroot, B vitamins and electrolytes support your workout without affecting alertness.

Three simple adjustments

1. Move your caffeine intake before 3pm, or skip it on evening sessions
2. Allow thirty to sixty minutes to wind down after training
3. Keep a steady bedtime, even on training nights

The takeaway

Training late isn't the problem. Training late on a stimulant often is.