Do you get off work at night? Generally speaking, it is not suitable to eat too much after 9 pm, so I don't know when you are talking about. It's 6 o'clock after work at night, 7 o'clock after exercise, and then it's 30 minutes when you get home. You can eat at this time, but protein and carbohydrates are the main food. One is to supplement the energy you consume, and the other is to supplement the nutrients needed for muscle synthesis. This is not a free practice.