Because my sport is fitness, not bodybuilding. =), so I can only share my experience below. If your sport is ball games, complete running or other pure aerobic training, my answer may have limited reference significance.
My exercise schedule is:
One hour (warm-up for 8 minutes, resistance training for 35-50 minutes, resistance time generally depends on the number of training positions and groups arranged, but it will not exceed 50 minutes, and then aerobic training for 15-25 minutes will be arranged, sometimes not arranged, up to 30 minutes), and some energy will be supplemented (30 minutes before training, slow carbon (low GI carbohydrates can be added)
Take a shower, go to bed in an hour, and get up at about seven in the morning.
So, if you really don't have time, it's not a problem to exercise at night. The problem is: 1, the arrangement of exercise content. 2. Supplement of energy and water before and after exercise. 3, the arrangement of sleep time after exercise (lack of sleep exercise has the opposite effect, at least 6-7 hours of rest, the body can be repaired). The above three points are very important.
By the way (there are many questions, it's too late, I think it's necessary to say something). Generally, when you exercise (we put it here for about 30-50 minutes), your body will start to secrete cortisol (you can search for it yourself), and the production of cortisol and the secretion of other hormones in your body will start to break down muscles. 2. It will make people excited after exercise, and it is difficult to fall asleep immediately.
The reason why I'm talking about this here is to emphasize the three points mentioned again. Paying attention to them and making reasonable and scientific arrangements, whether it is to lose fat or gain muscle, can make you have better exercise effect. Of course, everyone is an amateur, and professionals usually have more time to train.
If you like sports, you can go to some professional fitness websites to collect some knowledge to arm yourself. Have a good workout ~