“I run because I like to eat ” Or “it motivates me to train because I can eat what I want.” Does it sound familiar to you? Do you have hunger attacks after exercising?
We overestimate the number of calories we burn and then end up taking in many more.
Regular workouts can activate your metabolism and increase hunger.Although this has been scientifically proven,
it shouldn’t be an excuse for you to kick your boots on burgers, fries, or pizza.
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5 tricks to avoid eating too much when you are very hungry after training
1. Be realistic
Do you think you really burned the same number of calories as that bowl of ice cream you had? Be realistic when choosing what you eat after training. Normally we do not estimate well the calories we consume and we overestimate the number of calories burned in exercise.
If you need more ideas on what to eat after training, check out this nutritional guide for runners.And don’t forget that people who take the time to enjoy food consume fewer calories!
2. Are you really that hungry?
After each workout, ask yourself if you really are that hungry. If you answer with a resounding “yes” you may have forgotten to drink enough water. Sometimes we confuse the feeling of thirst with hunger, so before you start eating, drink a good glass of water.
If you still feel hungry, then go eat. After a short training session, you will need 150-200 calories, such as Greek yogurt or a handful of dried fruit. If you have been training for longer or have been lifting weights, then you will need something else.
3. Do you have hunger pangs? Try to eat r toegular meal
If you really have a lot of hunger after training, you have not eaten enough throughout the day. Eating regular meals is good for keeping your blood sugar levels steady. This will make you less likely to go overboard with food after training. How often you eat meals depends entirely on your personal goals.
One way to make sure your stomach is satisfied is to eat protein-rich foods (lean meat, fish, dairy, nuts, legumes, etc.) at every meal. A study published in the American Journal of Clinical Nutrition examined the effect of protein on weight management and satiety. The researchers found that protein was more filling than carbohydrates and fat. In this study, the observed subjects had a reduction in energy and this led them to lose weight.
For more information, find out how much protein you need after training.
4. Plan your workouts wisely
If you’re always hungry after training, plan your workout just before a main meal.
It does not matter if you prefer to train in the morning, in the afternoon or at night. Planning your workouts wisely will give you the opportunity to fill your reserves with a full meal. This way you will not need to take snacks or extra calories.
5. Do activities that you like, not just to burn calories
Sometimes we torture ourselves with workouts that we don’t really enjoy at all. We spend all our time thinking about finishing it and what we are going to eat when we finish.
Change the chip. Find an activity that you really like. It doesn’t matter if it’s running, cycling, weight training or yoga. Exercise is the body’s reward, not food.
The most important thing is that you listen to the signals your body sends you. If you feel hungry, don’t ignore the signs. Learn to interpret them correctly, to eat intuitively and fill your energy reserves with a balanced meal. But don’t make the mistake of eating all the calories you’ve burned in training.