The hunger issue is common among individuals. Many people after a workout come back home hungry and compensate by eating more. However, getting hungry after exercises effects people differently and depends on gender and body composition. Timing, the types of exercise and fitness levels of each person also have a different effect on hunger levels.
Here are a few tips to help manage your hunger levels after a workout. It’s all about meal timing!
Have a post workout snack:
During exercise your body will begin by burning carbs, so fuel it by having a healthy carb snack if this is right before your workout (15-30 min).
Fueling up with a healthy meal combined of carbohydrates and protein at least 3 hours before exercising is also a good option. This is best especially for a longer session such as a run. Remember to give enough time between exercising and eating a meal for digestion.
Schedule your post workout snack and meal:
It’s best to schedule your workout before a mealtime. If you are going to come back home after the gym and clean out the fridge, than you might as well exercise before dinner and then come back home and eat your dinner meal. Of course make it a smart, healthy meal for muscle recovery.
Even if it’s mid-day, after the workout you may be hungry just in time for snack. Don’t leave your fuel supply depleted after a workout or you will arrive starving at your next meal and unable to control your portions. So go for a smoothie or yogurt with you to consume and suppress your appetite. Remember to eat within your calorie range so as not to over-eat.
It is common for your hunger signals to overlap with your thirst signals especially if you are dehydrated. Make sure you drink enough water before, during, and after exercise.
It’s an all day-diet plan:
Dietitians stress on eating small frequent meals or snacks at regular intervals with a combination of carbohydrates, protein, fiber and healthy fat. This is to keep you full throughout the day and off sets the peaks and lows of hunger that are experienced during the day. So start your day right and your body’s hunger levels will regulate.