Many complain that after training they are tormented by severe hunger, but it seems that if you eat, then all efforts will go down the drain. What to do? It was the same for me when I went to the gym before I figured out nutrition.
Rule number 1 for all those who are losing weight: Start playing sports and training when you have established a regimen and quality of nutrition.
Without this, you will only waste your energy, nerves, time and money. If after a workout you feel very hungry - you are doing something wrong, because. at right approach appetite will remind of itself not earlier than in 40 - 90 minutes.
Let me also remind you about how to eat right before and after fitness classes: you need to eat 2 hours before (a regular meal with complex carbohydrates), and immediately after training (after 30-40 minutes) - protein (cottage cheese, boiled meat).
The difference between true hunger and ordinary appetite is that you feel hungry, but you do not notice weakness
Causes of post-workout hunger and how to avoid them
- Reason #1. Training on an empty stomach. This is mainly practiced by those who work out in the morning, immediately after work, and those who think that you will lose weight faster this way. There is nothing useful for losing weight in this opinion, and on the contrary, it is harmful. So, if you go for a run in the morning, then at least your body has not received food for 8-10 hours, if after work, then 4-6 hours pass. Muscles work at the expense of glycogen stores (this is a store of glucose), fat is consumed from about 20 minutes of training. But by this time, glycogen stores are already minimal, and during training, the body begins to experience a lack of glucose, and, ultimately, will force you to replenish your carbohydrate reserves, and not with dietary products, but with sweets in excess. What to do? You have to eat before training. If you work out in the morning, then fruit juice will be the best and fastest source of carbohydrates. It is better if it is freshly squeezed fruit juice - it is digested as quickly as possible and provides a portion of glucose. If classes are scheduled after work, then porridge and fruits rich in carbohydrates (bananas, for example) are suitable here. Try it, look for what suits you best.
- Reason number 2. Too long workout. This threatens those who practice more than 1.5 hours. For weight loss, moderate-intensity training is necessary, at this time the body “burns” fats. But along with them, carbohydrates also “burn out”. Thus, after a long workout, the body requires to replenish the supply of not only carbohydrates, but also fats. What to do? Have a snack in the middle of your workout. You will need sweet fruits, special sports foods and drinks.
- Reason number 3. Cold air workout. These include classes at a temperature of +10 ... +15 degrees, as well as in the pool. With them, energy is spent not only on movement, but also on maintaining body temperature, that is, for warming. Therefore, after long baths, we feel a strong need for fatty and high-calorie food, which is designed to restore subcutaneous fat spent during training. What to do? Dress warmly. When the temperature drops to fresh air wear a hat, warm jacket and gloves. And do not delay training in the pool for more than 30 minutes.
- Reason number 4. Too much intense training. The higher the pulse and load, the more and faster glycogen stores you will spend, of course, and fats will “burn out”, but there are more carbohydrates. Therefore, after a short period of time, you will get a situation, as with reason No. 1 - as a result of a lack of glucose, severe hunger, cravings for sweets. What to do? Know the measure. 1-1.5 hour workout medium intensity - ideal for weight loss. But if you really want to "give it your all," take fruit with you for a snack, and after training, eat cottage cheese or a piece of boiled meat.
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1. Learn to distinguish the psychological desire to eat from the physiological. On training days, we tend to allow ourselves too much and even tune in to overeating. “Today I can eat a chocolate bar, anyway, then I’ll go for cardio, it will burn out.” However, everything is far from being so simple.
We tend to overestimate and underestimate the calorie content of food and its composition. A 100-gram bar of chocolate will pull in more than 500 kcal (a woman weighing 70 kg will spend the same amount in an hour of intense aerobic exercise). “Moreover, with this treat you will get not only sugar, but also a fair portion of fat,” says Evgeny Belyanushkin, nutritionist, sports doctor. - Dark chocolate can contain 40% cocoa butter. And unlike sugar, it will not burn out so quickly, it will not be disposed of. Eating a bar of this chocolate is about the same as swallowing three tablespoons of butter.”
Realize this and don't be fooled. Also learn to reward yourself with food for a job well done, including at the gym. If you want to reward yourself, find another way. For example, go to one of the beauty treatments. Fortunately, many fitness clubs have spas.
2. On training days, increase your diet by 200 kcal. As a result of any physical activity, the body consumes an additional amount of energy. This means that the need for food (read: food) also increases. To keep hunger under control and not overeat, it is better to add food to yourself on a planned basis. Calculate . And on training days, increase it by the indicated 200 kcal. First of all, due to complex carbohydrates: cereals, pasta cooked to al dente from durum wheat, grain bread, potatoes.
3. Eat one and a half to two hours before training. Fully. Otherwise, after class, you can get so hungry that you stop controlling yourself and are guaranteed to overeat.
“Ideally, your body should get slow carbohydrates,” says Tatyana Minina, personal trainer, instructor of group programs, participant and winner of amateur cross-country skiing and triathlon competitions. “Grains, al dente durum wheat pasta, boiled potatoes will provide your body with energy for the entire workout without sudden spikes in blood sugar levels.”
Having calculated how much food you need per day, distribute it between meals, planning correctly. And coordinate your workouts with him. If for some reason it was not possible to eat on time, more than 4 hours have passed since the last meal, be sure to have a snack before training. What exactly - choose based on how much time is left before the lesson and how intense and long the load is for you.
The closer the "X hour", the more liquid and homogeneous food you need to choose. 40-50 minutes before class, you can still eat fruit or puree soup. For half an hour - it is better to choose drinking yogurt, smoothies. Right before entering the training "arena" limit yourself to fruit juice or tea with sugar.
“If the load is going to be light, like stretching or a yoga lesson for beginners, it’s enough to refresh yourself with some sweet fruit, say, a banana or persimmon,” says Tatiana Minina. - If it is long and / or intense, it is better to drink sweet tea shortly before class. As an option, drink marshmallows or marmalade with them: they will quickly melt and give a lot of calories. If the workout is long, you can drink sweet tea during it.
If you train regularly, it's good to have sports drinks: carbohydrate or protein that can be quickly diluted in a shaker.
“If you have planned an intense and / or long (more than an hour) workout, and less than half an hour before it and you are hungry, you won’t be able to fully complete it in any case,” says Evgeny Belyanushkin. - A light snack simply won't give you the energy you need, and you'll get tired quickly. Dense - will make you spend a significant part of it on the digestion of the same food. Exercising on a full stomach is just as difficult as exercising on an empty one. Therefore, in this case, it is better to reduce the intensity of training.
4. Satisfy your hunger after your workout. Usually in the first 15-20 minutes after class: smoothies, freshly squeezed juice, sports cocktails… They help restore blood sugar levels that fall after the body has used up glucose in the muscles and liver.
“However, sometimes the feeling of hunger may not be associated with low glucose levels, but with the fact that the stomach is literally empty,” says Tatiana Minina. - In this case, it is better to eat fiber-rich vegetables in the first hour after class. Or unsweetened cereals and wash them down with tea or water.”
Some workouts whet your appetite more than others. According to the experience of Evgeny Belyanushkin, these are intensive classes martial arts. From the point of view of Tatyana Minina - skiing (and in general any winter sports) and swimming. “In the first case, we spend a lot of energy in a cold environment, in the second - in a dense one. Although the temperature near the water in the pool is not so low, we give it a lot of heat. Air cools us by blowing. But we warm the water with ourselves - just like a sofa or a chair.
Be ready to satisfy your hunger in time if you have one of these workouts. And you will avoid overeating.
5. Don't skimp on sleep. “In training, we spend energy that we get not only while eating, but also while resting,” reminds Evgeny Belyanushkin. Do not get it during sleep - the body will require more at the time of the meal. A well-known fact: against the background of lack of sleep in the body, a greater amount of the hunger hormone ghrelin is released. And that leads to overeating.
Adjust your daily routine, eat right on training days, and fitness will definitely help you lose weight.
An increase in appetite during training is a normal physiological reaction of the body. While exercising, you expend energy, and the body seeks to replenish calories and restore balance by sending you hunger signals. Things are different with psychological hunger. Most people overestimate calorie expenditure - they think that they burned a lot of calories in training and now they can not limit themselves. Let's figure out why you feel hungry after exercising and how to deal with it.
As mentioned above, the reasons can be physiological and psychological.
Physiological reasons:
- You spent energy on training, and the body seeks to restore balance - this is natural and should not interfere with weight loss.
- You do too much cardio (doing at least an hour a day). Excess aerobics creates considerable stress, which introduces an imbalance in. Stress increases the production of the stress hormone cortisol and the hunger hormone ghrelin, but decreases levels of the satiety hormone leptin.
- You are not eating enough calories. Perhaps your diet is so meager that you simply do not eat enough. In addition, as a result, it becomes much more difficult to control appetite and lose weight.
- You sleep little. Lack of sleep reduces leptin levels, increases ghrelin and cortisol, and decreases insulin sensitivity. With a lack of sleep, the body tries with all its might to store as much energy as possible, increasing the feeling of hunger and.
Psychological reasons:
- You overestimate your calorie expenditure and think it's unfair to limit yourself.
- You mistake ordinary fatigue after a workout or thirst for hunger.
- You can't tell real hunger from food cravings.
According to studies involving athletes, moderate-intensity exercise does not increase hunger, and a balanced diet helps to better control appetite.
Generally speaking, it must meet the following criteria:
- Adequate daily calories. For calculation daily requirement There is .
- . If frequent and small portions do not saturate, then eat less frequently.
- Proteins, fats and carbohydrates in every meal. A balanced meal should contain at least 20 g of protein, 10 g of fat and 30 g of carbohydrates.
- A sufficient amount, and in the diet. If you exercise regularly, then you need to get 1.5-2 g of protein and 0.8-1 g of fat per kilogram of weight with food, eat vegetables and greens daily. A combination of protein, fiber, and fat helps control appetite, according to research.
- Solid food is better than liquid food. Liquid calories from smoothies, kefir, juices are easily digested, and therefore the feeling of hunger after such a meal comes very quickly.
- Correct. Before and after training, proteins are especially needed and complex carbohydrates. They feed the muscles for a long time and maintain the sugar level at a normal level, which helps to control appetite.
- Moderate intensity strength training and enough cardio. Do not crawl out of the hall or live in it. If you want, then 2-4 strength training sessions and 150-300 minutes of cardio per week are enough.
- Attentiveness to your feelings. If you have a hearty breakfast, and in the evening you feel hungry, then maybe you should distribute daily calorie content so that you feel comfortable?
It's important to talk about mindfulness. When you feel hungry, ask yourself: Am I really hungry, or is it a food craving? What is behind it? Stress, boredom, fatigue, habit? Or maybe I want to reward myself for a successful workout or a lost kilogram? Pamper yourself after a busy week? Do not be afraid psychological work above oneself. Ask yourself questions and answer them honestly.
When you managed to deal with your feelings and understand that this feeling in the stomach is the same hunger, it's time to think about the right snack. Remember that we are fed up with solid foods and a combination of proteins, fats, fiber? Therefore, the popular recommendation about an apple for a snack is no longer.
Easy, quick and healthy snacks
- Vegetable sticks with sauce from;
- Crispbread with chicken meat and herbs;
- Crispbread with curd cheese;
- Low-fat cottage cheese with berries and nuts or moderate fat cottage cheese with berries or fruit;
- Salad from and chicken breast;
- Whole grain toast with egg;
- Baked apple with cottage cheese.
Calculate your snack size based on your daily caloric intake. Remember that snacks should be smaller than the main meals, but should also contain proteins, fats and carbohydrates.
Hunger after a workout is normal, but you can not go on about it. There are several rules, they should be observed so that hunger after physical activity did not lead to overeating.
Question increased appetite after training, especially those who are engaged in order to lose weight. It is not difficult to explain the nature of this hunger - the body has spent a lot of energy and seeks to restore the calories spent. An increase in appetite is a natural reaction of the body, but if it leads to overeating, then all efforts in training will be in vain.
If you are worried about uncontrollable hunger after class, then review your diet. Even diet food should take into account all the needs of the body, healthy diet cannot consist only of kefir and lettuce. The body must replenish energy costs, especially if you exercise intensively. Any sport increases the body's need for proteins, fats and carbohydrates, the lack of compensation of nutrients from food leads to severe hunger, in particular after training, when blood sugar levels become lower. Most likely, it is not the lack of willpower that is to blame for overeating after a workout, but an incorrectly composed diet.
A person involved in sports should receive 1.5 grams of protein per kilogram of weight daily. This number corresponds light workouts, for example, three group cardio per week, or Pilates with the same frequency. For those who spend power training, the amount of protein should be increased to 2-3 grams per kilogram of weight. An error in calculating the amount of protein is following the World Health Organization recommendation of 0.8 grams of protein per kilogram of body weight. This amount is minimal and will be sufficient only for people leading an inactive lifestyle. With an active lifestyle, a lack of protein turns into outbreaks of acute uncontrolled hunger.
In addition to protein, healthy fats must be present in the diet; a person with an inactive lifestyle needs to consume at least 40-60 grams of healthy vegetable oils daily, for example, sesame, olive, linseed oil, or fish oil. When playing sports, the need for fats increases two to three times.
Lack of fat causes hormonal imbalances, they are also characterized by an exacerbation of hunger.
In order not to suffer from an increased appetite after a workout, it is often advised to have a snack before training with fruits or drink fresh juices. However, following this advice results in a massive drop in blood sugar at the end of your workout. Athletes act differently, they take protein or protein-carbohydrate shakes after training. If you train to lose weight and your goals do not correspond to eating after a workout, then an hour and a half before training, you should eat complex carbohydrates - bread and cereals.
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Training on an empty stomach has certain advantages, as the body will burn glycogen faster and get to fat stores, growth hormone will be produced in large quantities which speeds up muscle recovery. But does it matter against the background of the fact that after the lesson there will be a need to thoroughly refresh yourself, otherwise you will experience weakness throughout the rest of the day.
You don't have to look at exercise as a way to get rid of calories. Even if the only goal of the classes is, they will not work without a quality balanced diet. There is no universal remedy for eliminating hunger after a workout, but it can be moderated with a competent approach, and if you cannot cope on your own, it will be advisable to contact a nutritionist. If hunger after a workout is a good sign, then its complete absence, especially after lifting weights, should be alarming, as it will indicate overtraining.
