5 tips against hunger after training


Do you often struggle with cravings after training?

Regular workouts can boost your metabolism as well increase your appetite. It has been scientifically proven. However, that shouldn’t be an excuse for indulging in burgers, fries and the like afterwards. Often the calories burned are overestimated and in the end we eat more than our body after the gym for muscle building needs. Or we eat the wrong thing. So how do you avoid binge eating after your workout?

5 top tips for fighting cravings after exercising

Man does sport in the fresh air

1) Be realistic

We usually estimate our calorie intake through food to be lower and the calorie consumption through exercise higher than it actually is. Of course, there is nothing wrong with having an ice cream every now and then. After a hard workout, however, a full meal with complex carbohydrates, high quality protein and good fats is better. Or try a healthy and quick post-workout snack!

2) Are you really hungry?

After every workout, ask yourself the following question: “Am I really hungry?” If you can’t answer this question with a definitive “yes”, you may simply have had too little to drink during your training. We often mistake thirst for hunger. So first drink a large glass of water and see how you feel afterwards. Is your stomach still growling? Then you should definitely eat something.

After a short training session A small snack of 150 to 200 kcal, such as Greek yoghurt or a handful of nuts, is often enough. If you’ve been training for a long time or lifting heavy weights, things are of course a little different.

Lemon water after exercise

3) food cravings? Regular meals help

If you feel cravings after training, then you probably didn’t eat enough for the rest of the day. Regular meals help keep blood sugar levels constant. So the risk of “overeating” is less.

How often you eat depends entirely on your personal goals. Do you want to lose weight? Then stick to three balanced main meals. If you just want to stay healthy and fit, you can also have one or two snacks in between meals.

For sufficient satiety, make sure to do it with every meal high protein foods (lean meat, fish, dairy products, nuts, legumes …). In the American Journal of Clinical Nutrition a study was published in which the effect of protein on weight management and feeling of satiety was investigated. The researchers found that protein made the subjects more satiated and more satisfied than carbohydrates and fat. In this study, this led to a reduced energy intake and thus to a weight loss for the participants.


4) Plan your workout smart

If you feel like you’re always hungry after your workouts, always plan for them before a main meal. Whether you work out before breakfast, lunch or dinner: one clever scheduling gives you the opportunity to replenish your energy store with a full meal. So you don’t need any extra snacks in between.

5) Find fitness activities that you enjoy

We often torment ourselves during training, even though we don’t really enjoy it. In our minds we are already at the sweet reward afterwards. It is important that you learn to rethink. Find an activity that you enjoy, regardless of whether it is To run, Cycling, bodyweight training, or yoga. Actually, exercise should be the reward for your body, not the food afterwards. You are doing something good for yourself, keeping yourself fit and healthy!

The important thing is to listen to your body. If you feel hungry after exercising, don’t ignore your growling stomach. Or is it just a habit of getting something between your teeth after a workout? Go for intuitive eating: learn them Signals from your body interpret correctly and fill up your energy stores with a balanced meal. But be careful: don’t get all the calories you burned right after your workout.


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