How to Deal with Post Workout Hunger

Do you find yourself ravenous after your early morning workout? If so, you are not alone. I have been hearing this complaint from many of my clients. While your intention may be to lose a few pounds, this increased hunger can actually make you gain weight if you aren’t careful.

Real case story
I recently did a similar post on one of my clients who was taking boot camp early in the morning who has similar complaints of extreme hunger after working out. But I have been hearing this from so many clients, I decided to do another post on it.

Here is a real life story of one of my clients:

Kate had just signed up for a sprint triathalon and had training sessions 4-5 days a week at 6:30 am. Her sessions were 45 minutes in length. Pool 2 days, biking 2 and running 1 days.  She would get out of bed at 5:45 am, down a cup of coffee and head over to Central Park for her bike/run or the pool. She managed to drink a bottle of water during her workout – but no food. After showering and on her way to work at 8:30 am, Kate would be famished and grab a yogurt for breakfast. This did nothing to satisfy her hunger … but she was trying to diet. When lunch time came, she ordered a large wrap (800 calories). There was no way a salad would satisfy her. The snacking continued later on into the day. She tended to eat most of her dinners out on the later side. Of course these dinner usually included 1-2 glasses of wine. Now that Kate was getting up at 5:45 instead of 7:30, she was losing out on sleep and was chronically tired. Overall, Kate had gained 5 pounds since she started training … and it was not all from muscle (although she reported feeling slightly more toned)

Kate’s problems
– no fuel prior to working out
– minimal fluid prior to working out
– inadequate post workout meal
– jumbo sized lunch
– not-so-healthy snacking in afternoon
– dinners are too large
– alcohol is interfering with Sue’s sleep (and adding unwanted calories)
– poor/inadequate  sleep can cause weight gain

Exercise physiology 101
Your body needs adequate nutrients, especially if you are working out. We have all heard the expression that “your body is like a car – it needs fuel in order to run”. If you don’t give it the right fuel at the right time, your body will run out of steam. Not only will energy levels plummet while working out, but your brain can also send out signals to increase appetite later on in the day

Here are some of  my solutions for Kate
1. Drink a 16 oz bottle of water prior to working out. Make sure to stay hydrated throughout the day. Being dehydrated can lead to headaches, low energy levels and can make you think you are hungry (but your body is really craving fluid).

2. Have a light snack prior to early morning workout. Since Kate wasn’t hungry when she got up at 5:45 am, I suggested ~ 100-150 calorie “feeding” that was mainly carbs. Example: pack of oatmeal or small bowl of cereal with milk or a banana or a piece of whole wheat toast with jam or a small energy bar. This would help to energize her during her workout.

3. After her workout, she needed a more substantial breakfast than what she was having. Muscles need fuel after exercising. Improper refueling will only lead to low energy levels and increased cravings later on. The ideal meal would be mainly carbs with a little protein. Since Kate was trying to watch her weight, I suggested ~ 250 calories. Recommendations: yogurt with some berries and high fiber cereal or whole wheat english muffin with a tablespoon of peanut butter or one egg plus 3 white and 2 slices of light whole wheat toast.

4. Make sure lunch contains adequate fiber as well as protein to help her feel full. A salad with a lot of veggies, ~ 4-5 oz lean protein, 80 calories of salad dressing and a serving of carbs (pick one: fruit or whole grain roll or beans in the salad) would be her best bet. Hopefully by adding a light breakfast prior to working out and a more filling breakfast after exercise, Kate would not feel like she needed a jumbo sandwich for lunch. If she wanted a sandwich, I would find a selection that was ~ 450-500 calories.

5. Plan a healthy afternoon snack for ~ 150 calories. Ideally one that includes some carbs and protein/fat. Suggestions: 4 oz cottage cheese and 1/2 cup berries or 5 oz 0% Greek yogurt and fruit or 12 almonds and an apple or a string cheese and 70 calories of whole grain crackers. This will help to ward off sugar cravings and keep energy levels up.

6. Since Kate added more calories earlier in the day, it is important that she is careful with what she is eating at night. While alcohol can fit into a weight loss eating plan on occasion, I recommended she limit it as much as possible – especially when she was exercising at 5:45 am. Alcohol interferes with sleep and contains empty calories. It can also reduce your willpower to watch what you eat. I also recommended she eat out less frequently. It can be difficult to control calories in restaurants.

7. Kate needs to work on getting more sleep.

For more posts on sports nutrition, check out:

Fuel your workout
Watch Martha on YouTube talk about fueling your workout 
Pre and post meals to maximize muscle development
Eat right to maximize your workout
Recommended snack prior to early morning bootcamp workout