Ravenous after cardio

trudie_b

I really think I'm going to have to give up steady state cardio; the last few times I've gone on my exercise bike I've had to cut the session short to eat something, because I got so hungry and shaky I couldn't go on. And I ended up eating more calories than I'd just burned!! This only seems to happen when I'm on the bike, it doesn't happen when I use my trampoline, I think because I'm doing HIIT, nor does it ever happen at the gym when lifting weights or doing kettlebells. It's not even as though I was doing it fasted - I ate a hearty lunch two hours before!!

Anyone else find this?

kimkimcoleman

Yes, right now I'm trying to lose a few pounds so I've just been walking for cardio. If i run I feel like I'm starving and end up eating all the calories I burn while running. I don't feel so ravenous while walking so I'm able to keep my calories down.

NorthCascades

Usually this means too much intensity. This is what "the fat burning zone" is all about. You burn calories at any exercise intensity (in any zone) but if you work really hard, most of the energy you burn comes from glycogen not fat. You have a very limited amount of glycogen, it's what your muscles need for high intensity exercise, and it's also the only fuel your brain can use. Which means it's important stuff. When you use it up with exercise, your body needs it to be replenished, and part of how it makes that happen is with "I'm freaking starved!" feelings. This is common enough to have a name: "runger."

Exercising at a lower intensity, so that you would be able to have a conversation, tends to have the opposite effect, of suppressing hunger. The calories you burn come immediately from fat which isn't limited or as critical, which means for many people this produces less hunger.

Lipsmahoney

trudie_b wrote: »

I really think I'm going to have to give up steady state cardio; the last few times I've gone on my exercise bike I've had to cut the session short to eat something, because I got so hungry and shaky I couldn't go on. And I ended up eating more calories than I'd just burned!! This only seems to happen when I'm on the bike, it doesn't happen when I use my trampoline, I think because I'm doing HIIT, nor does it ever happen at the gym when lifting weights or doing kettlebells. It's not even as though I was doing it fasted - I ate a hearty lunch two hours before!!

Anyone else find this?

I have a protein shake and sip it during Cardio. My shakes are 60 g protein. Once finished I have an appleor a banana or a couple of eggs. I have lost 60 lbs in 7 months - it works as part of the rest of my plan as a non competetive body builder in training at the age of 47 starting. I do not count calories. I follow combos of foods, time of day etc. Hope this helps

trudie_b

NorthCascades wrote: »

Usually this means too much intensity. This is what "the fat burning zone" is all about. You burn calories at any exercise intensity (in any zone) but if you work really hard, most of the energy you burn comes from glycogen not fat. You have a very limited amount of glycogen, it's what your muscles need for high intensity exercise, and it's also the only fuel your brain can use. Which means it's important stuff. When you use it up with exercise, your body needs it to be replenished, and part of how it makes that happen is with "I'm freaking starved!" feelings. This is common enough to have a name: "runger."

Exercising at a lower intensity, so that you would be able to have a conversation, tends to have the opposite effect, of suppressing hunger. The calories you burn come immediately from fat which isn't limited or as critical, which means for many people this produces less hunger.

I don't get it when I run! So this is really weird. It only ever seems to happen on the bike.

And when I do HIIT on the trampoline, trust me, I would not be able to say a sentence, let alone have a conversation. Nor when I'm doing kettlebell swings.

trudie_b

Lipsmahoney wrote: »

I have a protein shake and sip it during Cardio. My shakes are 60 g protein. Once finished I have an appleor a banana or a couple of eggs. I have lost 60 lbs in 7 months - it works as part of the rest of my plan. I do not count calories. Combos of foods, time of day etc. Hope this helps

I bought stuff for a protein shake, but I haven't tried it yet, so maybe I will. I kinda resent spending calories on something that isn't even real food, but it's better than going on a post-exercise bender, I suppose.

Lipsmahoney

trudie_b wrote: »

Lipsmahoney wrote: »

I have a protein shake and sip it during Cardio. My shakes are 60 g protein. Once finished I have an appleor a banana or a couple of eggs. I have lost 60 lbs in 7 months - it works as part of the rest of my plan. I do not count calories. Combos of foods, time of day etc. Hope this helps

I bought stuff for a protein shake, but I haven't tried it yet, so maybe I will. I kinda resent spending calories on something that isn't even real food, but it's better than going on a post-exercise bender, I suppose.

It is the quality of the calories and the metabolism that counts

Sara1791

NorthCascades wrote: »

Usually this means too much intensity. This is what "the fat burning zone" is all about. You burn calories at any exercise intensity (in any zone) but if you work really hard, most of the energy you burn comes from glycogen not fat. You have a very limited amount of glycogen, it's what your muscles need for high intensity exercise, and it's also the only fuel your brain can use. Which means it's important stuff. When you use it up with exercise, your body needs it to be replenished, and part of how it makes that happen is with "I'm freaking starved!" feelings. This is common enough to have a name: "runger."

Exercising at a lower intensity, so that you would be able to have a conversation, tends to have the opposite effect, of suppressing hunger. The calories you burn come immediately from fat which isn't limited or as critical, which means for many people this produces less hunger.

Thanks for this explanation. My appetite is usually decreased on days I do cardio - nice to have an explanation.

kcjchang

No. Are you hydrating enough? Do you have sufficient cooling? Thrust in disguise? Riding indoors is generally more work than outside since one is pedaling constantly without the benefit of adequate cooling. Rule of thumbs is one hour indoor ride is equivalent to 1.25-1.5 hour outdoor ride (at same intensity). My appetite is normally suppressed when I do high intensity workouts and the rides are normally no longer than 1-1.5 hours in duration. (Total including warmup, rest, & cool down where the HIT portion of the ride is less than 30 minutes comprising of 3-8 minute VO2 intervals at or just below my maximal aerobic power. I don't do HIIT. They hurt to much and generally a waste of time since I don't or plan to race anymore.) My appetite is slightly elevated for 2+ hours tempo/endurance indoor ride. I don't typically eat anything for indoor rides but start eating 1.5-2 hours while riding outdoors (if the ride is going to be more than 3 hours). Two hours indoor ride is hitting my upper limit as I normally don't need to eat anything for less than 2.5 hours ride outdoors.

trudie_b

Yeah, I drink throughout, and the bike has a fan. I do get wicked lactic acid burn in my legs during, I have no idea if that's linked!

ajwcyclist2016

Need salts in isotonic type drinks. Is it just plain water or is it a performance energy drink you mix. Your body is crying out for fuel as it doesn't have enough to pump your too biggest muscles your legs. Make sure you're well hydrated, so per is clear. Maybe half an hour before have a cofee or expresso also something light to eat like an oat cakes with say jam or honey to give a sugar boost of energy. Unless riding for over 2 hours you shouldn't need food.

kcjchang

trudie_b wrote: »

the bike has a fan

I have three fans on (a ceiling, a floor, and pedestal) when the mercury is between 50-80F and two (floor off) when temp dips. Not industrial because of tight spaces but really want to switch out the floor for those warmer days.

trudie_b wrote: »

I do get wicked lactic acid burn in my legs during, I have no idea if that's linked!

Not likely. Might want to increase your recovery time between intervals until your fatigue resistance catches up and include recovery day(s) between bouts (no idea on your conditioning). If you're not doing endurance rides, reconsider. Glycogen depletion is a long standing strategy. The endurance ride after intense bouts is the key (two on followed by a long ride to empty the tank) for adoption (Type II followed by Type I) with adequate rest following. Rinse and repeat the next week or two weeks followed by a recovery week (lower intensity) for the body to catch up. Strict diet of "HIIT" will just burn you out. If the exercise is just for calories, you're better off staying with tempo rides. It's more sustainable on the long run and burns more calories per unit time.

Try popping a few Tum to neutralize high acidity. (Lactate actually mitigate the burn. The burn is caused by ion imbalance due to ATP conversion to "fuel" for the muscles and neuromuscular fatigue.)

trudie_b

ajwcyclist2016 wrote: »

Need salts in isotonic type drinks. Is it just plain water or is it a performance energy drink you mix. Your body is crying out for fuel as it doesn't have enough to pump your too biggest muscles your legs. Make sure you're well hydrated, so per is clear. Maybe half an hour before have a cofee or expresso also something light to eat like an oat cakes with say jam or honey to give a sugar boost of energy. Unless riding for over 2 hours you shouldn't need food.

Just water. I don't think I'm doing it long enough (45 min) to need salts.

trudie_b

kcjchang wrote: »

Try popping a few Tum to neutralize high acidity. (Lactate actually mitigate the burn. The burn is caused by ion imbalance due to ATP conversion to "fuel" for the muscles and neuromuscular fatigue.)

Cool, I will, thanks.