Day after workout Hunger

Fitnessgirl0913

Hi Everyone,
I am new to myfitness pal and started using it to track my macros mainly and make sure I am not eating too much in a day. I have recently started adding weight lifting into my routine (it was pretty much straight cardio before). I am not trying to lose weight but want to tone and build lean muscle (yes I know I may gain weight and I am okay with that). I met with a trainer and she showed me exercises for my chest, shoulders and triceps, back and biceps, abs, and legs. I started my program on Saturday so I just finished my third day (I tend to do my workout after dinner) and I find myself practically ravenous all day the next day like I have never felt before. I am eating plenty of carbs on the days I lift and drinking whey protein after to replenish but I have this intense hunger that won't so away. Has anyone else experienced this and have any tips to combat it? I have been reading online about the after burn affect and that may be the cause but I am not sure if I fully buy into it.

PS my weight lifting sessions are about 60 minutes and I am an 137 pound 5'5" female

Thanks!

Jthanmyfitnesspal

I find the same thing. Strength training kicks up may appetite the next day. It gets better as you get used to it, but calorie restriction always creates some periods of hunger. Just think, some day you'll be on maintenance, and, in theory, you won't be hungry!

The only thing I've found that reduces my hunger is cardio. I've gone to the gym with a powerful hunger late in the afternoon, thinking there's no way I can do anything. 5 minutes in and the hunger is gone. Let me know if it works for you!

Fitnessgirl0913

Thanks for the advice! I will try taking a brisk walk after my weights and seeing if that helps. It helps to know I am not alone too!

DancingMoosie

How many calories are you eating?

Fitnessgirl0913

1600-1800 a day, I try and stick with 1600 but I will go up to 1800 if I am having a day so to speak.
I should add MFP put me around 1650 for my goal.

DX2JX2

Go heavy on the protein. It may help to fill you up more and your body needs it to replenish anyway.

I'm not terribly astute at specific training diets, but I never heard of specifically focusing on upping carbs on lifting days? I thought carb loading was more of an endurance thing?

DebLaBounty

Add in some protein. Skinless chicken breasts, salmon, eggs, etc.

Fitnessgirl0913

I am eating 140g of protein every day, maybe I should up it though hmmm... thanks for all the suggestions everybody!

DancingMoosie

140g protein should be enough. If this is new, it may just be your body adapting. I used to get super hungry after lifting, but not anymore. I would put 1/2 advantEdge protein drink in my coffee along with a quest bar for breakfast after lifting. How's your fat intake?

Fitnessgirl0913

Okay thanks! My fat goal is 44g and I hit that everyday. I am hoping it is just my body adapting since weight lifting is so new to me.

DancingMoosie

MFP gives you 1650 to maintain your current weight? That sounds a little low. Track you weight for about a month and see if you don't lose a little. I'm guessing 1800 would be closer to maintenance without exercise calories.

Fitnessgirl0913

Okay I will track thanks for the advice!

Raegold

I feel this way too, definitely since starting the Strong Curves program. I'm also trying to figure out how to manage it... good luck!

Jthanmyfitnesspal

DX2JX2 wrote: »

Go heavy on the protein. It may help to fill you up more and your body needs it to replenish anyway.

I'm not terribly astute at specific training diets, but I never heard of specifically focusing on upping carbs on lifting days? I thought carb loading was more of an endurance thing?

Lots of different opinions, and mine is the following:

You do not need to overeat protein. You just need enough (high quality) protein to allow your body to rebuild. Note that the US RDA is only .8g/kg bodyweight (.4g/lb). You can up this somewhat, it you like, but I have seen no evidence that going way over this amount (e.g., more than x2, as lots of weightlifters do) better maintains muscle.

Maintaining or increasing muscle requires primarily exercise, particularly while cutting. Any type of exercise helps, but weight training is very effective. (Do what you like!)

The direct downside to overeating protein with a calorie limit (particularly with a net deficit, as when cutting, but also in maintenance) is that you have to compensate by reducing fats and carbs, which represent the best bodily fuels. You body can metabolize protein for fuel, but it is inefficient and I think it just makes you feel hungry. You are better off eating adequate protein (perhaps a bit over the RDA on average) and then filling in your calories with high quality fats (nuts, olive oil, butter, cheese, avocado, etc.) and carbs (fruits, oatmeal and other whole grains). High-quality fats are really your friend when cutting-- they are very satisfying. High-quality carbs are also very healthy within reason, eating more on days where you burn more through activities (a good guide is to look at your exercise calories and eat some of those as carbs).

DX2JX2

Jthanmyfitnesspal wrote: »

Lots of different opinions, and mine is the following:

You do not need to overeat protein. You just need enough (high quality) protein to allow your body to rebuild. Note that the US RDA is only .8g/kg bodyweight (.4g/lb). You can up this somewhat, it you like, but I have seen no evidence that going way over this amount (e.g., more than x2, as lots of weightlifters do) better maintains muscle.

Maintaining or increasing muscle requires primarily exercise, particularly while cutting. Any type of exercise helps, but weight training is very effective. (Do what you like!)

The direct downside to overeating protein with a calorie limit (particularly with a net deficit, as when cutting, but also in maintenance) is that you have to compensate by reducing fats and carbs, which represent the best bodily fuels. You body can metabolize protein for fuel, but it is inefficient and I think it just makes you feel hungry. You are better off eating adequate protein (perhaps a bit over the RDA on average) and then filling in your calories with high quality fats (nuts, olive oil, butter, cheese, avocado, etc.) and carbs (fruits, oatmeal and other whole grains). High-quality fats are really your friend when cutting-- they are very satisfying. High-quality carbs are also very healthy within reason, eating more on days where you burn more through activities (a good guide is to look at your exercise calories and eat some of those as carbs).

Very informative post. Thanks for taking the time!

ccruz985

Exercising can suppress our ghrelin production so on the days we don't work out, we can feel ravenous. Also, the day after resistance training my appetite tends to go way up.