Hunger and/or fatigue after blood donation?

oat_bran

Question for those who have experience with donating blood. Do you feel tired or hungry after donating? if so, for how long? Are you able to stay in a deficit the days following donating? Are you able to continue your regular exercise routine?

I want to donate blood for the first time especially because I'm a short female and at my goal weight I might not be allowed to. I am currently around 120 lbs, 29 y/o.

I did a little research on the effects and I see many people reporting feeling tired for weeks afterwards. I am rather casual exerciser but I go running several times a week and I do strength training about twice a week and I'm scared to not be able to really exercise for a while. Especially because even skipping one days makes it harder to get back to the routine. I am under a small deficit most days but I still don't have as much energy when I exercise compared to eating at maintenance. So I'm afraid that I'll feel completely drained for a long time after donating.

What worries me even more is that many people report feeling ravenous at least for several days after donating blood if not weeks. I already struggle with hunger and some days I have a hard time not eating over maintenance. So I'm afraid that I'll end up overeating or binging for several days afterwards.

Yes, I know that you technically burn 600 cals after a blood donation but this is a little misleading because you don't burn them all instantly, it's how much calories it takes to replenish the blood cells over the course of 3-4 weeks. So I don't see giving blood as a free pass to overeat by hundreds of calories for days and not exercising.

cs2thecox

The best way to avoid any negative effects from blood donation is HYDRATION.
In the UK, they now make us drink an entire pint of water (or squash) while we wait to donate, as they proved that this helped with feeling faint etc afterwards.
So there's that.

Also, make sure you've eaten a sensible (but normal) meal or at least a substantial snack shortly before donating. Depending when in the day you like to get your calories in, maybe re-jig around a little so you've eaten before your donation.

The UK people advise no exercise (certainly not vigorous) for 24 hours afterwards, so I make sure I have a rest day lined up for the day after my donation.

Otherwise, I'm on donation 48 or 49 I think, and I don't feel particularly hungry or tired afterwards. I mean, I use it as a free pass for one chocolate biscuit afterwards, but that's it. I carry on as normal food wise. Literally never had the ravenous thing. It's only one pint of blood...

janejellyroll

I donate blood every eight weeks.

I do not have increased hunger. I don't eat extra calories following a donation although I do have a light snack afterwards (working it into my calories for the day). I do make sure to go into the donation very hydrated (starting the morning before the donation).

I exercise in the morning before donation, do only moderate or light activity for the rest of the day, and then get back to exercising the next day (I don't recommend that people ignore instructions on this, but I know personally from years of experience that it works for me). I don't feel weakness although I do notice that sometimes my running pace is slower (that is, I feel like I'm exerting the same effort as normal, but I'm running slower) for 3-5 days following the donation. It's nothing extreme and if I didn't track my pace carefully, I probably wouldn't even notice.

What is your goal weight? I'm on the lighter end of BMI and my weight doesn't block me from donating. You may be shorter than me though (I'm 5'4). They simply adjust the volume that they take from me each donation in order to account for my lower weight.

BusyRaeNOTBusty

I feel a little fatigued for about a week. I usually have to go to bed early the day of donation. You should still be able to work out, just at a possibly lower intensity, maybe walk instead of run and lower the weight a bit. You are literally saving lives so it's worth it to have to cut back a bit. Also, I wouldn't recommend a heavy lifting session which will leave you with DOMs the day of donation. I did that once and the DOMS got sooooo bad and I just felt awful.

JeepHair77

I donate blood regularly, and yes, I typically need to cut back on my exercise for the few days after. That doesn't mean I do NOTHING, but I might cut back my mileage or pace if I'm running, and I probably wouldn't lift heavy for a day or two. The last time I gave blood, I went to kickboxing 2 days later and got really lightheaded. I'm 40 yo, 5'5" and around 120, FWIW.

I can't say that I usually feel hungrier, but that's probably within the range of normal, too. A couple of days at maintenance or at a lower deficit won't hurt anything.

At 120, I wouldn't think you'd be turned away, but maybe different blood centers have different standards. I donate through Gulf Coast Regional, and they'll turn you away if you're less than 110. If you've never given blood before, just make sure you get a really good breakfast with plenty of protein and stay really well hydrated.

scooter5106

Eat some red meat to replenish iron lost during blood donation. Iron helps the body make hemoglobin which transports oxygen throughout the body.

jessewynn77

I usually plan not to workout the day I donate blood, and take it easy the next day. So I might go on my exercise bike instead of lifting weights, for example. I once did a hard workout in the morning before I donated blood, and almost fainted. The look on those poor nurses' faces! Now I just remind myself that donating blood, and potentially saving lives, is much more important than 1 workout.

I also usually eat normally, except for the free donut or granola bar after my donation

kimny72

I used to donate whole blood, now donate platelets/plasma about once a month. I do not exercise for the rest of the day I donate and I do feel a bit hungrier that day. I eat my cookies and drink my juice, and usually have steak or a burger for dinner. I don't experience any unusual hunger or fatigue other than the day of donation. Sometimes my arm will still be sore the next day so I won't lift, but other than that no other effects.

Rogstar

The weight minimum to donate at my local center is 110lbs, and as far as I know it's only user entered. At least I've never been asked to step on a scale (but then I'm visually heavier than that at 5'-6", 190!) No height requirement that I know of.

I try to donate whole blood every 8-12 weeks. I used to do it Saturday AM, but then my whole day seemed shot because I'd be so tired 4-5hrs later. Not to mention that I couldn't get a good workout beforehand (my pulse tends to stay elevated too long and I'd get turned away) or after (due to needing to take it easy.)

Now what works best for me is to get a good workout in the AM, go to work and eat/drink regularly (maybe with an extra snack around 3), and donate after work on a Thursday, around 6pm. That way I go right home, have dinner, and I can crash if I need to. I also find that doing it this way helps me avoid the dizzyness.

I am not extra hungry at all this way, except maybe I'll want more for breakfast the next morning. But everything is back to normal. I'll usually only walk for exercise the day after or treat it as a full rest day, but I can do whatever I want 2 days later for the weekend.

Good for you for giving it a try! If this first time doesn't work out for you in the aftermath, try donating on a different day, or different time. I always feel so emotionally uplifted afterwards that the temporary negative body ickiness is easily ignored.

TR0berts

oat_bran wrote: »

Question for those who have experience with donating blood. Do you feel tired or hungry after donating? if so, for how long? Are you able to stay in a deficit the days following donating? Are you able to continue your regular exercise routine?

...

A little (tired and hungry), but nothing too terrible. I simply eat a snack and drink some juice at the donation center. I usually do it after my training - so late afternoon, early evening - and have the next day off of training. I'm usually good to go the next time. I may not have quite as much strength as I normally would, but it's not so bad that I can't complete my session. I probably could go the next day, but I like having the extra day off.

rheddmobile

scooter5106 wrote: »

Eat some red meat to replenish iron lost during blood donation. Iron helps the body make hemoglobin which transports oxygen throughout the body.

It never fails to stun me that comments like this get wooed. I guess there are a lot of people here who hate science.

PaulaWallaDingDong

I do experience some fatigue the day of and for a couple of days after. I donate pretty much every 8 weeks, like clockwork. I eat a little more, drink a little more, and forgive myself for lousy workouts (I don't work out the day of, but I start the next day, and almost never do very well). You won't lose progress by donating blood. Don't overthink it. Trauma victims people with cancer and other serious illnesses need you.

PaulaWallaDingDong

scooter5106 wrote: »

Eat some red meat to replenish iron lost during blood donation. Iron helps the body make hemoglobin which transports oxygen throughout the body.

And this.

YOLO145

Just donated yesterday as a matter of fact. Ate a big spinach salad and a good helping of potato and leek soup (Iron). Today was up at 4:30am for the gym...

Fitnessgirl0913

I donate blood regularly and definitely what others have said, make sure you are hydrated, if you need to exercise do it before, and absolutely do not lift after donating, this can cause you to start bleeding again. I tend to avoid caffeine before I donate, not sure if this is specific to me but I feel faint when I have my usual caffeine before donating but if I skip it I don't feel faint at all. I agree as well with making sure you work a light snack in after you donate, and listen to your body. If you feel faint or dizzy after eating your light snack, sit down, take it easy and possibly eat something else. If you go over by 200 or so calories for the 1 day you donated don't worry, going over for 1 day is better than fainting or vomiting.

Moxie42

I used to donate regularly when I was in my late teens through my mid-20s (unfortunately I'm now anemic). At the time I was 118-125 lbs (at 5'4"). It's important to eat before you donate- it was recommended to me that I have foods high in iron the days leading up to donating (spinach, red meat) and to have orange juice that morning, along with a hearty breakfast. Every place I donated at provided juice and cookies afterwards, to prevent feeling faint (I did pass out once though, before I got to the juice, but even that wasn't a big deal- they're equipped to handle that kind of thing). If your donation center does not provide snacks, I would definitely bring something. I was always tired the day of donating but I just ate more those days, took it easy, went to bed a little earlier, and was fine the next day. Reactions do vary from person to person though.

Regarding your concerns, I wouldn't over-analyze it (the more you dwell and worry, the more likely it will become a self-fulfilling prophecy). Sometime life happens and at some point you'll need to be able to deal with taking a day off from intense exercise and be okay if you're not under your calorie goal (no need to go crazy with the eating but if you're not feeling great, a small snack will work wonders). If you're super-concerned about one day ruining your exercise routine, you could run earlier in the day instead or try going for a leisurely walk at your usual time (only if you're truly feeling up to it though).

MegaMooseEsq

If you've never donated before you won't know exactly how it will effect you, but I absolutely say give it a go! There's no way that a day or a few days eating a bit more or exercising a bit less will ruin anything unless you let it. Anecdotally, I'm another who donates every eight weeks and has never experienced ravenous hunger as a result or anything worse than the occasional desire for a nap afterward. I usually eat an extra 300-400 calories immediately after donating (those cookies and juice are there for a reason!) and a heavier than usual meal before, but that's really it. I'm a regular but light exerciser myself, but it's almost always in the mornings and I've never noticed any ill effect after donating there either. I only just started bodyweight exercises the past few weeks, but given the earlier comments I'll probably plan on not doing that the day immediately before or after either.

I've never heard of anyone feeling hungry and tired for weeks after donating, but if there's two things the internet is good for, it's (1) porn, and (2) making the absolute worst case one-in-a-million idiosyncratic experiences seem normal.

jo_nz

I have never noticed any extra hunger after donating. I do eat the biscuits and sweets provided though!

The only time I noticed any excessive tiredness afterwards was the time my blood pressure was a bit too low (it was around their lower limit for donating - wish I had waited till the next time!).

So my advice is listen to them and if it sounds like you are near the cusp of not being able to donate or they have any concerns, don't try and convince them you are fine!
I did feel totally fine and normal at the time, but in hindsight it's clear they knew my BP was borderline - every person I dealt with was asking me if I felt okay.

lorrpb

The center where my husband donates tells him not to exercise for 24 hours. Good advice.

It takes 6 weeks for your blood to replenish which is why you can’t give again for 8 weeks. It does not seem unusual if you were a bit fatigued for a day or two.