When eating back calories what do you eat ??

xonicki08

So I recently joined MFP, and I feel pretty guilty I ate most of calories back but I fell asleep and still had to eat, even after my meal and a snack, 200 calories !! Can you guys give me some snack ideas on how to use up these calories ?

elliej

Personally, as I work out in the evening I follow it with an awesome dinner. For example on a no exercise day my macros wouldn't cope with having fajitas for dinner, so I'd have them on a big run day.

Otherwise I like having something sweet and proteiny as a post workout snack - like 2% fat total greek yoghurt (124 cal) with 2 small peaches (60 cal) and 1tsp of honey (25 cal).

If you don't want to eat after the work out add more calorie dense snacks into your day like peanut/almond butter or homemade guacamole with carrot sticks (don't be scared of the far content - these are the good fats!)

MoreBean13

I get all my nutritional needs met with my base calories and use exercise calories for whatever I feel like eating.

But, I wouldn't get stressed about 200 calories because you fell asleep. You can always roll them over (within reason) and save them for a dinner out this week, or whatever you like.

cwolfman13

I always planned for mine...I knew roughly how much I was going to burn per my planned exercise activity and just incorporated those calories into the days plan. I always pre-logged my entire day when I was doing MFP, so no surprises. I always made sure and still make sure that I'm getting my proper nutrition...then it's whatever floats my boat. My eat back was often a couple of beers....or jelly beans.

auddii

Spoonful of peanut butter (2 tbsp) is 190 calories. Or 2 squares of specialty dark chocolate from Trader Joes. Mmmm. But like MoreBean said, you don't have to stress about it, and if you're over another day this week, they essentially "cancel out". It really helps some people to think more globally on a weekly deficit as opposed to daily.

willdob3

I plan ahead & enter my workouts early in the day. I know approximately how many calories I'll get from my workout (I can adjust for accuracy after my workout) & I spread them out over the day with larger servings at each meal. That way the extra calories are easy to get in & I never end up struggling to eat enough at the end of the day.

I can't imagine waiting until the end of the day & trying to figure out what to do with the calories. I eat 3 meals per day, no snacks & planning ahead works great for me.

xonicki08

Thanks guys !