Struggling to eat more on workout days

therequiiem

I entered in my food for today, and I earned about 300 calories from working out for an hour today, give or take. With more of a calorie deficit now, this leaves me with 700 calories left for the evening. What am I supposed to do?!? This happens when I work out.

ksteak

I would say eat if you're hungry, but don't feel like you have to eat all of the calories. It's never a problem for me, though!

projectreturns

Sounds like a great problem to have!

hazelnutflav

i always have calories left over at the end of the day sometimes 300 or more, dont sweat it, just eat until satisfied and call it a night.

therequiiem

Thank you. That's my problem lately though. I have been eating about 1200 calories for about a month now and am now at a stall since I started exercising a few weeks ago. Now I feel like I need to up my calories, and eat back all my exercise calories to get out of this plateau!

Avalonis

General rule of thumb is to eat back about half of them. That way if you overestimated your burn, or underestimated your intake, you will still be ok, and still get the nutrition you need.

LorinaLynn

Plan your meals so you'll eat more earlier on workout days. A little bigger breakfast, a little bigger lunch, etc.

Avalonis

Thank you. That's my problem lately though. I have been eating about 1200 calories for about a month now and am now at a stall since I started exercising a few weeks ago. Now I feel like I need to up my calories, and eat back all my exercise calories to get out of this plateau!

Almost certainly.

kristidem

I had the same problem when I started exercising. Try low fat cheese and wheat crackers - a good lean protien and a carb. Or go for shredded cheese on corn chips (bake @ 350 till cheese melted) or low fat popcorn. Good luck!

WifeMomDVM

Drink your workout calories! A protein shake is almost always perfect - the protein is great for muscle recovery, and it's easy to make a shake in the 200-400 calorie range depending on what you put in it.

Fast and easy and doesn't take up alot of volume in the stomach if you're not feeling hungry, but the protein will keep you from feeling hungry and eating more later too!

Win, win, win!!!

therequiiem

Yeah you are right, I've been trying to do that but clearly not enough. I get paranoid when I eat more than I am used to. But I will have to do it.

lanerichardson

i try to eat a protein shake t night after my workouts to help with the calorie deficit and like others said i have a basic routine and know how many calories i possibly will burn and eat according during the day

suzooz

Sometimes feeding the plateau is the right thing to do. My body plateaus every 9 pounds, and it's starting the gain a pound / lose it back / then gain it again dance that it does.

I am trying to feed it a few more calories this time (but not overindulge) to see if I can get over it.

Good luck !

kellyscomeback

Plan your meals so you'll eat more earlier on workout days. A little bigger breakfast, a little bigger lunch, etc.

This is what I do. I know what days I'm going to burn more so I eat more during the day.

therequiiem

Mine has been doing that too for about three weeks, SO frustrating... most of the time though, it's that same exact number in the morning.

ronda_gettinghealthy

Drink your workout calories! A protein shake is almost always perfect - the protein is great for muscle recovery, and it's easy to make a shake in the 200-400 calorie range depending on what you put in it.

Fast and easy and doesn't take up alot of volume in the stomach if you're not feeling hungry, but the protein will keep you from feeling hungry and eating more later too!

Win, win, win!!!

absolutely -- I was going to suggest this also-- :smooched:

therequiiem

What protein do you suggest? I bought Jillian Michaels whey protein mix and hated it with water.

april522

Plan your meals so you'll eat more earlier on workout days. A little bigger breakfast, a little bigger lunch, etc.

This is usually what I do. I know about how many calories I burn with various workouts, so I try to eat more on those days with higher calorie snacks as well.

CarterGrt

I like the Muscle Milk Light meal replacement shakes. They taste pretty good. I also like the Blender Bottle. This little bottle has a whisk in it that shakes out all the clumps when you mix with water. This helps the flavor a lot in my opinion.

--Carter

imnotyourpal

ETA - I love the eating back half idea. Very clever.

I'm pretty sure I'm the ONLY person that depends on those workout calories. On days I can't work out, I'm absolutely FAMISHED and NEVER under my calories.

I think I'll start eating cotton. Worked for my mom when she was a prima ballerina. =\

Ilovedrinkingtea

I'm pretty sure I'm the ONLY person that depends on those workout calories. On days I can't work out, I'm absolutely FAMISHED and NEVER under my calories.

I'm similar, usually I totally depend on eating back the exercise calories - but today I burned off about 1500 cals in the gym, I'm off to bed now, I can't think of anything else to eat and I've still got about 1,000 calories left to eat. Usually on non-workout days I am lost and well over target!!! xx

RiverInTheRoad

I've heard that chocolate milk is a good recovery drink after a workout. It's a lot less expensive than going out and getting "the good stuff" too.

Avalonis

I've heard that chocolate milk is a good recovery drink after a workout. It's a lot less expensive than going out and getting "the good stuff" too.

Uh, not if your trying to build muscle its not.

Maybe if you mix some Whey into it, but it'll be like 500 calories, so you better be trying to gain.

Pebble321

I think planning is the key. Eat a decent breakfast and lunch and then if you don't work out you can just lighten up your dinner a little and you won't be over your calories.

RiverInTheRoad

I've heard that chocolate milk is a good recovery drink after a workout. It's a lot less expensive than going out and getting "the good stuff" too.

Uh, not if your trying to build muscle its not.

Maybe if you mix some Whey into it, but it'll be like 500 calories, so you better be trying to gain.

Here's a study:
https://www.utexas.edu/news/2011/06/22/milk_studies/

An interesting snipet from the article: "Ivy's research also revealed that low-fat chocolate milk drinkers built more muscle and shaved off more fat during training, ending up with a three-pound lean muscle advantage after four and a half weeks of training as compared to study participants who consumed a carbohydrate drink."

The thing is, OP didn't really specify her goals past getting out of a platue that was brought on by her new exercise regimen because she's not eating her calories back. Chocolate milk is a legitemate option for her. Not only does it give her back some calories but it also helps her recover quicker from her workout. There are a lot of resources out there to support chocolate milk as a post-workout recovery drink.

Also, 500 cals for chocolate milk is being a little ridiculous. I'm not saying to go out and buy whole chocolate milk that's loaded with tons of sugar. A nice option is Horizon Organic's 1% Organic Chocolate Lowfat Milk. At 150 cals per serving (1 cup), it really isn't the devil you're making it out to be.

CarterGrt

I think I'll start eating cotton. Worked for my mom when she was a prima ballerina. =\

I had a friend that swore by ice chips with a dash of splenda. To me it sounds like more effort than it was worth, but it is probably a little better than eating cotton. But from my expert status on ballet (having watched Black Swan), I am not sure that one should take dietary tips from ballet dancers.

--Carter