Eating back exercise cals

CookieGem

Ok People, i need some advice please. I have just logged what i shall be eating for the day and i have 130 cals left.

Problem is thats not taking into consideration my workout with a PT I have booked tonight (500 cals) and also my 30 min cycle home (300 cal).

How do i eat back roughly 900 extra calories? or do i just leave it?

erickirb

I would eat at least 50% of them, but would suggest higher. It is not hard to get more cals, throw in a snack that is a handful of nuts, or put nut butter on something you are already eating. Have a glass of juice. Throw some olive oil in or on any of your snacks or meals that you plan on having.

coyleup

You really need to eat within 30 min of a workout to refuel your body. You'll feel much better if you do. If you calorie deplete too much you might binge eat . Refuel, but you can still leave some extra calories behind.

Shweedog

Add in a protein shake after your workout. You need those calories hun.

CookieGem

Thanks for your replies. Just want to assure you Im not trying to under eat by any means and not trying to starve myself. i know i need to eat them back. I have my PT sesh after work, then i will cycle 5 miles home. I always forget about protein shakes. Ill get one at the gym before I leave. Just got a bit worried when i calculated that i will eat back 900 for the day when i would have already eaten alot!

GemmieNoWobbles

If I have a high cal burn day I tend to eat some back but not all.... so like half maybe?

sambustem

I would def have something high protein - esp if you are doing weight training!!! When I used to train with my trainer he always made a big deal about that - and my husband does too, who is a seriousl weight lifter.