Eating more when you work out ......do you/don't you

sunshinedean

Work out experts....... I need guidance ~ I eat 4 small meals my 5th today is a protein shake after my work out.....I will be going to bed soon so I don't want to "eat" anything more however I am not sure what my body nutritionally needs. My intake today consisted of mostly "clean foods" all healthy choices. total cals including protein shake 1,128 ~ 22 fat ~ 120 carb ~ 114 protein ~ 19 fiber however my 105 min water jogging work out burned 1372 cals (244 more then I ate in the whole day) I know this is a science and I am not confident that I understand it, my goal is to be healthy not necessarily to loose weight fast (however I wouldn't mind if I could have both ) I'd be happy to let you view my myfitness page if it would help to see what I was eating & when.

Cathy7794

I eat more on my workout days because after my workout, and usually for the rest of the day, I am STARVING!!

keesh1123

I eat more on the days that I workout....I'm no expert, but you should definitely try to get more cals in, especially with such high burn amounts. Wish you the best on your journey

TheAncientMariner

That is an incredible burn.

This tool from Fat2fit radio will give you a good estimate of where you should be eating to power those workouts AND feed your body.

http://www.fat2fitradio.com/tools/bmr/

The bottom line is that you most definitely aren't eating enough if you're consistently burning that many calories. Eat clean, but make sure you feed yourself, otherwise what does your body have to work with. Food is fuel!

cannonsky

make sure you are at least netting your BMR

Shenanagins85

Listen to your body! If you need more food, eat more food. Just make smart choices about it..

If you are drinking a protein shake at night, instead of whey you could try casein protein powder. It is a little bit thicker, its soy based. However, it is a slower burning protein, so all night your body will be absorbing the protein. Also without he casein at night, just mix it with milk otherwise the calorie intake is to high with nonfat yogurt and fruit.

if you are burning 1300-1400 hundred calories, and only eating 1100. Your body is missing out on some daily nutrients. Try not to eat less the 1200 a day. you want to find that happy place where you can eat well and still be able to burn off any excess fat..If you over due it, you may plateau and cause harm to yourself.

Hope this helps, let me know if I can help in other way!

amnski

EAT!!!! I definitely eat more on workout days. You should NET at least 1200 calories a day at a minimum. That means you need to eat 1200 plus whatever you burn from a workout. For instance, if you said you burned 1000 calories from your workout, you need to be eating 2200 calories that day. If it bothers you to eat all of the exercise calories back, especially if you are not positive on the calories burned, eat back at least half the calories...so in our example, you should eat at least 1700 calories for the day. That will ensure a safe HEALTHY weight loss

ronda_gettinghealthy

why do you think I work out???:noway: not really but I do eat more when I work out both cardio and strength...my body needs the fuel..but I eat healthy and lots of protein

secretgirl4611

The only advice I can give is what I have so far learned along the way in my 5month journey. THAT IM STILL NO WHERE NEAR BEING DONE.. BUT DOIN IT EVERYDAY!

First off no way in hell should you ever eat lower then 1200 period! Infact 1200 is the lowest ne one who workouts should be eating..
cuz lets say if u ate 1200 and burned 400calories for that day, you take those away from 1200 and that means technically, you only took in a total of 800 calories for the day which then =s tooo low! And thats kinda what u seem to be doin right now..

The best thing to do is find ur BMR and never eat below that..
KEY POINT! Listen to your body! If ur stomach is grumbling it wants food, I suggest to feed it

Also find out your TDEE then MINUS 500 from that and BOOM! you then have what you should be eating daily workout or no workout. ONCE you have that, you will no longer have to eat any exercise calories back, just make sure to always get as close to that # as possible or NET ur bmr.

When I first found mfp I did, the suggested 1200 NO that didn't work I was always hungry I now eat around 1700-1900 per day.
I also enjoy being able to eat more, then feel starved like I did before..

Its really about a LIFE STYLE CHANGE if you cant see yourself eating as low as you are now, for the REST OF YOUR LIFE it wont work.. 'so yea.. heres a good link to figure out your TDEE and what you should be eating..

http://www.fitnessfrog.com/calculators/tdee-calculator.html

and remember to MINUS 500 from the number u get to lose a pound per wk.
also, try it for awhile and if it dont seem to be working u can always cut down around 200-300 calories more and try that..

GOOD LUCK!

LaMujerMasBonitaDelMundo

Work out experts....... I need guidance ~ I eat 4 small meals my 5th today is a protein shake after my work out.....I will be going to bed soon so I don't want to "eat" anything more however I am not sure what my body nutritionally needs. My intake today consisted of mostly "clean foods" all healthy choices. total cals including protein shake 1,128 ~ 22 fat ~ 120 carb ~ 114 protein ~ 19 fiber however my 105 min water jogging work out burned 1372 cals (244 more then I ate in the whole day) I know this is a science and I am not confident that I understand it, my goal is to be healthy not necessarily to loose weight fast (however I wouldn't mind if I could have both ) I'd be happy to let you view my myfitness page if it would help to see what I was eating & when.

No offense but how can you be sure that you really burned 1372 cals? Unless you have HRM, don't rely much on what MFP said you burned. I noticed that MFP calculates calories burned way too generous. But in anyhow, you still need to eat more. 1,128 cals is way too low even for a small petite woman. I'm small at 5'2", 118-120 lbs. but my BMR is at 1315 cals., still above from the amount of calories you eat daily. You definitely need to eat more than that even when you're not working out.

liftingheavy

I eat more when I workout because I'm just hungrier. I do not do it to meet a calorie number, and I do not always eat my exercise calories back, it just depends on how hungry I am.

I lifted heavy weights today and did not burn a lot of calories, but I'm hungry again now so, gonna eat something healthy in a bit.