Starving after working out

bigmamajo

I am a type 2 diabetic and have recently started going to the gym after work. I am having a hard time after exercising keeping myself in control. I am starving and wanting to grab everything while I am trying to get dinner fixed. I work until 6 some weeks so it's 7:30 or 8:00 before I get home to eat dinner. What do you eat before your exercise program that won't ruin your whole day?

Jenism1

Hello!

I am not sure what sort of dietary restrictions for type 2 you may have but I find some greek yogurt (fat free) with a sprinkle of granola and some berries really ties me over. I have it around 3-3:30 and I'm good until we eat dinner...around 7. Again, not sure about restrictions, but I find a banana on my way home from the gym really good too.

Good luck! I know all about eating my way through the house while making dinner!

Graelwyn75

I generally don't eat before working out as I find it really slows me down, but soon after I finish I have some almonds and walnuts, a hard boiled egg or two, or some sprouted bread with a little philadelphia or you could have a tbsp peanut butter and that tides me over. Just having something protein dense, maybe with a little carbs afterwards to tide you over, with a glass of water, basically.

lkc2854

I normally have a light breakfast that's 50/50 protein and carbs before working out and then do the same thing afterwards. Then, I'm good until lunch. I'll also take a protein drink with me to the gym occasionally to drink for the extra protein and to stay hydrated while working out. Those help in rebuilding the muscle during my strength training.

myfitnessnmhoy

I always eat a little something shortly after a good workout or I turn into a snarling hungerbeast that will empty whole refrigerators into my gaping maw. I try to get some fat, more protein, and some carbohydrates - say a banana and a small handful of almonds or something. But even a small glass of whole milk can help.

One of the nutritionists here at work did a lecture on post-exercise nutrition for our training classes on the Trek Across Maine (a 60-mile-a-day, 3-day bike ride). He mentioned something apparently called the "magic 30 minutes", which is the ideal time to get a small 100-200 calorie snack after a heavy workout.

I know people who don't need such a snack and seem to do fine. But I am not one of them. If I miss that half-hour window, do not leave any food where I can see it. YOU HAVE BEEN WARNED.

bigmamajo

Thank you everyone. These are great ideas that I will definitely try!

thinjustfabulous

Yeah, I feel ya, that's why I'm not exercising at night, Instead doing it early in the morning / noon before meal.
don't forget to drink a lot of water before touching food.

Tank_Girl

I dont know about your exercise routine or dietary restrictions but heres how I cope on a workout day

7.30am something filling... Cereal/porridge
10am fruit/yoghurt or protein shake
1pm I have a full cooked dinner usually fish or chicken
5pm salad with lots of protein eggs/chicken/beef/cheese
7pm-8.30pm kickboxing
9pm pasta salad with feta cheese or weightwatchers meal
Plenty of water all day, I drink loads post workout and loads during workout

If I dont do this I end up snarling at my fella to bring me to the takeaway, then I regret it after ive eaten

wvosu1

I have a banana and/or a low fat yogurt before I head to the gym in the evenings.

GauchoMark

Are you eating before your workout? It sounds like you are working out around dinner time, so you might be hungry for dinner and from the workout. I usually work out at about 7:30 pm so I had dinner maybe 1-2 hours before, then depending on how light my dinner was I'll have a protein bar on the drive in, then afterwards, I eat back my exercise calories. Works for me.

bushidowoman

I have a protein shake right after I work out.

LoniClifford

My BFF who works out at the gym daily, swears by drinking chocolate milk after her workouts. You can buy no sugar, no cal chocolate milk at Wal Mart.

Anna800

I eat something on my way to the gym after work, an apple or cashews. Luckily my gym is a short walk home and I already know what I'm eating for dinner most days so it's quick and easy to grab. I usually still eat in my gym clothes, no time to shower beforehand because I'm hungry! lol

I recently started snacking on sunflower seeds, Dr Oz said it's good for belly fat, and 1/8 cup fills me up quick!

ilovedeadlifts

i usually have a small meal/snack before training. then go crazy after my workout.

things might be slightly different since you are diabetic.

ilovedeadlifts

My BFF who works out at the gym daily, swears by drinking chocolate milk after her workouts. You can buy no sugar, no cal chocolate milk at Wal Mart.

if it has no cals....it's worthless post workout. you need carbs and protein for recovery

Pedal_Pusher

You can't grab a quick piece of fruit or some type of granola bar?

bigmamajo

Usually I do not eat before my workout. I go straight from work since my gym is on campus. I usually eat around 500 cals at lunch and then try to drink water throughout the afternoon. I have to be very careful with the yogurt and fruit because my sugar level drops after an hour or so. Then I really want to tear my hair out. LOL.

GauchoMark

well, that is why you are so hungry - you are moving your dinner time, haven't eaten since lunch (or snack) and then go work out and burn more. If you can't eat a meal before the workout, at least eat a good protein bar on teh way there - something substantial, like a Detour bar, Met-RX Big 100, or even a Clif Builder. That will at least get you through the workout and to a more reasonable dinner

GauchoMark

oh, I forgot about teh diabetes thing, so maybe those particular ones might not work (maybe they will, I don't know) but you get the idea. Those 3 are my favorite though - the metrx and detour are kind of a "special treat" for me because they taste AWESOME but also have like 390 calories

p0kers0ph

I usually have a protein shake or bar after a workout.

Jalyst79

Maybe eating smaller meals more often during the day will help. Make sure you have protein in a shake or nuts, etc.

rachelerwin

The gym I go to always has a bowl of fruit and granola bars available. It is nice when I forget to bring a snack. I am always starving after a workout.

1holegrouper

I'm not diabetic but I would get plenty hungry at dinner time which is generally right after my workout. I think its really just an issue of meal timing. I typically have a salad at about 4PM with ground flax seed sprinkled on and olive oil at work. Also, I drink a bottle of water before, a bottle during and a bottle after my workout. By the time I'm cooking or sitting down to dinner I now have what I would consider 'normal' control since there are fibrous veggies and flax seeds still taking up some room and since that's a light meal it does not interfere with my workout.

ETA: this high fiber/ low glycemic approach is often recommended as an important strategy to control hormone triggered hunger pangs

Hickyvikki69

sugar free protein drink during exercise...

denezy

I'm having to work out in the evening now due to work, and I make homemade energy bars to eat right before my workout. 250 cals, 15g protein, 10g carbs, 3g fat, 2 g sugar. Then a very light dinner around 730. Works well for me

AmyBoogie

During heavy workouts that I know will make me hungry I make a protein water out of my unflavored protein powder, stevia, and lemon/lime juice. It keeps me hydrated and the protein water keeps me from gnawing an arm off in hunger.

maureenB7

I drink Eas AdvantEdge Carb control protein shakes, 110 calories 4 carbs(no sugar) and 17 grams of protein. I like the vanilla or chocolate the best. It really helps me to not starve after a workout.

kelseyhere

I have a hard-boiled egg or low-fat string cheese about 30 minutes before the workout, or after while I'm getting dinner ready. That gets me through until dinner is done and is only 70-80 calories.

manderson27

I am one of the protein shake brigade. Soon as I get home after a work out I make one up and drink it while fixing dinner. That way I don't snack or pile my plate up as much when dinner is ready.

DrDreezy

Fat free Greek yogurt does the trick for me. A high protein fat free snack that gives me fuel for the workout, but the protein digests slowly so I'm not starving after. Also rehydrate yourself after your workout. The water rehydrates and fills your stomach temporarily while you're cooking dinner, so you feel full and don't stuff your face while your cooking.

bobwellsfitness

How are you doing? It sounds like your fluctuating glucose levels are due to the fact that you are going too long without meals. This is a bad idea, for a couple of reasons.

1. It trains your body to conserve as many calories as possible and slows down your metabolism.
2. It leads to the aforementioned glucose level swings, encouraging you to overeat, especially those foods which contain sugar.

A more moderate approach is called for. Dr. John Berardi of Precision Nutrition, outlines the case for consuming small meals every 2-4 hours. This keeps blood sugar levels and appetite in check. In terms of actual pre workout foods, there are a few things that you can try. Fruit, especially, bananas are a great source of simple carbs, which will provide nearly instant energy and allow you to complete your work.

In good health,

Bob