Eating back calories - What can you eat?

VonTinka
VonTinka Posts: 89 Member
in Food and Nutrition
Hey guys,

After the gym i don't feel hungry most of the time but last night i had a slice of brown bread and a quarter tinned beans. I find it hard to eat back my calories because theres usually only junk food in and i get back from the gym late due to having work all day.

What stuff can you eat to boost the calories a little thats ok a hour or 2 before bed? Do you have to eat the full lot back? I'm so confused with this theory but i know it's important! (also stuff thats easy on the wallet!)

Replies

  • EdTheGinge
    EdTheGinge Posts: 1,616 Member
    Some eat back and some don't. Nuts are always good, a decent handful of them can add about 200calories obviously depending on what nut. Other people will say Nutella/peanut butter.
  • VonTinka
    VonTinka Posts: 89 Member
    Ok thats great! So a little bit of peanut butter could go a long way haha :) i love cashew nuts so a small snack pack of them will do i geuss.
  • vkmoorthy
    vkmoorthy Posts: 64 Member
    A glass of milk
  • BigG59
    BigG59 Posts: 396 Member
    I vary it.

    I train late in the day and dont get back home till after 9:30pm. My favourites are:

    1/2 Pitta bread toasted with thinly sliced ham and mustard,
    Oatabix, 1/2 banana and low fat milk
    Sliced fruit and low fat Greek yoghurt
  • EmmaKarney
    EmmaKarney Posts: 690 Member
    I usually exercise in the morning but if I exercise in the evening I pre-enter my calorie burn into my log and just eat the calories over the day.

    You don't have to literally eat them back after the event...
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    peanut butter, avocado, some cottage cheese, a protein shake, yogurt, a slice of toast with pb or a slice of cheese.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    cheese, nuts, seeds, nut butter, anything cooked in olive oil, full fat dairy, eggs, Greek yogurt
  • BerryH
    BerryH Posts: 4,698 Member
    You don't have to eat it that evening, why not roll your exercise calories over to the next day and use them to fuel your next workout?
  • taso42
    taso42 Posts: 8,980 Member
    This should largely be governed by what macros you are trying to hit.
  • EmmaKarney
    EmmaKarney Posts: 690 Member
    Pretty sure some people are convinced that the second they step put out of the gym after burning off 350 calories they must immediately consume something of 350 calories.

    It doesn't work like that!
  • VonTinka
    VonTinka Posts: 89 Member
    Thanks for clearing that up. I can just make a few extra calories during the weak with healthy nuts ect, thanks for the advice! :D
  • seif0068
    seif0068 Posts: 193 Member
    The language can be confusing - you don't have to "eat back" your calories after working out. You can plan ahead and eat more earlier in the day. The main thing is MFP calculates what your NET calories should be for the day, so when you excercise you should eat more so that your net total is very close to your goal.
  • SquidgySquidge
    SquidgySquidge Posts: 239 Member
    A glass of wine or a nibble of dark chocolate always does the trick for me lol

    However, if you want something good - an avacado, nuts as already mentioned, a slice of toast with marmite mmmmm, a smoothie.

    I wish I had trouble eating mine back, lol
  • BigG59
    BigG59 Posts: 396 Member
    I usually exercise in the morning but if I exercise in the evening I pre-enter my calorie burn into my log and just eat the calories over the day.

    You don't have to literally eat them back after the event...
    True but in my case I am usually ravenous when I get home. So rather than stay hungry I eat something.
  • Lulzaroonie
    Lulzaroonie Posts: 222 Member
    I don't understand the theory behind it either, but I like to know I have earned some of my calories back and they're there if I feel I need them.
  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    i like ice cream.
    when i was lifting weights i would do a protein shake
    though most days i just ate bigger portions during the day and did my exercise at night - though i was in a different boat than you and was never that hungry after working out.
  • leodru
    leodru Posts: 321 Member
    Since someone mentioned Nutella i have to respond. I love Nutella - however its 12 grams of sugar per serving versus peanut butter is around 1. I would very much limit how much Nutella you eat. You wont achieve the sugars recommendation by eating too much Nutella.
  • BamaBreezeNSaltAire
    BamaBreezeNSaltAire Posts: 966 Member
    This should largely be governed by what macros you are trying to hit.

    A voice of reason. Yes.
  • violinkeri
    violinkeri Posts: 212
    I used to love a little ice cream with my prime time TV--now, if it was a workout day, i throw a frozen banana in the blender with some protein powder--just like ice cream, without all the added sugar and fat.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    I will often have a nutrition bar just before a workout to be sure I have the energy. Right now I have nimble nutrition bar for women.

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