Help! Hungry after workout
patylizdf
Posts: 6 Member
So, I recently started eating healthy, again, and working out. Lately, after I have my balanced meal of protein, veggies and a starch, a couple of hours later I get really hungry, stomach growling and everything. I don't want to eat because I just ate say two hours ago. What could I do to keep the hungry-ness away?
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Replies
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eat larger meals so you aren't hungry 2 hours later?
make sure you're eating enough fat, protein and fiber and have a realistic calorie deficit.0 -
Generally, I plan a snack/coffee roughly 2 hours after I have a meal.
If I'm hungry, I make it fit. No need to feel like you're starving, you'll only binge later.0 -
Maybe spread out your meals/ snacks a bit more? Experiment with when you eat--and not just how much. I find that I really want protein right after a workout (yogurt, nuts, some tuna. . .), so on days I exercise, I adjust my calorie budget to allow for a good protein snack after my workout.0
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So, I recently started eating healthy, again, and working out. Lately, after I have my balanced meal of protein, veggies and a starch, a couple of hours later I get really hungry, stomach growling and everything. I don't want to eat because I just ate say two hours ago. What could I do to keep the hungry-ness away?
If your stomach is growling IMO you should eat...2 -
That happens to me almost all the time, even without a workout. I just make sure I have snacks available to have between meals.0
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Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.0 -
Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
pretty much all this is no....1 -
i found breaking my daily calories into 5-6 smaller meals including something right after working out has helped me0
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I moved my calories around until I found the tight mix to offset hunger after working out. Eat less before my workout, and it allowed me more an hour or so after when I was going to feel the hunger.
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Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings and let us know which meal it is that you are hungry two hours after.1
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ditto same thing has happened to me...and by trial and error I've figured out that 1) I need to eat a solid breakfast before working out, and 2) a banana about 30 minutes after workouts seems to curb my ravenous hunger. It's required that I shift more of my calories to earlier in the day, as opposed to "saving" them for dinner.0
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I would just eat again. If your stomach is growling, you should eat. You're hungry.0
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Eat again. Or eat more. Or eat more AND eat again.0
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What does your fluid intake look like? Sometimes dehydration will mask itself as hunger as well. I agree with the other statements, just wanted to toss another idea out there.
http://www.livestrong.com/article/441564-difference-between-being-hungry-and-thirsty/
http://www.doctorshealthpress.com/food-and-nutrition-articles/why-you-are-realways-hungry0 -
I prepare and freeze 4 ounce servings of boiled chicken breast for this. They are about 160 cals each and you'll only eat them if you're REALLY hungry. When I eat one from the fridge I replace it with one from the freezer. Alternately, keeping a few hard boiled eggs in the fridge at 78 cals each is a good alternative. I don't salt or season anything, the only purpose is to satiate my hunger and give me enough fuel to make it to my next planned meal. I find that if my "snacks" have carbs, salt or sugar in them then they just trigger a desire to eat more, unseasoned protein has the opposite effect and keeps me on track.2
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TavistockToad wrote: »Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
pretty much all this is no....
Lol travistock care to explain why. My background is as an ISSA (International sports science association) certified personal trainer as well as a certified SPN (Specialist in performance nutrition), as well as REPS certified (Registrar of exercise professional). So I am incredibly curious what information you have that makes you vehemently disagree with my advice that is based on actual scientific evidence.
The goal of these boards is to help each other reach their goals, informing someone to ignore advice from someone who is providing actual sound advice is counter productive.0 -
TavistockToad wrote: »Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
pretty much all this is no....
Lol travistock care to explain why. My background is as an ISSA (International sports science association) certified personal trainer as well as a certified SPN (Specialist in performance nutrition), as well as REPS certified (Registrar of exercise professional). So I am incredibly curious what information you have that makes you vehemently disagree with my advice that is based on actual scientific evidence.
The goal of these boards is to help each other reach their goals, informing someone to ignore advice from someone who is providing actual sound advice is counter productive.
Can you provide the scientific evidence behind eating smaller meals more often leading to an "improved metabolism"? And how not eating every time you're hungry damages your BMR? What's your scientific backing for "training your metabolism"?
Also, an "efficient metabolism" would mean that your body requires less calories to keep you going. That's what efficiency means.1 -
You can save some calories to eat when you know you'll be hungry, eat larger meals, or evaluate whether you're truly hungry. Most of the time our stomach's growling isn't caused by hunger but by the natural processes of digestion and gut/intestinal cleaning (our body's natural powerwash system, if you will). Sit with the feeling for a while, maybe several days in a row. Really evaluate whether you feel hungry or just feel an active digestive system. If it's the former, eat more! If it's the latter, you can ignore it.0
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TavistockToad wrote: »Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
pretty much all this is no....
Lol travistock care to explain why. My background is as an ISSA (International sports science association) certified personal trainer as well as a certified SPN (Specialist in performance nutrition), as well as REPS certified (Registrar of exercise professional). So I am incredibly curious what information you have that makes you vehemently disagree with my advice that is based on actual scientific evidence.
The goal of these boards is to help each other reach their goals, informing someone to ignore advice from someone who is providing actual sound advice is counter productive.
Can you provide the scientific evidence behind eating smaller meals more often leading to an "improved metabolism"? And how not eating every time you're hungry damages your BMR? What's your scientific backing for "training your metabolism"?
Also, an "efficient metabolism" would mean that your body requires less calories to keep you going. That's what efficiency means.
Pretty much for all of those reasons! Thanks Dani!0 -
Requiring more calories is not a sign your metabolism is becoming more efficient. Actually, that would have the opposite effect. Being hungrier (provided it is real physical hunger) just means you are not eating enough food...Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories.
Fasle...Eating small and often is actually a really good way to improve metabolism...
This is non-sensical...just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Only if you do it chronically, not occasionally...Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate.
Agreed...Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger...
Agreed...But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
This idea of "healthy" snacks and being "good" are irritating. There are no good and bad foods, only good and or bad diets...0 -
TavistockToad wrote: »Being hungrier than usual is not a bad thing... in fact likely a good sign that your metabolism is becoming more efficient and is requiring more calories. Eating small and often is actually a really good way to improve metabolism... just like weight training you wouldn't lift a really heavy weight twice you would do a lighter weight 8 times etc. Look at training your metabolism the same way, eat smaller amounts more often.
Technical you should eat if you are hungry, as not doing so can actually have a negative affect on your basal metabolic rate. Now one note is make sure your water intake is sufficient as often the body will confuse thirst and hunger... drinking lots of water will assist. But if you are drinking lots of water the only advice I would give would be to make sure that when you do eat you make sure the foods are high in protein and fibre. Both Protein and fibre are slower digesting so it will keep you feeling satiated longer.
But bottom line if all the above is being done already and you are still feeling hungry... have a small healthy snack. Being hungry isn't a bad thing as long as you are good about what you eat.
pretty much all this is no....
Lol travistock care to explain why. My background is as an ISSA (International sports science association) certified personal trainer as well as a certified SPN (Specialist in performance nutrition), as well as REPS certified (Registrar of exercise professional). So I am incredibly curious what information you have that makes you vehemently disagree with my advice that is based on actual scientific evidence.
The goal of these boards is to help each other reach their goals, informing someone to ignore advice from someone who is providing actual sound advice is counter productive.
Can you provide the scientific evidence behind eating smaller meals more often leading to an "improved metabolism"? And how not eating every time you're hungry damages your BMR? What's your scientific backing for "training your metabolism"?
Also, an "efficient metabolism" would mean that your body requires less calories to keep you going. That's what efficiency means.
Certainly my pleasure
The reference of training your metabolism was an analogy but BMR is affected by several factors... genetics, age, gender are all factors you cannot control, however; water intake is key as during the expenditure of fat there is a by product that is eliminated via ketosis... basically the by product is excreted through Urine... if you are not hydrated enough your body cannot eliminate these by products and as our bodies are programmed to do it adapts and reduces the amount of ketosis... how does it do that well it decreases the BMR to slow the process. Eating frequency benefits from a similar mechanism of adaption, storing fat is an evolved survival tactic where your body stores calories in fear of famine or from history of poor eating habits (crash calorie diet fads for example), when people eat too few calories your body will adapt and decrease metabolism to help you survive, the reverse is also true if you are consistent with eating healthy amount of calories your body can adapt and metabolism can improve.
As far as studies request I am happy to encourage research in all please find some of the Clinical studies below:
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
Louis-Sylvestre J1, Lluch A, Neant F, Blundell JE.
Randomized Trial Testing the Effects of Eating Frequency on Two Hormonal Biomarkers of Metabolism and Energy Balance.
Perrigue MM, Drewnowski A, Wang CY, Song X, Kratz M, Neuhouser ML.
Nutr Cancer. 2017 Jan;69(1):56-63. doi: 10.1080/01635581.2017.1247888.
Identifying biomarkers of dietary patterns by using metabolomics.
Playdon MC1,2, Moore SC2, Derkach A2, Reedy J3, Subar AF3, Sampson JN2, Albanes D2, Gu F2, Kontto J4, Lassale C5, Liao LM2, Männistö S4, Mondul AM6, Weinstein SJ2, Irwin ML7,8, Mayne ST7,9, Stolzenberg-Solomon R2.
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My last post didn't seem to appear, aplogies if the same information appears twice I just wanted to respond dannip_la requesting some of the scientific data to support eating frequency:
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
Louis-Sylvestre J1, Lluch A, Neant F, Blundell JE.
Randomized Trial Testing the Effects of Eating Frequency on Two Hormonal Biomarkers of Metabolism
Perrigue MM1, Drewnowski A2, Wang CY1, Song X1,3, Kratz M1,4,5, Neuhouser ML1,2
Identifying biomarkers of dietary patterns by using metabolomics.
Playdon MC1,2, Moore SC2, Derkach A2, Reedy J3, Subar AF3, Sampson JN2, Albanes D2, Gu F2, Kontto J4, Lassale C5, Liao LM2, Männistö S4, Mondul AM6, Weinstein SJ2, Irwin ML7,8, Mayne ST7,9, Stolzenberg-Solomon R2.
I am not here to argue with anyone but provide help to someone who had a genuine question, but I certainly encourage everyone to do their own research but don't read it from random web sites use published medical journals as your source, Take from it what you will. Best of luck all0 -
Eat. Are you eating back your workout calories? Your body needs fuel.0
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