Has this happened to? You have a great workout and soon after you finish, your appetite turns into a raging monster with a mind of its own! I can tell you that I am no stranger to this. Women more so than men in fact, tend to have a much larger increase in their appetite post-workout.
So what should you do to control your appetite so that you don’t completely undo your workout session by eating more calories than you should?
Here are a few tips that should keep you on track:
1. If your last meal is several HOURS before your workout, Be sure to have a light snack an hour or so before you workout. If you happened to have a heavy meal, you should be fine without a snack
2. Stay hydrated throughout your day so you have enough energy to last through your workout. It is better to have enough energy to get you through your workout so you can maximize your calorie burn or strength training as opposed to going into a workout with little energy and putting in only half of the effort. Half the effort means a LESS effective workout.
3. Properly hydrate after your workout. Stick to water if you’re workout doesn’t last longer than an hour or so and avoid sugary sports drinks. They are empty calories and won’t keep you full/satisfied and you will end up hungry not long after. People often confuse hunger pains with signals of dehydration. Be sure to drink 8oz of water before you eat if you are unsure if you are truly hungry. If after 15 minutes your hunger pains come back, then you should go ahead and eat something.
4. Don’t wait too long after a workout to refuel. Waiting will only send your appetite into overdrive and you are MUCH more likely to overeat, especially foods that are high in fat and calories.
5. After your workout, when you are refueling, only consume about HALF of the calories you burned. This is more so for anyone who is trying to lose or maintain weight. If you are tying to bulk up/gain muscle mass, I would not recommend this.
6. If you workout for 60 minutes or less, consume only water during your workout. If you are doing an intense workout that lasts longer than an hour, you should probably have a sports drink handy so that the carbs in the sports drink can replenish you depleted glycogen stores.
7. GET MORE SLEEP! Aim for around 8 hours, no less than 7 to keep your appetite at bay.
8. For you post workout meal, consume protein and carbohydrates to replenish your energy stores as well as provide you body with the protein needed to repair your muscles. You should consume little to no fat and aim to consume your post workout meal 30 – 60 minutes after your workout.
What do you do to control your post-workout appetite?
Brown & Coconut on Facebook