5 tips for managing hunger after exercise
No one will deny that when we finish training we have such an appetite that we would eat a whole cow and continue to have room for dessert. Obviously, it is something we should not do just to hold the line but rather for health. One of the keys to effective training is to monitor hunger after exercise, something that not everyone on the planet is able to do. Very often we think that the mere fact of having practiced sport allows us to pay homage to ourselves at the table, a myth that we should end with.
Why should we monitor appetite after exercise?
Keep in mind that, as much as we may need to monitor our appetite after training, we need to eat after exercise to restore our muscular energy reserves, especially if you are just starting out in the gym or if you have increased the intensity of your training. However, very often we eat more than we should. For every ten calories burned we should eat at least 3, but there are always and at all times people who eat more calories than they burn. That’s why it’s so essential to continue these five tips for monitoring your appetite after exercise:
1. Train already before one of the 3 main meals
You may find it impossible to train before breakfast, but it’s the best time of the day to exercise. In any case, you can practice sports before eating or dining, and cover with food or dinner that energy expense that you have just done. This way, you will avoid excesses at lunch or snack time that can cause you to eat more calories than you end up burning.
2. The snacks
If you can’t train before one of the 3 main meals because of work or family obligations, etc., you can always use snacks to supervise your appetite after exercise and make it more bearable to wait until lunch or dinner time. But not everything goes: snacks must be compatible with the exercise you do and its intensity. Energy bars or pieces of fruit such as bananas or apples are the most frequent healthy snacks for athletes to regain those energies.
3. Have a snack before training, yes or no?
It’s a question many athletes ask themselves, and the answer is yes. But as in the previous case, not everything goes. Loughborough University conducted research that concluded that training on an empty stomach increases the feeling of appetite throughout and after exercise. On the other hand, enjoying a banana or a slice of bread and butter before training will not only reduce hunger after training, but will increase calorie burn throughout the exercise.
4. Eating throughout the exercise…. and also hydration
If your frequent training lasts longer than two hours, a cereal bar or isotonic drink will help you regenerate energy and reduce hunger. It is advisable to eat between thirty and sixty grams of carbohydrates per hour from the first hour. And don’t forget to keep yourself well hydrated to replace lost fluids, even after training. What’s more, appetite is sometimes confused with thirst and a glass of water will ease our hunger.
5. Calorie counters are useless
Apps for mobile phones, odometers, calorie counters integrated into the gym’s exercise bike…. are useless. The failure rate of these devices is close to twenty-five percent , and even when it is lower the information is only approximate. One of the keys to continuing good nutrition throughout and after training is to eat when we have an appetite and to stop eating when we are full, but always and under all circumstances controlling what we eat so as not to commit any excess. In other words, let your body guide you.
If after reading these tips you have any doubts about how to monitor your appetite after training, it is best to consult your dietitian or family doctor and make the appropriate changes in your nutrition at all times under his recommendation.