Why do you feel hungry after a workout? What if you don't feel like eating after exercise? Not hungry after strength training
Eh, if only the words that fitness experts repeat like a mantra were true!
Most of the celebrities from this area broadcast that training, they say, reduces appetite. But in practice, it turns out that we do not have time to leave the gym, this is how hunger appears.
The same experts argue that it is not sport that is to blame, but ourselves, or rather, the wrong and unbalanced diet for weight loss. However, this is not always true.
Wait, how do you train in general?
Do you have a plan in which the time for rest and recovery is calculated, "divorced" on different days of intense cardio and exercise strength? Or do you sculpt all your workouts into one day, and then marvel at the natural "symptoms" of overworked muscle recovery?
Answer yourself these questions honestly:
- I train in gym, and then I step on cycling, fitbox, second-level step or zumba?
- I spend more than 3 hours in the fitness club in a row, and it is not about going to the sauna and hairdresser after a workout?
- Am I lifting more than 50% of my body weight in one or more basic exercises (squat, bench press, deadlift)?
- Am I running faster than 10 km / h for longer than 20 minutes?
If you said yes to the first two questions, you should rethink your training plan.
In the Soviet weightlifting past, this approach to training was popular: do whatever you can and eat more. So it is not applicable to weight loss.
It is not difficult to "eat" the same 500-600 kcal that you burned on the zumba after your exercise machine. For example, you order dessert and a glass of wine after dinner and you're done. Or just eat a few extra spoons of garnish and don't notice the piece of bread you eat before dinner.
In general, if overworking style leads to "gorging", you should change the training style.
The following are considered the norm:
- 3 strength training sessions no longer than 60 minutes each per week, with a minimum of 48 hours between them. You can stick to a breakdown of 48-72 hours between the first and second and the second and third.
- 180 to 200 minutes of cardio. Short 20 minute sessions can be done on the day of strength training, long sessions in between. But interval cardio workouts in a group, when, for example, we jump on a step for 5 minutes, we squat with a bodybar for 5 minutes, if you train in a simulator, it is better to avoid. The combination of strength load with work on strength endurance results in fatigue of two types of muscle fibers at once. This provokes hunger.
- 1-2 hour stretching sessions if needed, or short 5-10 minute sessions at the end of your strength and cardio session.
How to deal with hunger after training if you train short and hard
But in this case, unbalanced nutrition is to blame.
Lack of protein
Typically, training with more than half of your body weight in a basic exercise will seriously increase your protein requirement.
Calculate how much protein you eat per day, and remember that the typical 0.8 g per 1 kg of body weight is only recommended for those who do something like Pilates and yoga, but not for strength fitness fans. Amateur athletes are advised to eat at least 2 g of protein per 1 kg of body weight.
Usually "closing" of the protein window helps, that is, the use of a portion of a protein shake or even banal cottage cheese within the first 40 minutes after the end of the workout.
About carbohydrates
But the use of apple-juice-chocolate after class can, on the contrary, provoke fluctuations in sugar levels and increased appetite.
Running, HIIT cardio, and all-at-once functional activities such as CrossFit drain glycogen stores quickly enough, and a drop in blood sugar after them is a typical, normal phenomenon.
Hunger, of course, can be very strong, and in this case professionals close the "carbohydrate window". Within 20 minutes after training, eat an apple, pear or berries, or drink a sports drink with simple carbohydrates - no more than 30 g of carbohydrates per session.
However, this method is not suitable for those who are losing weight, as it is better for them not to "close" the carbohydrate window for optimal fat burning after exercise. For those who are losing weight, it is better to try to eat something protein, so you will kill your appetite and will not suffer all day after training.
In any case, if the body sends such strong signals, it is necessary to work on training program, and over the nutrition plan, because someone for whom a healthy lifestyle will not be violence will be able to achieve their goal.
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If you go to the gym, then one way or another you are more attentive to your diet. The body just makes you think about what to eat before training and what to do when you really want to eat after training ...
I managed to ask a question about why so strongly, to one of the best nutritionists in Ukraine - Svetlana Viktorovna Fus. Now she is participating in the filming of the new season, and also helps women lose weight in the unique project "Slim and Younger".
Svetlana Fus talked about the main reasons for an attack of very strong hunger after a workout (after all, what you want to eat is normal, the problem is that you want to eat a LOT, VERY MUCH).
So. Svetlana Fus named two main reasons:
- inadequate or improper nutrition before exercise;
I know that my load is quite adequate (45-55 minutes of step), so I asked about what mistakes in nutrition lead to this terrible hunger after training.
It turned out that the problem was my desire to limit the amount of carbohydrates. And before training (1.5-2 hours) for people like me (who really want to eat after fitness) - just need to eat a portion of porridge with boiled turkey or chicken.
I've been doing this for a week now and noticed that it really helps. Not only is there no feeling of hunger after training, but the exercise itself is much easier. Easier than the cheese, cottage cheese, or boiled meat I used to eat before training, trying to limit carbs. Carbohydrates are needed!
If you don't have this problem after training, you still need to eat before class. So the workout will be more efficient and the digestion will be just perfect. Carbohydrates can be different: porridge, fresh, vegetable salad. Beets, carrots, pumpkin are those foods that will give energy to the body.
Salad with radish and egg
INGREDIENTS:
1 bunch of radish with fresh leaves, 1 egg, 50 g of cheese, dill, 3 green onion feathers, 1 tbsp. a spoonful of olive oil, salt
COOKING:
Wash the radish, let it soak in the water for 30 minutes, free it from the tails and cut into slices, the radish leaves - into strips, the cheese - into cubes. Finely chop the hard-boiled egg, onion and dill. Mix all the ingredients, add small pieces of cheese, salt, season with olive oil.
After training, very active processes in the body begin. And if you want fitness to rejuvenate you and make you healthier, you need to give your body the amino acids found in proteins. What to eat after training? It can be light protein, which is found in cottage cheese, rennet cheeses ("Adyghe", "Mozzarella"). You can have dinner with boiled fish, turkey, eggs (if the goal is to lose weight, then only protein).
What to do ??? I don’t want to eat after training. Appetite ZERO. and got the best answer
Answer from Yergey Ermakov [guru]
I don't remember where, but I read that "only the program that wakes up your appetite suits you." I choose a program for myself and after each workout I have a brutal appetite. Maybe you can correct the program (reduce the number of sets or the number of repetitions, or change the workout time or the duration of the workout itself, etc.) Or you can try to work out not for the result, but simply pumping with very light weights until the appetite returns. Earlier, when I did not know about these techniques, the drug LIV-52 and pickled cucumbers, and tomatoes and their rosol helped me.
Answer from Alexey Goryunov[guru]
finish with your workouts!
Answer from Єarhat[active]
Yes, this is always the case if endurance training ... I just drink plenty of water or eat a little ...
Answer from Ѕarald the Severe[guru]
you are an unreal mutant
Answer from Inca[guru]
you have to force yourself, but for whom is it easy? (replenish water)
Answer from Yovetlana Goncharova[guru]
You are strange people, like you all do sports, but you don’t know basic things, it’s normal that you don’t feel like eating after training, moreover, after training you cannot eat for two hours, by the way, it is also advisable not to eat two hours before training.
Answer from Synk[guru]
before training, try to eat for three or four hours.
Answer from Lyudmila Rozayeva[active]
Always when you train, be it endurance training, you never want to eat, in addition to this, you are not allowed to eat for about 30 to 1.30 minutes, as this can damage your health ... and the fact that you don’t feel like eating is good it means that you are trained and it is considered correct
Answer from Alexander B.[guru]
What don't you want at all? Somewhere in 1-1.5 hours I sit down to eat after training, as soon as I leave the gym, of course, the food will not climb.
Answer from New Game[guru]
It happened to me, rarely of course, when there were any problems (outside thoughts, the program did not fit, etc.) - I ate hard because I had to! 😀
Answer from Peter Alesandrov[guru]
.... consistency is important .... You first of all lost energy and water, so first drink sweet tea, but not with starchy tea, and so - maximum marmalade ... And after that, in an hour, I think, your appetite will visit you))
Answer from Irresistible handsome[active]
Answer from Refugee Nikita[newbie]
Immediately after training, you need to take as cold a shower as possible, this will lower the body temperature and trigger the production of the hormone ghrelin, which is responsible for feeling hungry.
Those who are actively involved in sports or fitness know that after you give your best on the simulators, you do not feel like eating for a very long time. Obviously after physical exercise some mechanism is turned on that suppresses appetite and hunger. But what is this mechanism?
Jay-hung Jonggu (Jae hoon jeong) and his colleagues from the Albert Einstein College of Medicine came up with the idea that it's all about an increase in body temperature - after all, due to physical activity, we get pretty hot.
Thermoregulation, like appetite, depends on the hypothalamus, a small area in the brain that controls a variety of physiological processes. Each process has its own group of nerve cells, but maybe the hypothalamic neurons, which regulate feeding behavior, also sense temperature?
The cells that suppress appetite are found in the arcuate nucleus of the hypothalamus; their peculiarity is that they are able to directly feel hormones and other substances that float in the blood (the brain, as we know, is protected from direct contact with blood by the blood-brain barrier).
To see if these neurons could respond to heat, the researchers treated them with the alkaloid capsaicin, which is found in hot peppers and which acts on heat receptors (which is why we feel peppers burn). An article in PLoS Biology says that two-thirds of the cells in the arcuate nucleus have sensed capsaicin - that is, they have heat receptors and they are active.
From experiments with cells, they moved on to experiments on mice. When the animals were injected with a burning substance directly into the hypothalamus, in the area of these very neurons, the mice lost their appetite for 12 hours - they continued to eat, but ate much less than usual. If heat receptors on neurons were blocked, then capsaicin did not suppress appetite.
When mice were chased on a treadmill for 40 minutes, their temperature rose rapidly (including in the zone of the arcuate nucleus of the hypothalamus) and remained elevated for an hour - and the mice after "fitness" also ate half as much as mice that did not exercise. But if mice with disabled heat receptors on neurons ran on the treadmill, then they did not have any changes in appetite - exercise did not affect their appetite.
That is, the hypothesis was confirmed: the brain cells that suppress appetite do respond to heat. (To explain why this is needed, for example, you can do this: a large exercise stress happens when you have to run away from someone, and the desire for a hearty meal would be out of place here.)
Most likely, the same mechanism remained with us, and here you can come up with different options for how to use it to reduce weight. Although what is there to come up with - you just need to go to the gym.
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