The Hunger Workout Connection: Why Exercise May Leave You Wanting More

Starvation and exercise can be very greasy at times, #amiright? You start a new fitness class, or train for a 5K, or lift weights and you suddenly feel like eating everything. Not exactly welcome when you're trying to lose weight.

Can exercise make you hungry, or is it all in your head?

Appetite-exercise connection

First, there's truth to the mind-stomach connection: After exercise your body may urge you to make up for any calorie-burn deficit with food as you burn energy during the activity. And if you've been strength-training, it can increase your cravings even more because it burns more calories. Therefore, unless the muscles are properly fueled, it can increase your own appetite.

But do not be afraid of thorns - it is important for our body to have enough energy: “The fact is that if we measure the rate of energy expenditure by the basal metabolic rate, or the calories burned at rest, those who exercise regularly will usually burn more. have less energy and less body fat than a sedentary person,” says Liz Applegate, PhD, director of sports nutrition at the University of California, Davis.

Can Your Workout Curb Your Appetite?

Some research shows that exercise actually suppresses appetite. What gives? Studies suggest that exercise can temporarily suppress appetite, "especially exercise that produces a lot of heat in the body," says Applegate. "An increase in body temperature creates an appetite-suppressing effect."

Another explanation is that exercise can create a cascade in your biochemistry : Jamie A. According to Cooper, PhD, associate professor of nutrition at the University of Georgia, a spike in a peptide (small amino acid molecule) called PYY, aka peptide tyrosine tyrosine, plays a key role in the temporary satiety, or feeling of fullness, after a workout.

Eating Tips for Exercise-Induced Hunger

"It's important to know how many calories you're burning," says Cooper. Treadmill estimates and fitness watches are not always accurate. "People usually don't realize how much they've burned, so to get a better idea, look at the type, duration, and intensity of your activity, then see what that equates to in food," she says, and how much you eat. Can measure more accurately.

What and when you eat is also important. Says Applegate: “Do a morning workout of up to 60 minutes to get it out; And don't eat beforehand. After your workout, eat a 300- to 400-calorie meal that contains 15-20 grams of protein and what I call 'rustic' carbs—or unrefined carbs, like steel-cut oats, sprouted grain bread, or leafy greens.

If you're planning to enjoy a post-workout snack or meal, plan ahead. Packing something portable can be helpful if you're running errands later.