Hungry After Exercise?

Dear Hina:
I am having a problem with my exercise. I was thinking you might have some advice. Every time I increase my level of exercise, I just get WAY hungrier. Makes sense, I'm increasing my metabolism .... but then I find myself pigging out and I think it's not going to do much if I exercise more and then just eat more. I like that it's healthier and makes me feel good, but I hate the way it makes me feel like I'm starving. What do you think?

Anonymous


Wow! This is a GREAT point, and I've been battling this problem for the last two weeks. I am not a dietician or a physician, but I did some Googling and learned a few things. If anyone has corrections or clarifications, please enlighten the rest of us! After some research online, here's what I've found out: Your body prefers to run on glucose, the sugar in your blood, which gets used up when you exercise. If you exercise to the point where you use up the glucose, glycogen (another sugar, and the main form of carbohydrate storage in the body) from the liver is released to resupply body. This leads to low blood sugar, or hypoglycemia. Some symptoms of hypoglycemia are very similar to hunger, and it's easy to confuse the two. Try the following:

*Eat a light meal at least 2 hours before, but less than 4 hours before, your workout. Don't eat a heavy meal, but do have some protein and something starchy with a little fat.

"This type of snack would allow for a slower metabolism and sustain the glucose flow at a slower rate compared to juice or a candy bar, which would bring about an immediate demand on insulin to lower the blood sugar and create an even greater dip in blood sugar when the individual begins to exercise." ~ As explained by Gail Frank, DrPH, RD, professor of nutrition at California State University, Long Beach in Hungry or Hypoglycemic by Natalie Swisher. Read the complete, and very informative, article here.

*Stay hydrated! It is very important to drink fluids before, during and after a workout. Try drinking an enhanced sports beverage with low calories, and low sugar, such as Propel Fitness Water or Glaceau Smart Water. Did you know that even a 2% drop in hydration can reduce your endurance?

*REMEMBER!! The only way to lose weight is to burn more calories than you take in. Many people overestimate how many calories they burn during exercise, and underestimate how many calories they consume. If you find yourself pigging out after a workout, plan for that. Eat smaller, more frequent meals during the day. Make sure you have a light meal about 2 hours before your workout. Stay hydrated. Above all, be accountable for what you put in your body! A bite here and a sip there can add up pretty fast. Know how many calories you eat, and adjust accordingly. If you're hungry, definitely eat something. Just don't sabotage all your hard work by eating a ton of food! Also realize that as long as you are eating enough calories, your body will adjust to the new higher burn and lower intake regimen.

If you're unsure where to start, check out these Diet Resources. Also check out this Healthy Body Calculator from Ask the Dietician to see where you rate in terms of health. If you're having trouble with your weight loss, drop me a line! I'm all for supporting and inspiring people to get healthy!