hanger – Every Step Fitness

Tuesday tip: Taming post-workout hunger 🍕

Do you find you’re famished after a workout? It could be down to the type of workout you’re doing. A recent study in The International Journal of Obesity found that strenous interval training dulls the urge to splurge. Participants who did high-intensity intervals were less hungry afterwards than people who spent the same amount of time on the treadmill or cycling at a steady rate. 🚴🏼

Why? Bursts of high intensity, hard effort actually helps to suppress the appetite as it decreases the production of the hormone ghrelin (the hunger hormone) and also increases the levels of blood lactate and glucose which reduce the desire to eat lots. In contrast, steady state, moderate intensity exercise can reduce blood glucose levels and suppress grehlin which makes you hungry. This is also the classic ‘runger’ that runners get!

So if you’re trying to watch what you eat consider focusing on shorter bursts of higher intensity workouts – either in the gym or in a class (HIIT, insanity or Bodyattack are great examples). If you love your longer runs or steady cycles etc there’s no need to stop them, just make sure you fuel yourself properly to prevent that post workout need to stuff your face! Have something with protein, fats and carbs before you do your workout – e.g. something like peanut butter on toast, and then try to get something in shortly after your workout that’s easily digested but high in protein and carbs – if you like it something like chocolate milk (normal or dairy free) is a fab option. If you want any specific tips for your own recovery then do drop me a line 🤗

Happy Tuesday 🤗

Tuesday Tip: Beating post workout hanger 🍔

Working out in the morning is fab but if it’s leaving you so starving that you end up over-eating later in the day then here are some mistakes you may be making, and tips to help.

#1 Not eating before you workout

If you’re working out first thing your blood sugar and energy levels are low and you’ll be using stored glycogen to fuel you. So when you finish you will crave food (especially sugar). If you find you can’t control these cravings then try to have a 100-200 cal snack an hour before your workout e.g. apple and nut butter, greek yoghurt and fruit, half a protein smoothie etc.

#2: Too little sleep

Lack of sleep causes release of ghrelin which increases hunger. Studies have shown that losing just 80 mins sleep can increase calories consumed by 550 cals the next day. So if you’re getting up early to workout you have to make sure you’re in bed at the right time the night before.

#3: Too many carbs

You definitely need carbs after you workout but if you go for a very carb-heavy snack/meal you’re priming yourself to crave more sugary carbs later in the day. If you can withstand the cravings then have whatever you like, but if not then have something that’s got a balance of protein, fats and carbs e.g wholegrain porridge and fruits, greek yoghurt and fruits and nuts, toast with nut butter and banana .

#4: Too little water

It’s even easier to be dehydrated after a morning workout as you may well be dehydrated from the night too. Ensure you have a big glass of water when you wake up and ensure you drink plenty during your workout or after if you prefer,

#5: Too few cals

When you start the day well with a workout, it’s easy to get hooked up on wanting to stay in a massive calorie deficit. Whilst it shouldn’t be an excuse to pig out, equally you don’t want to be too restrictive as you’re likely to end up over eating later. Eat a normal balanced meal with protein, fats, carbs and fibre after your workout (be it brekkie or lunch).

Happy Tuesday 🤗