Many people feel that a good workout session deserves a reward. And that usually translates to a sweet treat or a bowl of indulgence, which easily converts to even more calories that still need burning.
According to research, exercisers tend to go overboard on their post-workout meals, consuming heavy food in great portions. The effect is, more often than not, disastrous: They end up consuming more than they burned.
That is not to say snacking is bad. Working hard can make you a little hungry. It’s perfectly alright to have a light meal afterwards, assures Emily Brown, a former professional runner and currently a registered wellness dietitian at the Mayo Clinic in Rochester, Minnesota.
Before you chomp on that sandwich, however, it is important to listen to your body. Pay attention to hunger cues and get to know its needs, so as not to override your efforts at the gym.
Here are some important points that can help you avoid pigging out after working out.
1. Leisure vs. Obligation
Working out sometimes becomes a chore, especially when you find yourself in a particular mood to relax and unwind.
A study conducted by Cornell University in 2014 revealed that thinking of exercise more as something you love to do and less as something you have to do enables you to consume less food afterwards.
Volunteers participating in a 1.4 mile scenic stroll ate 35% less chocolate than those who walked the same distance for exercise. They also ate 124% more calories when given post-walk snacks. In fact, the two groups had performed the exact same activity, the only difference was in the way they were primed.
2. The Protein-Carb Combo
Recovering from an arduous workout requires a snack, ideally consisting of a ratio of 1:4 ratio of protein to carbohydrates, according to Brown. “This will allow you to begin to replenish your energy levels and repair muscle damage resulting from the workout,” she declares.
If you exercise for an hour or less, snack size should not exceed 150 to 200 calories. For longer workouts, for every pound of body weight you may consume a half gram of carbohydrates and a fourth of that size in protein.
3. Milk is Key
One of the most excellent recovery snacks come in the form of low fat dairy, says Jim White, registered dietitian and owner of Jim White Fitness and Nutrition Studios in Virginia Beach. The protein content will suffice in filling you up until the next meal, as it reduces those hunger pangs.
In addition, low fat chocolate milk is found to enhance athletic feats even more than the more popular energy sports drinks.
4. No Meals Before Workout
Exercising tends to increase your hunger, whether you ate prior to working out or not. Overeating also tends to be a habit more than anything else, Brown reveals. “When you consistently consume a 500 calorie smoothie after you finish up at the gym, you start to get into that habit of consuming a smoothie no matter how long or intense your exercise was.”
To avoid eating twice, that is, before and after a sweat session, schedule your mealtime right after you burn off those calories. This helps you replenish the energy you spent, while controlling your intake and training yourself to eat less.
You need not concern yourself with the time of day. If you prefer to exercise in the mornings or evenings, or even at noon time, you can adjust your breakfast, lunch, and dinner schedules accordingly without necessarily going hungry.
5. Trackers Be Gone
Exercisers have come to depend on activity trackers, such as Fitbit and Jawbone, to regulate and measure their physical exertions and even calorie intake on a daily basis.
A research study in 2014 conducted by the Iowa State University showed that devices and applications are not always accurate in retrieving calorie count and burn information. The Basis Band, with a 23.5% error rate,was found to be the least accurate of them all.
Still, the more accurate trackers can only return estimated values. Basing your entire workout strategy on these unpredictable calculations may be to your disadvantage. Brown adds, “You also want to get in the habit of eating in response to hunger and stopping in response to comfortable fullness. This is dictated less by numbers and more by listening to your body.”
6. In Between Refueling
Workouts, such as bike rides and marathon trainings, can sometimes last for extended periods of time. Easy to consume snacks or a mobile sports drink can help keep your body energized and reduce your post-workout need to overeat.
According to Matt Fitzgerald, a certified sports nutritionist and author of Diet Cults and The New Rules of Marathon and Half-Marathon Nutrition, “Research has shown that people eat fewer calories after exercise when they take in carbs during exercise.” He adds, “In fact, their total calorie intake for the 24-hour period that includes the workout comes out to be slightly lower if they fuel up during it.”
Limit in between snacks to carbohydrates, since protein tends to take longer to digest. A carb intake of 30 to 60 grams, equivalent to 120 to 240 calories, per hour will be enough to tide you over.
7. Hydrate
Fitzgerald promotes keeping the belly full with water, as a way of reducing appetite. “Guzzle water as soon as you walk in the door to quench your thirst and take up space in your tummy,” he says.
Sip and guzzle whenever you can during workout, and make sure to prioritize replenishing your fluids directly afterwards. However, drink in small quantities. Gulping huge amounts of water may cause water intoxication as a result of decreased salt levels in your system.
8. Realistic Goals and Achievements
Working out can make you feel like you had burned an impossible amount of calories. However, a research study conducted by the University of Ottawa indicates that exercisers tend to overestimate energy expenditure up to four times.
Participants were asked to eat back the calories they expended during an exercise, and the study revealed that they tended to consume up tp three times more than what was actually burned.
9. You’re Not Really Hungry
When you’re ravenous and feel like consuming inordinate amounts of calories, stop yourself for a moment and assess whether you really are hungry. Think of the last time you ate and decide whether it is enough to refuel with a light meal.
Having a regular workout schedule enables you to anticipate your meal times, and prepare yourself for when you need to snack lightly or heavily.
“If you’re taking a few days off before your next hard workout, you probably don’t need to worry about refueling quickly,” Brown advises. As long as you’re not feeling hungry, it is wise to refrain yourself from eating unnecessarily.
Knowing your body’s needs can go a long way in controlling what you eat, especially after intensive physical exercise.
“It’s important for weight loss and weight maintenance to get in tune with your body and learn to eat in response to hunger, versus eating in response to boredom, stress, or the idea of rewarding yourself for exercising,” Brown says.
