Post # 1
I know I just joined the fitness board and I don’t mean to take over but since I went back to the gym this week I had a couple of questions that I was hoping you girls could provide some insight on.
Is anyone else constantly hungry when going to the gym? When I am on a workout routine, I have a tendency to eat everything in sight during the day and am never full. Does anyone have any tips on maybe what to east before and/or after a workout so I’m not so hungry throughout the day? I don’t want to undo everything I do at the gym.
I had my oatmeal and fruit this morning and it’s only 8:30 and my stomach is still growling.
Post # 3
I used to have this problem a lot. My blood sugar was all over the place so I saw a nutritionist and got it leveled out. Which means I have to eat at constant times 7 days a week as much as I possibly can and vary the nutrients I get so there is a slow, steady stream of glucose. He said that basiaally I was getting hungry signals before my food was even being used for fuel. Meh.
I used to eat oatmeal ALL the time. But it never held me over long enough. I started doing a protein+a fruit+carb (oatmeal) for breakfast. Throw in a handful of almonds and it’ll help tremendously. For lunch I’d eat a carb and a protein (you need both particularly when you are working out) with some veggies or fruit. Snack before the gym (an hour or two before) is greek yogurt or edamame. I had a trainer who recommnded those single serving oatmeal packets to me before. He said he’d mix them up in a coffee cup and nom that down. He used to be a body builder so that helped me believe him, haha. Then for dinner I’d only do protein and veggies, no carbs.
I’ve read that the best post workout snacks are things like chocolate milk or cereal. A smaller carb and protein type combo and stuff that’s easily digestible. My recent magazine was touting shakes as the #1 way to get the nutrients to your muscles asap (yay b/c i tend to crave smoothies afterwards). I throw in some yogurt, frozen cubes of mango, and half a banana and whirl it up.
Post # 4
Thank you so much for all of those tips! I will try adding a protein to my breakfast, and I love the greek yogurt so thats a plus. I think I am going to pick some up and keep them in the fridge at work so I can have one an hour or two before I leave. That shake sounds delicous too. I think I need to switch when I eat carbs, I usually eat more carbs for dinner and not luch so I will see if that helps.
Post # 5
That’s what I do. I like the vanilla flavored the best. I buy the 0% fat kind (has a LOT fewer calories than the regular version) and they are 130 calories/container. I buy them in packs of 4 and take them to work and eat them as a snack at 3pm.
Keep the carbs complex for lunch and you’ll avoid crashing. I like my white carbs but they make me sleepy =]
He also told me that there is no need for you to technically (nutritionally) have carbs in the evening and they turn into fat too easily. So I just remind myself my body doesn’t need them and I’ve adjusted to not really having them.
Post # 6
When I’m hungry it usually means I need more protein. There’s been a lot of press lately (at least in the NY Times) about exercising not leading to weight loss because you eat back all you burn. But, exercise is still good for you and you do need protein to build that muscle.
Post # 7
Also, don’t forget the health fats here or there. I used to eat this power breakfast, with oatmeal, fruit and protein powder and was still hungry an hour later. Finally someone mentioned that I didn’t have any fat. Throw in an egg to get some fat, and it changed my life!! Well, just my morning, but you get the picture.
Post # 8
I’ve moved on to the mini meals, because I realized that I’m hungry at 10am, and noon, and 2pm and 5pm and that I’m going to eat no matter what, so it might as well be a healthy mini meal (as opposed to a Snickers bar).
Post # 9
mmm i love greek yogurt! downside is that it is more expensive than regular yogurt 🙁 but much more filling and tasty!
Post # 10
Ah I have the same problem. I get very hungry throughout the day and I eat breakfast and a small lunch! I woukout 5-6xs a week and in the beginning I was eating like a mad woman, but wasn’t losing any weight! Now I try to appease my appetite by drinking lots of tea and water. I try to control it and after a few weeks the hunger isn’t that bad.
Post # 11
ditto lots of the tips above (LOVE greek non-fat yogurt! And SHAKES, mmm). Here are a couple more:
Every mini-meal (as @Goldilocks so aptly put it) eat a carb (preferably fruit or veg, but complex grains work too) AND protein. The protein takes longer to digest, so it helps you feel fuller longer, while the carb packs the glucose your body needs (and complex carbs like whole GRAIN (not just wheat), quinoa, & sprouted grains take longer to digest than “white” carbs, so also give a longer “full” feeling).
Drink LOTS of water (and/or sugarless drinks – juice = sugar)! This also helps you stay full without adding calories (makes what’s in your stomach expand to help you feel full), while also giving your body much needed hydration.
If you like/need discipline, keep a nutrient log (rather than just a calorie counter) & aim for an even variety of nutrients: 40% carbs (this includes veg & fruit, preferably more of this variety than of “white” or even whole grain variety), 30% protein, 30% fat (good fats, not bad fats…think nuts & guacamole, NOT butter)…I know it sounds like an Atkins or SBD diet, but other studies have shown that this combo, paired with regular workouts, REALLY help lose weight.
Eliminate unnecessary (refined) sugar. Excess carbs (especially refined or “white” carbs) turn into sugar – that’s their job…but we all tend to eat more than we need. Where you can, eliminate extra sugar because you’re already getting all you need in other foods.
HTH! And great post…I’m getting new tips from it, too!