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You should never run to justify eating – we do not "win" our food; we eat to feed our love of running – but there is hardly any runner who does not like to finish a race and leave HAM on the first object found in his kitchen to refuel. "Runger" is real, but running is not the only thing to blame for your insatiable appetite.
Running consumes a lot of calories – 13.2 calories per minute for a 140-pound person, according to the American Council of Exercise – and calories are the fuel of your body. Replacing those calories is just as important in your training strategy as traveling miles. The 2015-2020 edition of the Dietary guidelines for Americans said Active men should consume up to 3,000 calories a day, while active women should consume up to 2,400 calories a day. If you do not consume enough, you may know the post-workout "rider".
With a full work schedule, family obligations and the desire to have a social life, you know, it can be difficult to refuel. But managing the feeling of hunger is not just about reaching a certain calorie quota. And if you are constantly hungry, you may need to check your eating habits (and physical).
Is it normal to be hungry all the time?
Physical exercise is not the only way to burn calories, although it can be a major source of energy expenditure. "Many people do not realize that our basic metabolic rate (BMR), essentially the amount of energy you spend to stay alive, makes up the bulk of the energy you use every day, even for the working population. ", said Kelly Jones, R.D., a sports dietitian based in Philadelphia. "Your BMR must support breathing, heartbeat and blood circulation, brain activity, regulation of body temperature, central nervous system function, etc."
Your metabolic metabolism depends on sex, age, height and weight, but it also increases with a higher ratio of lean tissue to adipose tissue (type of body composition beneficial to runners) and is also 39 so much higher recovering from intense exercise, she explains. If you consciously or unconsciously limit the number of calories, this number could be considerably lower than what you need, which leads to a feeling of frequent hunger.
Clearly, exercise will deplete your normal calorie reserves and you will need extra calories to rebuild your muscles, keep your bones healthy and prevent fatigue. Unfortunately, determining what you need is not as simple as adding 300 calories to your 2,400 or 3,000 calorie allowance a day to make up for that three mile run. In general, people, especially athletes, should eat to meet their needs, says Jenna Braddock, RN, sports nutrition specialist and certified personal trainer. "If your stomach grunts, you need food. If you feel that your energy, concentration or connections are diminishing, you probably need food too, "she adds.
Hunger is normal, but feeling hungry does not always mean that you need food. If you've eaten in the past hour or so before eating again, it's a good idea to drink water first, says Braddock. Thirst and hunger are regulated in the same part of your brain, and it's easy to confuse dehydration with an empty stomach. And when you're stressed, your body releases the same hormones as when your blood glucose is too low, says Jones. These hormones tell your body that you need more energy, which many people consider to be in need of food, but you may also need a nap or a quick walk. in front of another cookie in the break room.
Still do not know if your cravings are normal? "As a general rule, every two to four hours is a usual rhythm of hunger," says Braddock. Measure your appetite at this time. More importantly, give your body close to learning your own personal patterns.
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Why am I always hungry after eating?
What's more nutritionally disappointing than finishing a meal that ticks all the boxes of your "healthy diet" than feeling hungry more than an hour later? You may not have eaten enough calories and your body needs more nutrients.
"The main signs of a lack of nutrition are: constant tiredness, recurring" annoying "injuries such as shin splints, high frequency of upper respiratory infections, difficulty sleeping despite fatigue and irritability," says Braddock . "All of this means that you are not getting enough energy to support your body."
If you know each other to have consumed enough calories, you may not be eating the right each. A satisfying meal should be filled with quality protein (such as chicken breast, grass fed beef and bison), quality carbohydrates (such as quinoa, whole grain bread , oats, sweet potatoes and bananas), healthy fats (such as avocados, nuts and seeds, olive oil and salmon), as well as many fruits and vegetables that also provide vitamins and minerals .
It's fashionable to cut carbohydrates at the moment (hello, keto diet), "but if your carbohydrate intake is low, the body may still need food," says Jones. Carbohydrates are so important because they are the most easily accessible source of energy during exercise (especially high intensity exercise) and your body needs this nutrient in sufficient quantity to be able to be stored. in the muscles for next time. they must be active, she says. However, if you are already completely fascinated by carbohydrates, you may be eating low-fiber carbs that do not contain enough material for high mileage.
On the other hand, if you consume less mileage, you can easily settle for meals or snacks without the fiber, fat and protein you really need. "I recommend that all meals and snacks include a balance of these nutrients," says Jones. "Rather than just taking a banana as a snack, add some peanut butter. Or rather than just nuts, add some crackers and hummus. "Hitting multiple macros (carbohydrates, protein and fat) at once is a solid way to feel full.
Why am I eating a lot more than usual?
It's a little obvious: if you burn a ton of calories all the time, you're going to be hungry. And if you're constantly hungry, it makes sense that you end up eating a lot more.
But there are some other reasons why you could be thirsty for seconds or even thirds after the workout. Running is, by nature, a high intensity sport. "If you do a lot of high intensity exercise, you send the message to your body that you are now a high intensity athlete," says Braddock. In response, your body will work harder – and use more energy – to keep everything in homeostasis. "
And then there is the afterburner effect. "High intensity exercise burns more calories during and after," says Braddock. As your metabolism is still resuming after workout, it immediately uses the calories you consume after a run to replenish your depleted energy reserves. This could give you hunger again shortly after.
Have you started to incorporate speed intervals or cross training? "Exercising in a less normal way can increase your hunger and appetite," says Jones. "You may be running very well because of running, but if you swim or lift weights less effectively, your body will have a lot of recovery to do, which will require more energy."
How can I stop feeling hungry all the time?
Relieving hunger is not about eating more, but about eating smarter. Obviously, you want to make sure that you consume enough carbohydrates. "Ensuring that protein and fat are included in meals can help you get fuller and stay full longer," says Braddock. "These two macronutrients digest more slowly, stay in the stomach longer and provide more of a net of energy into your bloodstream. Since you have a constant flow of energy and volume in your stomach, the mechanisms of your body's appetite will not be initiated as often. "
Do not just take snacks without thinking. Evaluate your cravings, then ask yourself what you can add, says Jones. Do you tend to have protein and fat but no carbs? Vice versa? Is there enough fiber? Fill in the gaps from there. A strategic snack – or make sure you eat at least two macronutrients – can help prevent an empty stomach. "Eating it just before you're typically hungry or before your energy hurts can help you stay more balanced throughout the day, both in energy and in appetite," Braddock says.
If your constant hunger coincides with higher mileage, be sure to refuel while exercise. "As a rule, I encourage refueling during races of over an hour and ingesting 60 grams of carbs per hour (and up to 90 grams for marathon runners or more), says Jones. "It helps to provide energy when your body needs it, so it does not try to catch up as late."
And remember that hunger is do not pretty much what you put in your stomach. A healthy diet goes with good hydration, good sleep and stress management. If a domino falls, the others are more likely to fall – and there is no chance it will not affect your performance.