so hungry after exercise any tips?

[Lilybell]

After any exercise I get so hungry. The last time I joined a running programme I put on weight from post run hunger pangs. It's like my body wakes up and won't stop nagging me to eat. What foods will satisfy my appetite while keeping down the calorie intake? Any help appreciated..

[Flossie22 Graduate]

Personally, I eat a banana 🍌 sometimes after my run. I also drink plenty of water. I have found that I get cold afterwards because I have a sedentary job, so great excuse for a cappuccino and maybe a little biscuit 🍪 Although I know that's not a great idea. Have you tried porridge? It should give you energy in small bursts throughout the day/morning, I think. Or eggs! There's an idea, scrambled, poached or boiled. Should also be worth a try and not too high in calories 😉 Happy running 😊

[ju-ju- Graduate]

I think the longer you run the more you need afterwards!!! Don't underestimate fluids though, it could be you are needing more of those so drink plenty. I think nuts and a nice big mug of green tea is my post long run favourite!!

[1903 Graduate]

Nothing new to offer but I agree with water, banana and eggs with wholemeal bread if it's a morning run. Water, shower then main meal with plenty of veg in the evenings. The first thing is plenty of water though; it's been reported that if we're dehydrated, even slightly, we can feel more hungry. I'm lucky I love drinking water but I know a few people who don't!

[IannodaTruffe Mentor]

Strangely I find running suppresses my appetite. I normally find after an early morning 10k that I have to force myself to eat. What distance are you running?

I only eat a banana before a run, so I am not full, so can only believe that exercise stops me wanting to eat. Association is a powerful psychological trait, so it is not a good idea to habitually do anything that is not beneficial to your overall health, straight after a run.

[useitorloseit Graduate]

Eggs or nuts, and plenty to drink. I have the opposite problem - I don't feel hungry at all after a run!

[Jonesycat Graduate]

I agree with 1903 , it might well be a hydration thing. Try drinking more water throughout the day before a run, before the run itself and immediately after; as mentioned, it's been observed that dehydration often manifests as hunger.

[mooning Graduate]

What time of day are you running?

[Lilybell in reply to mooning]

evenings mostly as I am no good on week day mornings but at weekends I prefer running on any empty tum and straight after a coffee.... most responses have mentioned water and I am going to give this one some credit and get that water into me every day. Thanks everyone for your responses.

[Lilleth27]

I'm glad it's not just me! At the start of the programme and the first run of the step up at the start of each week I was beyond ravenous!! It seems to have settled down now in week 7 and I'm no longer lying on the floor sobbing because I can't find any snacks - ok, slight exaggeration 😉 My post-run breakfast treat I make the night before; natural yoghurt mixed with chia seeds and oats and topped with frozen fruit (blueberries, banana, strawberries, cherries and so on) and sometimes add some nut butter. In the fridge the fruit defrosts overnight so you get the juice in the mix 😋

[Lilybell in reply to Lilleth27]

What a fabulous breakfast. That would make me run faster just to get back to it.... you've mentioned that it is easier in week 7 to ignore hunger. Maybe it is just my metabolism waking up after years of hibernation. I'll let you know if I ever make it to week 7!! Thanks so much.

[Lilleth27 in reply to Lilybell]

I can't lie, the tasty breakfast prospect often gets me to the end 😉 Try googling chia oat parfait - it's the defrosting frozen fruit that's the treat 😋 I thought the same, that it was was my metabolism reacting to this big change after decades of laziness 😁 With continuing on the programme I think it's now settled down to the new way of things...

You will definitely make it, not just week 7 but the end 😀👍🏻

[misswobble Graduate]

For c25k you don't need any extra calories. if you eat extra then the inevitable will happen

Make sure your meals are satisfying then you don'-t need snacks post run If I was desparate I would eat a nana,,or an apple, or a slice of wholemeal toast with unsweetened peanut butter I would account for it though.

You only need to start eating extra when you are putting some serious miles in. Sorry to say 😊