If you’re like me, you feel like a bottomless pit after an intense workout session? I got you covered in this guide! I’ll show you how to stop being hungry after exercise and keep your cravings in check.
It’s time to put a stop to that hunger monster and regain control of your post-workout appetite. By timing your pre-workout snack, choosing the right post-workout foods, incorporating protein into your diet, staying hydrated, and managing stress and emotional eating, you’ll be able to conquer those hunger pangs and feel satisfied after your workouts.
So get ready to fuel your body efficiently and say goodbye to post-exercise hunger once and for all!
To prevent feelings of hunger after exercise, it’s important for you to time your pre-workout snack strategically.
Eating a small snack about 30 minutes to an hour before your workout can provide you with the energy you need without leaving you feeling overly full.
Choose a snack that combines carbohydrates for quick energy and protein to help sustain your energy levels throughout your workout. Some great options include a banana with a tablespoon of peanut butter, a small handful of nuts and dried fruit, or a Greek yogurt with some fresh berries.
Top Pre-Workout Snacks: Fuel Your Exercise with These Delicious Options
|Banana with Almond Butter
|Provides a mix of carbohydrates and healthy fats for sustained energy and muscle fuel.
|Greek Yogurt with Berries
|Combines protein and carbohydrates to support muscle recovery and boost energy levels.
|Whole Grain Toast with Avocado
|Offers complex carbohydrates and healthy fats, promoting steady energy release during exercise.
|Oatmeal with Honey and Almonds
|A balanced source of carbs, protein, and healthy fats, offering lasting energy and muscle support.
|Apple Slices with Peanut Butter
|Combines carbohydrates with protein and fats, providing energy and satisfying hunger before your workout.
|Skim Cottage Cheese with Pineapple
|Low in fat, high in protein, and a good source of carbs, ideal for a quick, easily digestible pre-workout snack.
|A mix of nuts, seeds, and dried fruits, offering a blend of nutrients for sustained energy and endurance.
I’m a certified nutritionist by Precision Nutrition. My certification by Precision Nutrition reflects my commitment to providing you with accurate, science-backed nutritional information and guidance.
I’ve helped my clients lose weight more than just counting calories. I have a deep understanding of how nutrition impacts overall health, fitness, and overall psychological well-being. Whether you’re seeking advice on pre-workout snacks, dietary choices, or nutrition strategies tailored to your goals, you can trust that my recommendations are informed by the latest in nutrition research.
You should consider incorporating a variety of nutrient-rich foods into your post-workout meal or snack. After exercising, your body needs replenishment to recover and refuel. Aim to include a balance of carbohydrates, protein, and healthy fats.
Carbohydrates provide your body with energy and help replenish glycogen stores. Opt for complex carbohydrates like whole grains, fruits, and vegetables.
Protein is essential for muscle repair and growth. Include sources like lean meats, poultry, fish, beans, and dairy products.
Don’t forget about healthy fats, which can aid in reducing inflammation and providing satiety. Avocado, nuts, seeds, and olive oil are good options.
Additionally, hydration is crucial, so remember to drink plenty of water.
Incorporating protein-rich foods into your diet is essential for supporting muscle repair and growth, as well as reducing hunger after exercise. Protein is a key nutrient that helps repair and rebuild muscle tissue, which is especially important after a workout. Including sources of protein in your meals and snacks can help you feel satisfied and prevent excessive hunger later on.
Some excellent protein sources include lean meats, poultry, eggs, dairy products, legumes, and nuts. Try to include a variety of these foods in your diet to ensure you’re getting a complete range of essential amino acids. Aim for at least a minimum 20 grams of protein per meal, as this is the optimal amount to promote muscle recovery and satiety.
Don’t forget to also hydrate well and include other essential nutrients in your post-workout meals for a balanced diet.
While it’s important to incorporate protein-rich foods into your diet, it’s also crucial to stay hydrated throughout your workout. When you exercise, your body loses water through sweat, and if you don’t replenish it, you can become dehydrated. Dehydration can lead to fatigue, dizziness, and decreased performance.
To stay hydrated, make sure to drink water before, during, and after your workout. Aim to drink at least 8 ounces of water every 15-20 minutes during exercise. If you’re engaging in intense or prolonged workouts, you may need to drink more. Additionally, consider electrolyte-rich drinks to replenish the minerals lost through sweat.
To prevent overeating due to stress and emotional triggers, focus on finding healthier coping mechanisms.
When you’re feeling stressed or overwhelmed, it’s natural to turn to food for comfort. However, emotional eating can lead to overeating and weight gain, which can be counterproductive to your fitness goals.
Instead of reaching for that bag of chips or pint of ice cream, try engaging in activities that help reduce stress and improve your mood. This could include going for a walk, practicing deep breathing exercises, or indulging in a hobby you enjoy.
Additionally, it’s important to be mindful of your emotions and identify the triggers that lead to emotional eating. By recognizing these triggers, you can develop strategies to address them in a healthier way, such as journaling, talking to a friend, or seeking professional help if needed.
To stop being hungry after exercise, try low-calorie pre-workout snacks that provide energy.
Opt for options like a banana, Greek yogurt, or a handful of nuts.
These choices will do enough to satisfy hunger. At the same time, not eating too many calories where you feel like a whale exercising.
Should you eat a meal right before exercising or stick to smaller snacks?
It’s generally better to opt for smaller snacks to provide enough energy without feeling overly full or experiencing discomfort during your workout.
Only you know what’s best for your body.
Some of my clients tried getting through a workout without eat. In turn, they didn’t have the injury to finish a workout. In their worst case scenario, they throw up.
Post-workout foods can aid in muscle recovery and reduce soreness. Focus on incorporating protein-rich options like chicken or lean beef. Also, include complex carbohydrates such as sweet potatoes or quinoa. Don’t forget to hydrate!
Nutrient-Rich Post-Workout Meal Ideas
|Post-Workout Meal Ideas
|Grilled Chicken with Brown Rice and Steamed Broccoli
|Lean protein (chicken), complex carbohydrates (brown rice), and fiber-rich vegetables (broccoli).
|Salmon Salad with Quinoa and Mixed Greens
|Protein-rich fish (salmon), whole grains (quinoa), and a variety of leafy greens for vitamins and minerals.
|Tofu Stir-Fry with Mixed Vegetables
|Plant-based protein (tofu), a medley of colorful veggies, and a light stir-fry sauce for flavor.
|Greek Yogurt Parfait with Berries and Almonds
|High-protein yogurt (Greek yogurt), antioxidants from berries, and healthy fats (almonds) for added nutrients.
|Cottage Cheese and Pineapple Bowl
|Low-fat or skim cottage cheese paired with sweet pineapple chunks, offering protein and natural sweetness.
|Lean Beef Tacos with Whole Grain Tortillas
|Lean ground beef, whole grain tortillas, and plenty of veggies for a balanced, protein-packed meal.
You should aim to consume the recommended daily protein intake to support your exercise routine.
It helps with muscle recovery and reduces soreness.
|Recommended Protein Intake
|Less than 150 lbs (68 kg)
|15-20 grams of protein
|Within 30 minutes to 2 hours after exercise
|150-200 lbs (68-91 kg)
|20-25 grams of protein
|Within 30 minutes to 2 hours after exercise
|More than 200 lbs (91 kg)
|25 grams of protein or more
|Within 30 minutes to 2 hours after exercise
What Are Some Tips for Staying Hydrated During a Workout, Especially if I Don’t Like Drinking Plain Water?
If you don’t like drinking plain water during a workout, there are other options to stay hydrated.
Consider flavored water, electrolyte drinks, or infused water with fruits and herbs to make it more enjoyable.
So, next time you finish your workout and find yourself feeling hungry, remember these tips to help curb your appetite.
- Time your pre-workout snack properly
- Choose the right post-workout foods
- Incorporate protein into your diet
- Stay hydrated
- Manage stress and emotional eating
By following these strategies, you can satisfy your hunger and maintain a healthy balance between exercise and nutrition.
Rembember, being consistent is taking one step forward.
Diet Review: Anti-Inflammatory diet. (2023, February 2). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
Felson, S., MD. (2020, June 15). Dizziness, fatigue, feeling faint and increased thirst. MedicineNet. https://www.medicinenet.com/dizziness_fatigue_feeling_faint_and_increased_thirst/multisymptoms.htm
Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and Sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705
National Academies Press (US). (1993). Water requirements during exercise in the heat. Nutritional Needs in Hot Environments – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK236237/
Optimal Protein Intake Guide – Examine. (n.d.). https://examine.com/guides/protein-intake/
Rd, K. P. P. (2023, July 12). What are the key functions of carbohydrates? Healthline. https://www.healthline.com/nutrition/carbohydrate-functions
James is an online personal trainer and owner of JKremmer Fitness. He’s been training clients, in-person, virtual personal trainer, and remote personal trainer for the last decade. Passionate about all things fitness, especially protein powders. James has earned his Bachelors Degrees in Exercise Sports Science and Pre-Law. Certified and recognized through NSCA (CSCS), Precision Nutrition Level 1 coach, Online Trainer Academy (OTA), C-ISSN, etc.