Try eating 3 ozs of lean protein, and a cup of green beans instead of sugary after-workout foods. You need the carbs for energy, but the types of carbs matter. If you absolutely must have fruit, try berries. The protein is needed to repair your muscles, which you just damaged during your workout. This repair is how you build muscle. Fruit has no protein.
Pay attention to what you eat pre-binge also. it may be that extreme workouts just makes you hungry, or depleted, and you are conditioned to eat carbs to replenish those stores, OR the food you ate beforehand is a trigger food, that causes hunger. It is common to carb load before workouts, thinking of it as energy, but then your body produces Insulin to offset the prodigious amount of glucose you ate, at the same time you start burning those carbs. The Insulin is storing glucose, and you are burning it quickly through exercise, so your blood sugars drops to your bottom limit, and at that point the body experiences hunger. That is all hunger is.. low blood sugar. Keep it above 80, and you won't feel hungry.
It is better to eat a protein/fat meal beforehand. This means you have less glucose at the start of the workout, so you start burning the fat for fuel, and when the fat runs out, it starts burning the rest of your fat. The protein you ate means that your muscles can begin repair immediately, and that is why you would have some more protein afterwards too. In theory, you would use up the protein you ate, and need more to finish repairing the muscle, as well as other protein needs. At this point, you would want to eat a few more carbs than your pre-workout meal, since most of us use carbs for fuel. The goal during a workout is to burn the fat on our bodies though, and it does this best in the absence of carbs. This is why many people work out BEFORE breakfast.
This is all generally speaking. You will have carbs in both meals, as well as fat, and protein. Just more of a focus on the macros I pointed out. More fat in pre-workout, and more carbs in after workout, isn't to the exclusion of the other.
If you find yourself feeling hunger at other times, you may find that certain foods cause these feelings of hunger/cravings. binges. It may be a good idea to avoid these foods. These foods will not be what you crave necessarily, but what you ate the meal before. They may also be the same food though. A candy bar, may trigger more candy bars, but pasta may trigger you eating 5 oranges, and a peanut butter sandwich.
Any unplanned meals is a problem. You should never feel the need to have extra food, or feel hunger/ cravings. We eat plenty of food nowadays. This is just a result of messed up blood sugars, because we eat too many high glycemic carbs. The types of carbs we eat matter.
Russell - current BMI 31.4
197 - bmi-30
164 - bmi-25
| current weight: 193.6