Fitness Minutes: (8,668)
1,527 2/19/14 11:21 P
I'd suggest small meals on those days, kind of like a series of snacks. I know I usually want to take a shower and a nap after a workout, but if I don't have a banana or a granola bar right afterwards, I am going to be STARVING at some point in the future.
So, when you say you have no appetite, is it NONE, or is it just that a full meal doesn't sound good?
Fitness Minutes: (41,333)
2/19/14 5:43 P
This often happens to me and I plan ahead. I play competitive tennis and 3 nights a week I play for more than 2 hours from 5 - 7:30 pm. These are intense workouts that leave me feeling thoroughly spent. I have a late lunch or a mini meal around 2:30pm and then a small meal after practise. The other days are lighter cardio/strength workouts and my appetite is not affected. Planning ahead allows me to stay well nourished while not overloading my digestive system. Mini meals might be a small piece of whole grain bread with peanut butter and banana, yogurt with fruit, a bowl of vegetable soup etc. My after practise meal is about 1/3 to 1/2 of whatever was made for dinner eaten within 1/2 hour after exercise. It takes a bit of experimenting to figure out what works best for you.
Edited by: FLORADITA at: 2/19/2014 (17:43)
Fitness Minutes: (51,729)
2/19/14 12:26 P
Happy to hear that it's not just me. I will admit on the days in the summer that I get to swim, by the time dinner rolls around, I feel like I could a horse.
Fitness Minutes: (23,835)
2/19/14 12:24 P
I am usually less hungry on days I run. I eat more the following day.
Fitness Minutes: (2,155)
2/19/14 11:02 A
That's normal, though you will probably feel hungrier than usual on the following day or days as your body tries to catch up again. I wouldn't worry overly about it. If you're getting something in your stomach and your calories overall for the week are in line, you should be OK.
You'll probably also notice this effect reduces a lot or completely goes away as you get more used to frequent intense exercise.
I think it has something to do with elevated body temperature (similar to not feeling hungry when you have a fever). For instance I am always very hungry after swimming a lot, because the water keeps me cooler; whereas after running I might not be extra hungry until the next day.
if you're not hungry right after, are you hungrier the next day? if so, just eat the extra calories the day before/after your workout. make sure it averages out to where you want to be and don't sweat that you're eating a little less on your workout day. try and make sure you're getting to at least 1000 cals on the workout day though. you may also want to try drinking your calories after a workout. so instead of trying to eat, blend up a smoothie and sip at that. something basic like frozen fruit, juice/milk [or water if you need to cut calories, which isn't the case at the moment] and yogurt is a fairly simple starting place. or you could do bananas and peanut butter and maybe a little chocolate and some milk. or you could get into some of the more complex recipes. the other thing to do on workout days is to rely on more calorie dense foods. in other words, this is not the day to plan soup and salad. so look to recipes that use avocado, peanut butter, pasta or rice, oils, cheese and plan those for workout days. i'm not saying you need to deep fry an avocado and eat that by any means. but just that an ounce of pasta is 100 cals and around half a cup or so. that's a much smaller amount of food than eating 100 cals of lettuce and cucumber. so you want to have the pasta with the veggies and the lean protein and perhaps this is a good night to make pesto instead of having marinara with the veggies. or if you like sausage, this is the day to have it. have some veggies too, but focus on having them with more calorie dense things so that you're not having to wade through a huge volume of food to get the calories you need in.
Fitness Minutes: (51,729)
2/18/14 10:50 P
I have noticed on days that I have hard workouts, that it kills my appetite for the rest of the day. The thought of eating on those days just does not appeal to me at all. Yes, I make myself eat, but often, I end up coming short of calories on those days. Is this normal? What do some of you do to get in your calories on days like that?
Perfect example: On Monday, I went to the gym for the first time in years. (We have an elliptical at home, so I have been using that and doing some of videos posted here on SP). I ended up burning a large amount of calories, which was great, but it was a struggle to get down lunch and dinner.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.