Stuffing my face after gym workout

[WinkyWinkola]

I'm so hungry after I do the gym. I try to eat just carrots and apples afters but end up feeling so hungry, I for example today, a handful of meatballs, a Nutella roll and a bowl of sugar puffs. Pathetic especially when I don't even normally stuff my face like that.

What foods can you recommend after a workout that are filling and beneficial please?

[sparklyjewlz]

I'm the same!
Apparently it's best to eat protein rich food; to help build muscle.

[ThatVikRinA22]

im the opposite!

it puts me right off food. i always take a banana with me just in case but i never want it.

try taking some fruit with you for when you finish. If you want cereal why not have one that isnt sugary?

[Popbiscuit]

handful of nuts and piece of fruit or PButter and banana. Fats will keep you going until next meal.

[LostGirl]

Ideal post workout snack should contain protein and carbs but not fat, even good fat. This is because fat slows down digestion and immediately post workout your body needs carbs to replace glycogen stores and protein to help muscle repair, ideally as soon as possible after you have finished your workout, definitely within one hour. Whilst nuts are a great snack at other times being a source of both protein and good fat, they are not ideal at this time. If you really want to get the protein in and digested quickly then a whey protein shake does that job, otherwise choose lean protein sources such as egg whites, fish, chicken etc. Carbs are important because your body uses them to restore the glycogen in your muscles which was depleted during your workout. If you do not replace this then your body may well break down lean muscle for this same purpose which is not what you want. Carbs also makes your insulin spike which moves nutrients into your muscle tissue more quickly. Again here the aim is for it to be digested as quickly as possible so this is the one time when you want to choose a carb source which is lower in fibre. I personally normally have a protein shake and a banana immediately post workout if I am at the gym. If I am at home then I'll have a tuna or chicken sandwich. Also, make sure you continue to drink plenty of water and are not confusing hunger with thirst.

[tandemtoosmall]

LostGirl certainly knows her stuff. Remember most of us would struggle to burn any more than 400calories in a hard hour's workout so bear this is mind also. Some research has shown a slightly higher protein intake satifies hunger better (and will help muscle recovery). Skimmed milk is a great recovery drink.

[WinkyWinkola]

Brilliant. Thank you for all your advice. I know now what to eat after workout and guilt free.

I've lost 4lbs in 3 weeks. I'm so pleased! Long may it continue.

[TracyK]

Most advice I've been given is that you can really only get away with eating carbs - when you have 'earned' them - ie in the hour after a workout. Plus have your meal planned and ready to go when you get home. So that you don't just graze/stuff! I know I can put away about 12 crackers and cheese - just because 'they are there' and I'm starving.

[notyummy]

Agree with all the advice, and as tandem says, please don't delude yourself about how many calories you have burned and then undo all the good work straight away! Crosstrainers in particular are notorious for effectively lying about how many calories you have burned (and not in a good way....) There was studies done done by a sports scientist showing how little they actually burn in comparison to what they say - and they don't feel as hard as the rowing machine or treadmill, so more people use them, and really think they are burning loads of calories, when they are not.

I find running the most effective calorie burner - and I really don't feel hungry afterwards, even after a hard run, so I do think it is a very efficient means of weight control.

[Lifebeginsat41]

I go to the gym in the morning therefore I tend to do the following; I split my breakfast so have one piece of toast before I go to the gym and the second piece when I get back - always with peanut butter. Or if I am going out I would have a banana as I am leaving the gym. This has really worked for me as I don't head straight for the junk food after my workout. Good luck

[happilyeverafter]

I drink chocolate milk after long workouts (3+ hours on bike)

Anything shorter like spin class/half hour run/swim I dont have anything extra.

I have used my heartrate monitor in the gym which is set with my weight/height/max bpm. It showed me burning 87 calories on a cross trainer when the machine read at over 300 calories burnt!