7 Tips for the Post Workout Snack Attack

Guest Post by Tamara Grand from FitKnitChick

When it comes to post-workout hunger, there are two types of people; the ‘exercise suppresses my appetite’ crowd and the ‘ravenous for hours’ bunch.

Unfortunately, I fall into the second category. How about you?

On Mondays, I teach two killer cardio classes—60 minutes of metabolic strength and cardio intervals followed by 50 minutes of indoor cycling and abs. My heart rate monitor tells me that in total, I typically burn between 1100 and 1300 calories.

When I leave the gym, I’m famished. Absolutely. Positively. Starving. Don’t-get-between-me-and-the-fridge-hungry. This usually continues for the rest of the day and often carries over to Tuesday morning.

Of course I need to refuel as 1200 calories is a significant energy depletion. But it’s all too easy to eat more than the number of calories I’ve just burned. And of course, I want those calories to be healthy and nutrient dense to support the strength gains I’m hoping to be making in the gym.

Over the years, I’ve found some relatively simple solutions to keep the ‘after-workout-munchies’ in check:

Always eat breakfast.

On days you workout, make sure you eat a real breakfast! Forget the 35-calorie fat free yogurt and instead combine healthy, whole grain carbohydrates with lean protein and veggies. Not only will a substantial breakfast help you get through your workout, it will keep you from craving instant carbohydrate gratification afterwards! Even if you don’t work out until late in the day, those early morning energy stores will benefit you.

Refuel within 30 minutes of working out.

Ideally, your first post-workout ‘meal’ will combine carbohydrates and protein in a 3:1 ratio. Protein shakes combined with milk or fruit are a great recovery drink. If I miss this recovery window, I’m much more likely to spiral out of control with less-than-healthy choices later in the day.

Have a proper meal within 2 hours of exercising.

Again, healthy carbohydrates, lean protein and some heart-friendly fats are best. Avocados and nuts or nut butters may be calorie-dense, but they’ll keep you feeling full and satisfied for much longer than a cookie or a handful of chips.

Don’t use your workout as justification to indulge!

Processed and overly sweet foods will spike blood sugars, initiate insulin production and leave you feeling tired and craving more sweets within the hour. Remember, it’s much easier to consume 500 calories than it is to burn them off!

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Hydrate, hydrate, hydrate.

Sometimes we mistake thirst for hunger. If your workout was long and intense, chances are you need to replace lost fluids. Drink a large glass of water before both your post-workout recovery snack and your next meal.

Stay out of the kitchen.

Tell yourself that the kitchen is closed. Sometimes all it takes to break the ‘eat again’ cycle is a closed door (either real or mental).

Find a hobby that keeps your hands busy.

Having a hobby can keep your hands out of the cookie jar and keep your mind occupied. One of the many reasons I knit!

Read more from FitKnitChick.

Do you get the post workout snack attack? What types of food does your body crave and how do you deal with your cravings? Comment below!

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