The feeling of hunger after training is normal, but we must be careful with the foods chosen to satisfy it. We tell you how you can stop overeating after exercise.
After doing physical activity, the desire to eat everything in the fridge may appear. That this happens is normal, since we have made a great expenditure of energy. Read on to learn how to stop overeating after exercising.
Once the activity of the day is over, the body needs to recover. When catabolism occurs, which is the part of the metabolic process that consists of degradation, The body becomes more receptive to food.
Food is key to recovery, as protein and carbohydrates are important for repairing muscle and replenishing glycogen stores. But how much intake is healthy?
Some guidelines to stop overeating after exercise
To stop eating in abundance after training we must take into account several factors. However, contrary to what many believe, the answer will never be to stop eating.
Quite the contrary, several meals a day can be a solution to the problem. The secret is to choose the right foods for each moment.
Here are some tips to avoid overeating.
exercise before eating
Almost everyone agrees that It is best to do physical exercises in the morning to start the day full of energy. But there is also the question of whether to have breakfast and what to eat in that case.
A study verified that intermittent fasting appears to be effective in reducing body weight, total cholesterol, and triglycerides in normal-weight, overweight, and obese humans. Therefore, it would be possible to exercise for less than an hour without having eaten breakfast to obtain these benefits.
In case you can’t leave so early, it’s good schedule training before any of the main meals. This would save us the extra snacks.
Respect all meals of the day
A good lunch and a proper dinner help us better control our appetite after training. Protein-rich foods, such as lean meats, fish, legumes, dairy or nuts They are important to feel full.
That is why it is key to respect regular meals. This way we better cope with physical wear and tear and avoid falling into the temptation of overeating when we get home. Unless you follow the intermittent fasting protocol, standardize your breakfast, snacks, lunch, and snack.
Drink water
Drinking fluids also helps reduce appetite. In any case, we should not drink water to avoid food, but to replace lost fluids. If after drinking we feel hungry, then it is time to choose a snack healthy.
not eat out of habit
Eating for eating is quite common when we do not carry out a food plan. Sometimes, anxiety, stress and even boredom make us check the cupboard or the refrigerator to eat something.
We must learn to eat according to the time of day, the exercise performed and the routine. A good alternative is that for each type of training we take a different food.
In that way, the body will not get used to always tasting the same thing in certain situations of the journey. Eating several healthy snacks throughout the day can also be effective in regulating hunger between meals.
Foods we can eat after physical activity
After exercise it is important to eat. The key will be to avoid eating the first thing we find.
It should be a planned meal, according to the time we exercise and the type of activity. You have to choose nutritious foods and not spend more than an hour and a half without eating after the physical day. In any case, keep in mind that it is best to consult a nutritionist.
These are some foods that we recommend eating so as not to overeat after exercise:
- Fibers: They are key to digestion. They are found in fruits, vegetables and legumes. For example, pears and apples after exercise are a good option. Also carrots or artichokes.
- carbohydrates: allow better recovery. In this case you can choose fruits such as bananas, grapes, pears or plums. If we prefer a snackenergy bars or dried fruit avoid overeating after exercising.
- Lean Proteins: They are essential when it comes to muscle recovery. Fish and chicken have this type of protein and are low-calorie foods. A statement of the International Society of Sports Nutrition maintains that increased protein in the diet can result in better body composition.
- Smoothies: They are highly recommended because they provide us with protein quickly after training. The ideal is to prepare it yourself to ensure that it contains the right ingredients and that it is low in sugar.
- Milk: low-fat milk or dairy products also have the protein needed for a good recovery.
Eat well instead of eating a lot
Eating after physical exercise is necessary to achieve a better recovery. Eating food gives us energy and helps us feel better and less tired.
The key is to make a good choice of food. Not only after training, but as a habit of life.
Anyway, don’t forget that the best option is to turn to the nutritionist to design a food plan specific according to the objectives. The diet varies depending on whether we want to lose weight, gain weight or increase muscle.
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