Patterns are Emerging
April 30, 2008
A few people mentioned it in comments and now I definitely see the pattern. The day after I run, I’m STARVING! I mean nothing satisfies me. I just want to constantly munch. I’m trying to increase my protein but right now all my go to snacks are carbs. I have to start changing my habits, I think, and pack some cheese sticks and nuts. Any other ideas? You’d think I can come up with others. I mean, I was an Atkins girl at one time but I’ve since turned into such a fruit freak.
So this pattern isn’t a bad thing, per say. I can deal with it. However, I have to listen to my body on the days that I do run.
I feel as if I’m not explaining myself correctly let me start at the beginning…
Yesterday I ran 2.5 miles. For the rest of the day I wasn’t actually hungry. I mean I needed to eat but I didn’t have the constant hunger pangs as I did today (now). However, I still ate a lot. Why? because mentally I was telling my body I should/could eat because I ran. Like it gave me some kind of permission to eat anything I wanted.
That’s kind of stupid, isn’t it? Why do I look for excuses to eat?
I mean if I’m not physically hungry and I have no desire to eat why force (maybe force is too strong of a word) myself. Especially when the next day my body is going to tell me to eat! Maybe I need a day to recover?
Who knows.
All I do know is after almost 3 years on this journey I STILL have to tell myself to listen to my body and be aware.
| Food |
|---|
| 1/2 banana split with the toddler |
| 2 egg Mommy and Me Omelet overstuffed with veggies |
| cantaloupe |
| watermelon |
| granola bar |
| leftover 7 Layer Mexican Casserole Idea |
| 8 oz light flavored yogurt |
| Fruit Leather |
| grilled turkey and Veggie Kabobs |
| 94% ff popcorn |
| Dark Chocolate Pomegranate Flavored VitaBrownie with a glass of milk |
| Activity |
| 45 minute spinning class! |
| « « Do You Visualize Your Weight Loss? | Thank You and Good Night » » |
On May 1st, 2008 at 1:44 am kyree90 said:
I have the same problem … I’m actually having it right now. I worked out really hard (on the treadmill, bike, weights and a pilates class 100 minutes, then had a softball game in the evening) and now I’m trying to tell myself not to keep snacking, even though I’m still hungry (I’ve already blown through several WPAs!).
On May 1st, 2008 at 1:49 am Christy said:
When I work out hard I am not really hungry that day. But the next day I am so hungry all day.
On May 1st, 2008 at 5:16 am MizFit said:
individually portioned out soy nuts?
almonds?
peanut butter tubes and apple slices?
laughing cow cheese wedges and fruit of some sort?
turkey slices in half a pita pocket?
some kind of jerky (they do everything from turkey to salmon)?
the crystal light-esque tubes which are mainly protein in yer water?
a ready to drink protein shake? (premade)
an envelope of tuna and a fork? :)
M.
On May 1st, 2008 at 7:20 am RunningNan said:
Tell me about it! I now run 5-6 days a week, 4-5 miles a day. This is why I can’t tell if I’m eating enough or too much. It’s a vicious cycle! I’m stuck at the same weight as well. I think it would help me too if I put a lock on my cupboard doors at night!
On May 1st, 2008 at 7:23 am Scrumpy's Baker said:
I can relate to the whole looking for reasons to eat thing. We just have to completely come to grips with the fact that this will always be something we have to think about. Just when I think I’m fine with that, something pulls me back in. :)
On May 1st, 2008 at 7:24 am Caroline said:
I fight the same battle as you – after a big workout my body craves carbs, even though I know that’s not what I should be eating. And I always look for excuses to eat. When will we learn?? :)
On May 1st, 2008 at 7:27 am Anonymous said:
I’ve been making a real effort to include protein with every meal or snack, and it’s made a HUGE difference in how I feel. Eat a carb-only meal or snack and I’m ravenous an hour later, but with more protein I can make it several hours, until it’s time to eat again. :)
My favorite protein-y snacks:
1/2 cup 1% Cottage cheese w/fresh fruit
Fat free Greek yogurt w/fruit and/or honey (It has a LOT more protein than Yoplait Lights and such. I like Fage Total 0%)
Almonds (I usually pair this w/fruit, too) or soynuts
Babybel Light cheese — two of them are about 12 grams of protein and only 2.5 points. (The Laughing Cow wedges are tasty but not high in protein.)
Luna bars — 3 points and 9-10 grams of protein
Your yummy recipe for Kidney Bean and Corn Salsa is another good one. I like it warmed up and wrapped in a 50-calorie low carb tortilla w/about 1/2 oz of 2% Monterrey Jack cheese
Kashi Go Lean Cereal w/1% milk
I’ve also taken to boiling half a dozen eggs every Sunday, so I’ll have them for breakfasts or sandwiches throughout the week. They’ll keep in their shells in the fridge for about 7 days.
-Melissa
On May 1st, 2008 at 7:31 am Anonymous said:
For sure protein and post recovery meals are key here…after you workout, you should have a protein/healthy carb (not a 100 cal pack, etc) snack or meal within an hour. This can be as simple as a protein powder shake. I would suggest something like a portable low carb protein shake, like the myoplex lites…they taste good, can travel and have like 20g protein to help with the hunger issue. They also make great protein bars, also Detour low sugar bars have a great protein/carb ratio and travel well. Hope this helps.
On May 1st, 2008 at 7:56 am Token Fat Girl said:
Hey Roni, I just read an article in womens health about just this subject. This is a vague explaination on my part (sorry!) but, the obesity researchers have discovered that exercise can cause some people to feel more hungry than others because of a natural chemical that gets released that tells their brains that they need more food. Basically for some of us exercise=the feeling of needing to eat more. I think simply realizing that it is not hunger-just our bodies response is half the battle.
Anyone that has a weight issue may experience this.
Lorrie
On May 1st, 2008 at 8:19 am jodi said:
i would say peanut butter satisfies my hunger-pangs… spread it on apples or a english muffin with sliced bananas and you’re good to go… :o)
On May 1st, 2008 at 9:10 am Maria said:
Roni,
First of all, love your site. I’m so glad I found it.
I have run a couple of marathons (and other smaller races) and yes, I am always starving after I run. And yes, I feel like I ’should be able to eat what I want, I ran today’.
Make sure you eat some carbs before you run, I always liked a banana or a 1/4 of whole wheat pita with natural PB.
Drink a sports drink to help replenish your body too. And after your run and during the day, eat some protein. Make sure you are hydrated too!
It really takes a lot of self control to not overeat after you workout. But your body is telling you something.
Hope this helps (and helps me too!)
Stay Strong ;-)
Maria
On May 1st, 2008 at 9:18 am V said:
Hi Roni,
Hummus with veggies is a great post-run snack (I usually add in something else for extra fiber/protein: chick peas, string cheese, etc.). An apple with a tbsp of peanut butter is also a great recovery snack. So is sliced fruit dipped in 0% fage yogurt (I think a serving has 15g protein!) Or a frozen banana blended with 1 c. skim/soy milk (refreshing on a hot day, too!)
Good luck!
On May 1st, 2008 at 9:37 am Jessica said:
Try a snack of carbohydrate and protein in the first 30 minutes after you do heavy cardio. This helps repair muscles and helps settle the need to eat everything in sight. Apple and peanut butter, a glass of milk and a banana, yogurt all have protein and carbohydrate to help with recovery. Find something with a 4:1 carb:protein ratio (chocolate milk is a favorite of training partners).
On May 1st, 2008 at 9:47 am Anonymous said:
I have been using the Special K Meal bars for times like this. They are low in points, taste, good, and they really hold me over and take away the hunger. They are high in protein. Check them out!
On May 1st, 2008 at 9:56 am Anonymous said:
I found a great post about what foods and a proper diet can do for you. I think you should check it out: http://weightcontrolinfo.com/2008/04/30/how-to-lose-weight-rapidly-foods/
On May 1st, 2008 at 10:41 am Anonymous said:
A good idea for a recovery snack is a protein smoothie. You can buy protein powder and add it to frozen fruit and liquid. Here’s an example of a great recovery smoothie:
1 c. soymilk (110 calories)
1 scoop protein powder (90 calories)
1-2 c. frozen fruit (~100 calories)
Pineapple & peaches works well, strawberry-raspberry, I know you will think of many more if you try this! Sometimes I add a little honey or juice to sweeten the smoothie a little because I use unsweetened frozen fruit.
The recovery smoothie satisfies my mental need to eat (the I exercised, I need to eat mentality that you wrote about), even if I’m not that hungry, and keeps me pretty full, plus really makes a difference for muscle recovery!
Plus it’s a really good way to get a lot of fruit. And the recipe I use makes a HUGE smoothie for not that many calories. One other trick for making a protein shake or smoothie is to first add the soymilk (or other liquid) to the blender, then add the powder and blend. THEN add your fruit. It will be really thick, like a milkshake! ;D
Enjoy!
-Marie
On May 1st, 2008 at 12:43 pm Jennie said:
This is definitely a whole new chapter in you life. I would talk to your trainer friend, she may be able to suggest some great snacks. I was a circus performer for 10 years and with the massive amounts of exercise demanded lots more food. Your running is really burning lots of calories and on your videos your arms are looking awesome.
I like a smoothie with soymilk, yogurt, and blueberries a little honey to taste (depends on your blueberries and how sweet they are).
Apple or toast with PB
On May 1st, 2008 at 1:54 pm casmommy said:
i do the same thing w/ finding reasons to eat….like, oh i worked out hard today so i should have 2 scoops of ice cream instead of one even though i’m not starving. however, i find i generally am hungrier on days that i run, but maybe thats b/c i run in the morning. cashews always seem to satiate me. almonds too. unfortunately, fruits and veggies dont seem to cut it when i’m *that* hungry!
On May 1st, 2008 at 4:22 pm Monica said:
I am definitely hungrier the day after I ran versus the day I run. Listen to your body and fuel it properly if you want to keep running and build up your stamina.
I believe you have to treat your body right if you are going to ask it to carry you running for any length of time.
On May 1st, 2008 at 4:25 pm Candace said:
Hi Roni, Sounds like everything is still going great here. I make protein bars – love them. Also, on workout days I tend to indulge in a Lean Dessert protein shake – they’re so yummy.
Apples with pb
Carrots with pb
Almonds
homemade protein bar
cracker with cheese
egg white patty (cooked ahead of time and heated in the microwave)
cottage cheese with lf jelly
Take care
On May 1st, 2008 at 6:36 pm Anonymous said:
Hey Roni,
Just thought I’d throw out these two ideas (sorry if these are repeats as I haven’t read all the comments).
Snap Peas are a yummy, decently healthy snack especially when you are craving something salty and chip-like. Plus they have 5 grams of protein in 1 oz.
The other idea is peanut butter. I haven’t tried this recipe: http://lowcarbdiets.about.com/od/snacks/r/pbproteinballs.htm, but it looks good, seems like it would be fun to make with the toddler, and something you coud carry around with you.
Great job by the way – you are really an inspiration!
On May 1st, 2008 at 6:43 pm bubbletoes said:
I’ve been running for a while and I know those hunger pains. They creep up on you when you least expect it. One thing that I noticed from your food journal for the day is that you have fruit by itself. That’s all carbs and sugar. What your body craves is some complex-carbohydrates. Maybe look for a small bowl of oatmeal with almond milk and a fruit. If you’re going to eat fruit alone, be sure you’re going to eat a balanced meal shortly. Or instead of eating just fruit/carbs… mix it with some protein or fat. Running is awesome! keep it up!
On May 1st, 2008 at 8:33 pm Dulcie said:
Roni… Try getting some whey protein and add it to your smoothie. Or try a protein bar. You have the extra activity points. If you drink the whey protein right after you run, it will help you not be sore and helps the muscles recover.
On May 1st, 2008 at 8:59 pm Shelly said:
Hey Roni – I love your site! I have to agree with all the comments about really being intentional to get in a carb/protein snack after your workout. Since you’re working out quite a bit, you need to start fueling your body for those workouts and recovery periods. As someone said, this is a whole new chapter for you. Try to get in some carb/protein for nearly every snack. I eat approx. every 2-3 hours, which I’m guessing you do, too. The combination of carbs/protein and eating every few hours really helps keep my appetite in check. Good luck. Once you start switching up your diet a bit, I bet you’ll start to feel better.
On May 2nd, 2008 at 10:34 pm ksislak said:
Hey Roni,
I don’t know if you know about the site http://www.runnersworld.com, but it’s a must-visit for runners of all levels. If you’ve ever heard of Couch Potato to 5K it comes from the same site. I checked to see what they said about a runner’s diet and it’s a pretty interesting read. It may help you understand exactly what you need to eat to get maximum results while feeling great, too. I hope it helps!
http://www.runnersworld.com/article/0,7120,s6-242-304-310-7771-0,00.html
On May 2nd, 2008 at 10:49 pm Roni said:
Thanks so much everyone!!
ksislak – Awesome link!
On May 3rd, 2008 at 6:19 am Lynn Haraldson-Bering said:
Great minds think alike! I just posted a similar thing on my blog a few days ago. I’m so glad I came here to read the comments. Roni, that you’re even asking the question of yourself means you’re a million miles ahead of the game. I hope you find food peace ;) In the meantime, I’m with other posters on the protein thing. Eat when you’re hungry, baby. I know it’s easy to say don’t eat when you’re not, but you know that’s how it is. ….sigh….
On May 4th, 2008 at 8:26 pm swizzlepop said:
Do you like milk? What abotu a glass of NF milk or a piece of bread with peanut butter or some hard boiled egg whites. Half cup of yogurt with some nuts? Turkey pepperoni is always a favorite for me, 1 serving and a RF cheese stick from TJ’s and if you have some points to spare a few TJ’s sesame melba rounds. That is definitely one of my favorite snacks and totally filling.
On May 11th, 2008 at 6:14 pm Anonymous said:
I used to struggle with this too – being incredibly hungry the day after running. But then I learned from a trainer that I was exercising at an intensity that was too high and my body was putting out cortisol and other hormones that were making me hungry. As soon as I lowered the intensity, then I felt great after exercise and wasn’t starving! I bought a heart rate monitor and it’s been great at helping me stay within my target range. But I also learned from the trainer that I do need a small carbohydrate snack after lifting weights or aerobic exercise to replace some of the carbs that were used by my muslces. Both these peices of information have been a great help. Thanks for all the encouragement through your blog.