When does the insatiable appetite calm down?!

Molly Jean

I've recently started running more (every day now and for longer distances than before) and I am SO.DAMN.HUNGRY.  I could literally eat three times the amount of calories I've burned if left to my own devices.  It's awful!

Does this even out after a certain amount of time?  Will my body get used to the additional activity? 

JW28

What are you eating post run? If you're not eating enough soon after finishing your run, your recovery will be messed up and you may be hungry later. You should be eating back most of the calories you burned within an hour or so of finishing. If you're already doing this, try eating less carbs - I find that when I eat a lot of really carby food (like cereal, bread, etc), I crave more of it, even when I'm not really hungry.

Molly Jean

Thanks JW, great advice.  I'm definitely not eating back the calories I burned.  Do you normally eat something high protein/low carb after your run? 

I'm sure those are rookie mistakes, but I'm trying to do my first half and I don't know if I know how to properly train beyond increased distance.  Thanks!

JW28

It doesn't have to be low carb, in fact some carbs are necessary for a quick recovery, but I would try to eat a moderate amount of protein. I've done various kinds of exercise (long/slow and short/intense) and I usually find that protein helps recovery and also helps me feel full so that I don't go crazy eating too much. Eating at least of chunk of those calories back right after working out means that your body starts using those nutrients right away to replenish the energy in your muscles. Waiting until later means those muscles don't get the energy directly, and often excess food eaten later gets stored as fat. Unfortunately this means that a nice long run in the morning doesn't necessarily mean you get to eat a big ice cream sundae in the evening (though you could have it right away).

Anyway, good recovery foods include chocolate milk (so delicious and actually perfect for recovery - protein and carbs, maybe a little fat), eggs (I've been eating omelets lately), peanut butter on a banana (if your stomach will take it), etc. Trail mix can be good if you're in a rush, because it's calorie-dense, but be careful not too eat too much. It pairs well with beef/turkey jerky too (or so my FI tells me, I don't eat meat). Cereal isn't bad as a recovery food, since you get some protein from the milk, though unless I went for a long run or bike ride I stay away from it because it's easy for me to eat several bowls (too much). Sometimes I drink milk with protein powder added (Trader Joe's Whey Protein - so good), but usually after weights workouts when I emphasize protein more for recovery.

Molly Jean

Great, thank you.  This is very helpful.  I run over lunch M, W, F and take my long runs on Tu/Th (and Sat/Sun) so I see a majority of my cravings after lunch during the week since I'm grabbing a quick bite.  I'll try to implement a few refueling techniques to keep me on course. I really appreciate the solid feedback and suggestions you gave.

jgleespen

I had the same issue when I started training for my first half as well.  One thing that I found worked well for me was to drink 2 cups of chocolate milk shortly after my run.  For me, snacks that are a good mix of carbs and protein seem to work the best at curbing hunger, or "runger"

Are you tracking your calories and activity?  You could be eating too few calories for your activity level.

Molly Jean

jgleespen:

I had the same issue when I started training for my first half as well.  One thing that I found worked well for me was to drink 2 cups of chocolate milk shortly after my run.  For me, snacks that are a good mix of carbs and protein seem to work the best at curbing hunger, or "runger"

Are you tracking your calories and activity?  You could be eating too few calories for your activity level.

Thanks!  Yes, I'm tracking my calories and activity.  I am certain I'm not eating enough calories considering my runs but I'm having a hard time eating those back without issue.  I know that's a separate issue but I'm trying to balance.  I do apprecaite the help and information, thank you.

stinkerbell6879

Def get some protein/carbs in right after....I have noticed that it has gotten better over time. So hang in there!  

AndysKandi

There was some awesome advice on the eating that is going to be very helpful for me, as well!

Just curious - do you ever take a rest day? I see you post that you are running 7 days a week - but from what I hear and read, rest days are just as important as running days. The last thing you need is injury from over-doing it! Do a quick google search and most any training plan you find out there will have rest days or at least cross-training days (probably both).

 My current HM training plan generally has 4 running days (one long followed by an easy the next day, and 2 shorter runs of 3-5 miles during the week), 2 cross training days (resting optional on some of those), and Monday is always a rest day. It seems to be working out well so far....And I tell you what, my best runs are always the ones right after my rest day.

jgleespen

Molly Jean:

jgleespen:

I had the same issue when I started training for my first half as well.  One thing that I found worked well for me was to drink 2 cups of chocolate milk shortly after my run.  For me, snacks that are a good mix of carbs and protein seem to work the best at curbing hunger, or "runger"

Are you tracking your calories and activity?  You could be eating too few calories for your activity level.

Thanks!  Yes, I'm tracking my calories and activity.  I am certain I'm not eating enough calories considering my runs but I'm having a hard time eating those back without issue.  I know that's a separate issue but I'm trying to balance.  I do apprecaite the help and information, thank you.

 

It is a tough balance, you will get the hang of it!