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juliana147
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| Posted: Sept 18 2012 at 6:56pm | IP Logged
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I don't know if this is an over-40 specific issue. I'd like to lose a few pounds, so I've been exercising (strength training and light running), and just cutting out extra sweets. The exercise, though, makes me ravenous.  Really, really ravenous. As in, hand me a bag of potato chips and stand back ravenous.  Most of the books I've read say that exercise should stave off hunger, but I'm definitely experiencing the opposite. So, I'm wondering, is this a perimenopause thing? Anyone else had this problem???
Everything I accomplish through exercise is probably undone if I dig in later... It's hard not to get discouraged, but I do know the exercise is helping my energy levels (though it sure is hard to find the time!).
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JodieLyn
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| Posted: Sept 18 2012 at 7:03pm | IP Logged
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How's your hydration? thirst can mask as hunger so you might try drinking water and/or "smartwater" (has electrolytes but not the sugars) before you grab those chips. 
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juliana147
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| Posted: Sept 18 2012 at 7:24pm | IP Logged
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Hmmm. I do try to drink two glasses of water afterward, but maybe you're right- I wonder if my electrolytes are off.
That might explain the salt craving (chips!!!), too.
Just typing "chips" has me hungry!
Reminds me of that Frog and Toad story about the chocolate chip cookies and willpower!
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juliana147
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| Posted: Sept 18 2012 at 7:26pm | IP Logged
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Can you make your own smartwater-type of beverage?
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JodieLyn
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| Posted: Sept 18 2012 at 7:37pm | IP Logged
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well you can add salt to regular water but its somewhat limited though helpful at times.. you might also try Emergen-C which is a vitamin C recovery powder that you can add to water.
I find the electrolyte replacement most helpful when I can't drink more water.. so I've had water but still feel thirsty or often just know that I'm not taking in enough fluids.. that's when I use the electrolytes.. it let you drink more fluid after you can't drink more water.
Also I don't know how hard you're exercising or if you want to have a recovery type of drink.. but our lacrosse coach has mentioned several times that they're finding that chocolate milk is a better recovery drink than what's out there. Perhaps you might have some milk without the added sugar of the chocolate and that would help ease both thirst and hunger from the exercise.
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DominaCaeli
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| Posted: Sept 18 2012 at 11:32pm | IP Logged
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JodieLyn wrote:
| Also I don't know how hard you're exercising or if you want to have a recovery type of drink.. but our lacrosse coach has mentioned several times that they're finding that chocolate milk is a better recovery drink than what's out there. Perhaps you might have some milk without the added sugar of the chocolate and that would help ease both thirst and hunger from the exercise. |
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Sorry to butt into this forum , but I agree that your "hunger" might actually be thirst--I get this too sometimes. I often have milk mixed with 1T of unsweetened cocoa powder, a bit of sugar, and a bit of salt after a long workout and it helps a LOT.
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CrunchyMom
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Pretend I'm not here...
I don't have much experience with exercise  , but weight trainers don't down protein powders and all that for nothing. I agree about the thirst (I often feel hungry when actually thirsty), but you might also try having a protein rich snack ready so you are nourishing yourself instead of devouring junk.
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SallyT
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Yes, I was going to mention protein as the other part of the equation. Making sure you start your day with protein, as in eggs or meat for breakfast, has the knock-on effect of keeping your body powered through the day, including during exercise. A protein snack afterwards definitely helps, but protein on the front end may keep the ravenous hunger from developing.
I also tend to feel hungrier in general when I've been drinking coffee -- HUGE cravings as I crash from the caffeine high. I notice this after exercise, though it can strike at any time when I've drunk coffee and not fed myself something solid (again, protein) to keep me on an even plateau. (and of course, coffee dehydrates as well, so water is definitely a related issue)
Good for you for the exercise! I've been doing the same thing -- my college daughter got me started working out over the summer, and I've been trying to walk briskly daily and work up to running. My youngers and I spent a good part of yesterday afternoon on the indoor track at the Y, running and walking. It was a great way to spend a rainy afternoon, and I hope a fitter me will emerge eventually! This does get a little harder in middle age . . . we all need all the cheerleading we can get. So this is my rah-rah for you!
Sally
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mommy4ever
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I use a 'banana smoothie' after a hard work out. It's really just banana and water blended together really well. It helps with hunger, thirst and helps for muscle soreness.
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juliana147
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| Posted: Sept 19 2012 at 9:22am | IP Logged
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Oh, lots of good ideas here!
I do think it may have to do with electrolytes or protein, or something like that, since I drink lots of water during the day, and two glasses afterward. Something else must be missing. It's almost like when I was expecting... that real "need" for a food.
Thanks for the "rah-rah," too, Sally! A few years ago, I said I would never do this.  A few more health challenges came up, and I'm just tired of being tired! This does help.
I am thinking of trying a smoothie with banana (for potassium) and soy (for protein) today. Thanks for the ideas! I wish I could do chocolate milk. Dh says he's heard the same thing about it being good for athletes working out.
I guess the whole thing has me thrown for a loop because I didn't think I was working out *that* hard. (Although it is 100% more than a few years back!) And I just don't recognize what my mid-40s body is doing, most of the time. 
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mommy4ever
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Funny.. just listened to a trainer speak about this topic!
He suggested having a little something prior to a work out. A simple carb - an orange a 1/2 an apple and an easy to absorb carb. Milk or yogurt works. A little, so you have easily accessible energy. And with 1/2 an hour after a work out, same thing. He suggested a whey protein with carbs. A protein shake with fruit for example. He said a ratio of 3:1 2:1 approx for carbs to proteins. So 15 g protein, which is typical of a protein shake, and an orange would be a close ratio. Or a protein shake with a banana blended in.
He really stressed with in 30 minutes of ending your workout. Reason is muscles are most receptive to protein for repair during that time, which long term builds more muscle and vamps up your metabolism.
He also stated to keep a food journal. If you are struggling with weight loss, this might be key to your success. Depending on your level of activity, build and height, you should be consuming between 1200 and 1500 calories. If you are lower, your body is going to shut down the fat-burning mechanisms. It slows your metabolism, get your calorie back up to that 1200-1500 and you should start losing weight again. Now the flip side, is you may be consuming more than you think. He worked with a client who figured she was slightly over, about 2000 calories. She kept 3 or 4 days, and she said she was being careful on those days, she was consuming 4000 calories! He said this was more extreme, but most people likely consume 500 more than they think, so journalling with increase your success by 40%. So well worth the effort!
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juliana147
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Interesting. Thank you! I have been doing more meal planning, so keeping a food journal won't be hard, since I'm already writing it out.
I'm not eating prior to a workout- I've been worried about cramping up. I wonder if I could manage a clementine or something small.
Thanks again!
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JodieLyn
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| Posted: Sept 21 2012 at 12:13pm | IP Logged
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We used bananas in theatre.. you'd have a banana (or half a banana) before a performance (it's more of a workout than you might think )
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mommy4ever
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I did the shake after my karate class, I'm feeling it today, but I can move, last year I wanted to stay in bed for 2 days! I did a work out this morning as well, warmup, strength, core and stretching, then at mass this morning the baby fell asleep(all 40lbs of her) in my arms. I can feel the muscles, but not so bad.
I did do stretching too, and that helps with achy-ness.
Oh, on the talk I listened too, stretching was mentioned, as a great to help with achiness, and they protein as well, as muscle needs rebuilding. The trainer commented on the myth that exercise suppresses appetite. He said it is very common to feel ravenous, hence the need to plan a good protein and carb snack.
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juliana147
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| Posted: Sept 21 2012 at 6:20pm | IP Logged
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Oh, that makes me feel better. I was beginning to think something was horribly wrong with my metabolism for being so hungry after a workout.
Thanks, everyone, this was a great thread!
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cheesehead mom
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I've been using the free myfitnesspal.com to chart food and exercise--easy to use and a nice way to track calories. Keep up the good work!
Laura
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JodieLyn
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| Posted: Sept 21 2012 at 9:21pm | IP Logged
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another way to not eat too much extra from exercise would be to plan it so that you have a meal not long afterward.. so have a little snack and then exercise and then have breakfast.
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anitamarie
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It's not an over-forty thing so much as it's a woman thing. A few years ago a study showed that exercise staves off hunger for men, but women get hungrier later. I read an article about it in the NYT a while back. It seems that our bodies like to keep our size, so if we start to lose weight it tells us to eat more. They surmised it was to help in having enough fat to support a pregnancy, I think. Must be part of the "greatly increased pain of childbearing" that Eve brought on all of us.
But, I agree that hydration and proper nutrition can help with the hunger. Good luck on your weight loss journey!
Anita
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4Real Forums : St. Anne's Tearoom: Growing in Wisdom over 40
Topic: hunger and exercise
