Hunger, weakness after exercise
Dear Donovan,
I’m on a strict diet that indicates the food groups, servings and portions that I must have at each point in the day. But I also exercise for roughly two hours each day except for Saturdays and Sundays. However, after exercising I feel famished and weak, but I’m sticking to my diet. Also, I’ve heard that post exercise you must have high protein foods. Is this true? How can I curb my weakness and hunger pains post physical activity? The diet consists of starch, meat, milk at breakfast, fruit, vegetables and fat. The portions are all small. At most I consume 3oz of meat, which is at lunch and 2oz at breakfast and dinner. So far I’ve lost 12 pounds in three weeks.
Congratulations on your 12-pound weight loss. This you have done by making a lifestyle change which involved diet changes and exercise. However, you mentioned that you are having some challenges in balancing your diet with your exercise programme. This results in you feeling weak and hungry after a long exercise and workout.
It is normal that when we exercise the body uses up its glucose stored for energy. On your weight loss diet the carbohydrates/glucose level is usually kept low. Therefore, you might start exercising with a low level of stored glucose. This coupled with a high demand for glucose during your lengthy exercise programme can cause you to feel weak. Eating small meals throughout the day can keep the glucose level normal. In addition, eating a yoghurt or a fruit 45 minutes to an hour before exercising might also help.
It is generally thought that it is a good idea to eat/drink protein meals after exercising. However, what you eat after exercising should be a function of your goals. For example, if you want to lose weight or you want to gain muscle, weight training is usually geared towards growing muscles whilst cardio is mainly used for weight loss. During the process of weight training we usually deplete the muscles of glycogen and we also break down muscle tissues. After muscle-building exercises we usually need to replete glycogen and also grow back muscles. It is therefore better to eat protein with carbohydrates during weight training in order to replace the depleted glycogen in muscles and also start building the muscles back.
However, in the case of cardio workouts, the main aim is to burn extra calories and force the body to use up its fat reserves. Also, during cardio workouts the body usually undergoes hormonal changes. For example, the body suppresses insulin production and releases other hormones like growth hormones, adrenaline and epinephrine which helps in fat mobilisation and breakdown. It is therefore important to control carbohydrate intake after cardio exercise in order to reduce the fat burning process. Also, if you are doing cardio exercises to lose weight, have a meal replacement shake, chicken salad or even yoghurt after exercising. These will provide enough protein and fat to start the muscle rebuilding process. In addition, you want to keep the body in the fat burning mode as long as possible.
However, it should be noted that there is no need to fill the body with high protein after cardio exercising. The body cannot store protein. Hence high protein puts a lot of pressure on the liver and kidneys. Therefore, you do not want to eat a meal that is high in protein or carbs just before exercising. In this case you will mainly be burning the calories of the meal you ate. In addition, ensuring that your body is fully hydrated before, during, and after exercising would be vital. It should be noted that if you lose more water than you drink, the body will become dehydrated. This dehydration can cause you to feel weak, so in a nutshell keep hydrated.
Also, the fact that you are doing two hours of exercise can also make you feel weak and hungry. When we exercise the body does not only burn calories but carbohydrates, proteins, fats, and glucose are also used up. If the body does not have enough of these substances you will not be able to complete an extensive workout when you are feeling tired. Also, you feel hungry after a good workout because you have burnt a lot of calories. Feelings of hunger is the body’s way of telling us that these calories need to be replaced. However, if you replace all the calories that the body burns during exercise this could slow down the weight loss process.
After a good workout, a light snack such as coconut water, fruit, or even some ginger or mint tea could be helpful. However, for the sake of your weight loss goals, you will have to bear some of your hunger pains.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
