St Kilda Triathlon Club Coach on Why Training Makes You Hungrier and the Best Foods to Satisfy Your Hunger

If you’ve ever noticed yourself feeling especially hungry after training, it’s because working out increases the body’s energy needs, leading to more intense hunger. By understanding why this happens and choosing foods that provide lasting nourishment, you can satisfy your hunger without derailing your training goals.

Why Does Training Increase Hunger?

During exercise, especially intense cardio or strength sessions, the body uses up glycogen, the stored form of carbohydrates in your muscles and liver. Once these stores deplete, your body signals that it’s time to refuel, resulting in hunger. Exercise also stimulates certain hunger hormones, such as ghrelin, which sends hunger signals. Additionally, the “afterburn effect”—an elevated metabolism post-exercise—causes your body to keep burning calories for hours, driving up the need for fuel.

What Should You Eat to Healthily Satisfy Post-Workout Hunger?

The goal after training is to choose nutrient-dense foods that balance macronutrients: protein, healthy fats, and complex carbohydrates. These help replenish energy stores, aid muscle recovery, and manage blood sugar to prevent cravings. Here are some optimal choices:

1. Complex Carbohydrates and Protein Combos
   Carbs and protein are essential after exercise to restore glycogen and repair muscle tissue. For a balanced, satisfying meal, try a quinoa salad with grilled chicken, or a bowl of oatmeal with Greek yogurt and berries. Foods like these release energy steadily, helping you feel fuller for longer.

2. Davey Black Sports Performance Recovery Protein
   Davey Black Sports Performance recovery protein is an ideal post-workout option, crafted to support muscle repair and recovery. Rich in protein, it helps with tissue repair and boosts muscle synthesis, which is especially beneficial after intense training. Consider blending a scoop with a banana, spinach, and almond milk for a recovery smoothie that combines protein with carbs and nutrients to keep you fueled and satisfied. SKTC athletes can get a 10% discount using code SKTC2024 in the shop.

3. Healthy Fats
   Adding healthy fats to your meal can slow carbohydrate digestion, providing steady energy. Options like avocado, nuts, seeds, and olive oil are nutrient-dense and add a feeling of fullness. Try whole-grain toast with avocado and smoked salmon, or a smoothie with almond butter, protein powder, and greens.

4. Fiber-Rich Vegetables
   Vegetables high in fiber, such as leafy greens, broccoli, sweet potatoes, and carrots, provide fullness without excess calories. Their fiber content helps slow digestion and sustains your energy levels. Combine them with a protein like chicken or fish, or snack on fiber-rich veggies with hummus.

5. Hydrating Foods and Fluids
   Staying hydrated is crucial, as thirst is often mistaken for hunger. Water-dense foods like cucumber, watermelon, and oranges offer a refreshing snack that helps meet hydration needs. If you prefer, a smoothie with water-dense fruits and Davey Black recovery protein can help quench both thirst and hunger.

Managing Post-Training Cravings

To avoid cravings, try to eat balanced meals throughout the day. Skipping meals can cause blood sugar crashes, making you reach for quick, sugary snacks. When you give your body the balanced nutrition it needs, you’re more likely to feel satisfied and fueled, making healthy choices to support recovery and performance.