Nutrition

How to handle Food Cravings after Exercise

You may find yourself craving snacks and more food when you increase your workout volume or intensity. Between-meal snacking can also become a habit or reward, resulting in cravings and leading to unhealthy food which may not necessarily benefit your training regime. Food cravings might not actually indicate physical nutrient deficiencies, but could be caused by emotional triggers such as boredom, stress, or anxiety.

To help you manage your food cravings, use these tips and questions to help you understand what your body is trying to tell you:

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TIPS FOR HEALTHY SNACKING AND CRAVING MANAGEMENT:

• Are you actually hungry or are you just thirsty? Try a glass of water first.

• Eat little and often to manage your blood sugar levels

• Vary the types of food you eat to expand the range of nutrients you are consuming

• Is your snacking a habit rather than a necessity? Distract yourself for half an hour and see if the craving ‘wave’ passes

• Plan ahead and prepare handy, readily-available healthy snacks, rather than buying last-minute unhealthy nibbles

• Struggling with sugar cravings? Add cinnamon to your porridge, try eating liquorice, or take a chromium mineral supplement. All can help with blood sugar balance.

• If you use food as a reward for exercise then try a non-food related rewards. Book a pamper treatment or massage, meet up with friends or watch a film.

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Photo by Lisa Fotios

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SNACK SWAPS FOR HEALTHY NIBBLES

• Swap chocolate for nuts or mixed seeds. They are packed with protein and minerals, but are fairly calorific, so restrict to circa 90g a day

• Don’t forget fruit. Eat a banana, apple or pear and add a few nuts or seeds, or cottage cheese, for a perfect protein/carb combi-snack

• Try a slice of fruit loaf instead of cakes and biscuits

• Choose oat biscuits for slow release energy. Add low sugar nut butters, cream cheese or hummus

• Check sugar content in energy bars. Read the label, anything above 10g per 100 (carbohydrates, of which sugars) is high!

• Go easy on the sugary sports drinks unless you are doing endurance training. Fruit smoothies are a good alternative

• Try a mashed banana sandwich on wholemeal bread, or a cream cheese & smoked salmon bagel for slow release energy

• Swap crisps for popcorn. Low fat varieties are high in fibre but low in calories

• Got a sweet tooth? Frozen yoghurt lollies can hit the spot. If you are really craving chocolate, choose a couple of squares of very dark, high cocoa varieties.
  

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.