exercising then feeling hungry?

today was kindof a weird day, i had training and ran roughly 21 km after which i felt really hungry and ate a huge meal. i know calories wise i'm still having a deficit but it felt quite wrong to be eating so much (i'm 5 ft and should be eating about 1500 cals a day?) of about 1900. just a few questions i'd like to ask anyone out there:

- will i gain weight if i had a huge meal of about 800 cals in one sitting after my training? does the caloric deficit still work (esp since i'm technically over eating my average consumption?)

- does anyone feel the same ie exercising then getting hungry? and is there anything that can be done to curb it?

 

thanks!

There are mixed opinions about this but some nutritionists support eating your largest meal right after working out because your metabolism is elevated the most during this time period. And your weight loss/gain is only affected by the energy balance of the particular day...it doesn't matter what you typicallu consume. If you usually try to aim for 1500 to lose, which is weight loss for almost any active person, then you eat your 1900 for maintenance you won't gain that day, you will maintain. Thàt is what a maintenance calorie intake means. Also, its normal to feel hungry after working out so eat! Make sensible choices and eat an appropriate amount and you'll be fine. I hope this helps. Pm me with any questions :)

Original Post by rachmikayla:

- will i gain weight if i had a huge meal of about 800 cals in one sitting after my training? does the caloric deficit still work (esp since i'm technically over eating my average consumption?)

- does anyone feel the same ie exercising then getting hungry? and is there anything that can be done to curb it?

 - No. Only an over-consumption of your DAILY allowance of calories will cause weight gain. Theoretically, anyways.

- You're probably harnessing a bigger deficit then you're giving yourself credit for. Why not try concentrating on your diet more, then start exercising? Don't want to bother? Well, having some self-control will help you curve those cravings.

 

if you ate more calories then normal you may weigh a bit more from the food water weight tomorrow.

but honestly isn't a 21km = 13 miles 

so i ran that through my activity browser to get the calorie burn.  my sedentary maintenance is 1460  so add 2hrs of running (1100 calories extra).

i would say if you ate 800 calorie dinner this should even out and still have a deficit.

if you are a teen 1500 is the lowest you should go set at sedentary, that is without your workouts.  so start adding in your workouts to your burn.

you need more on long run days like you describe!!

 

my longer run days - which are just 7 milers right now i do feel a bit more hungry.  when i did 40+ mile weeks i would be more hungry before bed and ate more and my weight stayed the same i didn't gain.  i also wasn't trying to urgently lose.

ETA: usually when i am training with such high mileage as yourself, i am very fit and at about my goal weight, my main concern is usually higher mileage better performance staying fit and maybe losing 5 pounds in the process ;)
sounds like your in great shape doing a 21k  (half marathon 13.1 shape).

if your trying to lose keep it at eating back half your training run calories when you are hungry see if that works for you.  you do need more energy expending so much.

good luck to you!