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Not so fast. Let\u2019s demystify hunger on the run.\u00a0<\/p>\n
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That\u2019s a term we just made up for running while hungry. And the answer, according to Dr. Kyle Pfaffenbach \u2014 a professor in the Health and Human Performance program at Eastern Oregon University and advisor to Brooks Beasts \u2014 is probably not.<\/p>\n
\u201cInterestingly, exercise itself is actually a hunger suppressant \u2014 see what happens when you offer someone a plate of chicken and waffles immediately after finishing all-out 400s. Hunger is not always tied directly to a run itself. Hunger signals could mean a person is underfueled, not getting enough protein daily, or because they recently saw an Instagram ad for pizza,\u201d he said.<\/p>\n
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Dr. Pfaffenbach explained that hunger often associated with exercise occurs post workout as the body begins the recovery process. Increased hunger typically comes with more caloric needs to support training and recovery.<\/p>\n
\u201cHunger signals during exercise are not all that common, but there are some exceptions in ultrarunning or long-distance hiking situations. Just remember, nutrition is highly individualized, and each person should be in touch with their own hunger cues.\u201d<\/p>\n
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\u00a0Dr. Pfaffenbach shared some general tips to help you avoid being underfueled and feeling hungry after a run.\u00a0<\/p>\n
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Find out what works for you during different types of runs. Do you feel better if you eat carbohydrates a few hours before your run? Do you tolerate running on an empty stomach? For a high intensity session, the quality and performance for the workout will likely suffer if a runner is under fueled. On the other hand, some runners prefer to run first thing in the morning and do not want to run on a full stomach. This can work for steady state aerobic runs.<\/p>\n
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The best way to avoid being hungry is to understand why your stomach is feeling empty. Are you getting enough protein in your diet? Have you changed up your training routine and require more calories? Did you have a proper meal the night before you exercise?<\/p>\n
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A good starting point for maximizing performance for both short and long distances is to consume some carbohydrates about 90 minutes before training along with some hydration. This will fuel most runners before exercise.<\/p>\n
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Paying attention, without judgement, to what you put in your body is a healthy habit that teaches you about hunger and exercise. Mindful eating includes creating adaptable eating plans that address your individual nutrition needs, avoiding distractions as you eat, and focusing on how food makes you feel as you\u2019re eating it.<\/p>\n
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