The expert named the reasons for severe hunger after sports

After an intense workout, increased appetite is a normal reaction of the body, and not a sign of weak will or a mistake in nutrition. A strong desire to eat after class may be related to energy expenditure, dehydration, or taking too long a break between meals. Ksenia Gufranova, co-founder of the international network of ballet and stretching studios LEVITA, told Izvestia on September 2.

According to the expert, one of the common mistakes after a workout is to intentionally limit nutrition in order to "consolidate the result." This approach can interfere with the recovery of the body and lead to a stronger feeling of hunger after a few hours.

"During physical exertion, muscles expend energy and glycogen stores, body temperature rises, and the cardiovascular and respiratory systems work more actively. After completing the lesson, the body needs additional resources not only for daily activities, but also for recovery," said Gufranova.

According to her, appetite can become especially noticeable after interval training, prolonged cardio, strength training, dancing or running.

At the same time, regularly ignoring hunger can lead to the opposite effect. If a person is constantly exercising and at the same time severely restricts their diet, the body may react with increased fatigue, decreased activity, and sudden attacks of desire to eat.

Another reason for overeating after exercise may be dehydration. During exercise, a person loses fluid with sweat, especially at high temperatures, in a stuffy room, or during intense cardio. According to the expert, thirst is sometimes easily confused with hunger. In this state, there may be a desire to eat something sweet or salty, although at first the body may need to replenish the fluid.

Gufranova recommends drinking water in small sips during and after exercise, focusing on the intensity of the load and your own well-being. When exercising for a long time with heavy sweating, it is important to consider not only water, but also a sufficient amount of electrolytes in the diet. At the same time, people with kidney disease, heart disease, or fluid intake restrictions should coordinate their drinking regime with their doctor in advance.

According to the expert, severe hunger after a workout is often associated with the fact that a person comes to class already insufficiently prepared for nutrition. If too much time passes between the last full meal and a workout, the body tends to quickly replenish its lack of energy after exertion. The "eat less and exercise more" scheme rarely helps to achieve sustainable results. Too strict restrictions can lead to overeating in the evening and constant thoughts about food. If there are several hours left before the workout, it is better to eat a full meal in advance. With a small amount of time, a light snack is suitable, such as fruit with yogurt, cottage cheese or a banana.

To avoid overeating after class, the expert advises planning your next meal in advance and not postponing it for several hours. According to Gufranova, after a workout, you should not choose between two extremes — to completely refuse to eat or to eat without control. The best option would be a full meal with protein, carbohydrates and fiber. Fish, eggs, poultry, cottage cheese, legumes and fermented dairy products are suitable as protein sources. To restore energy, you can add cereals, potatoes, whole-grain bread or fruits, and vegetables and herbs will help you maintain a feeling of fullness for longer.

The expert stressed that sports should not be perceived as a way to "work off" food or earn dessert. Training is necessary to develop strength, endurance and maintain health, and nutrition provides the body with energy and helps recovery.

Alexey Shishkin, Associate Professor of the Department of Rehabilitation, Sports Medicine and Physical Education at Pirogov University, warned on August 4 about the risks of swimming and running. He noted that sports enthusiasts most often have two chronic problems — "swimmer's shoulder" (rotator cuff tendinopathy) and "runner's knee" (patellofemoral pain syndrome). According to him, modern guidelines no longer recommend complete rest, because without movement, muscles weaken and recovery slows down.