Running is an easy way to be active, as all it really takes is a pair of shoes, and you’re ready to go. For this reason, many people desiring to lose weight often try running as a way to accelerate the process.
As a sports dietitian, I often work with beginner runners looking to improve their fitness and hopefully lose weight. I often hear a story from this crowd that makes many of them question whether they should be running at all. As they run more miles or more frequently, their overall appetite increases. This can create a sense of panic as new runners try to manage their hunger and keep on track with their weight-loss goals. Perhaps you’ve experienced this interesting phenomenon and also wondered what the heck was going on.
Well, there’s actually a lot going on in our bodies, and knowing how to handle our hunger requires us to understand it first.
Appetite and hunger are regulated by hormones. One main hormone, ghrelin, stimulates appetite and food intake. Others like PYY initiate satiety and tell your brain that you should stop eating. These hormones fluctuate throughout the day to stimulate and halt hunger based on levels of glucose in the bloodstream, the amount of food (or lack thereof) in the stomach and altered physiological states like stress. Exercise also impacts appetite hormones. It is well-known that ghrelin is suppressed during and immediately following exercise. This explains why you rarely feel hungry while running or right after.
为什么跑步让你饿
本文是关于增加in appetite, so clearly the story doesn’t end there. A lot of research has focused on just this issue and explored what causes appetite to change in relation to exercise. Here are two of the key reasons why your appetite may be more intense after a run:
运动适应
When you first begin a new exercise routine, it’s going to be challenging for your body and require more effort to perform. Running is no different, and, therefore, beginner runners burn more calories as the body adapts and becomes more fit. Research has found that appetite and food intake may increase after moderate to intense exercise to make up for this large expenditure of energy. Running in and of itself may be causing the increase in your appetite.
Cutting Calories
Reducing calorie intake has also been connected with a compensatory increase in appetite related to changes in hormones. It’s almost like your body knows you are eating less and tries to tell you to eat more. One study found that a higher appetite was reported 4–8 hours after exercising in a fasted state than when exercising after a meal. Since many people run first thing in the morning on an empty stomach or cut extra calories to try to lose more weight, they may be experiencing an increased appetite because their body desires — and truly may need — more energy.
管理后饥饿的技巧
尽管这些发现可能令人沮丧，但请不要担心！通过对您的饮食计划进行了一些调整，您可以帮助确保跑步后的饥饿不会阻碍您的减肥目标。通过以下技巧对饥饿进行解决：
启动运行程序时，不要过多地限制卡路里。它不仅可能不是一个可持续的计划，而且可能导致您的食欲增加很难管理。确保您是：
- Getting adequate calories throughout the day.
- 在系统中用少量燃料奔跑，在2-3小时前吃小吃15分钟或一顿饭。
- 如果要在下一顿饭或小吃之前超过2个小时，则在您的长期运行后加油（大约45分钟或更长时间）。（尝试我的最爱Chocolate Tart Cherry Recovery Smoothie）
白天每3-4小时吃一次，以保持能量水平。When you go longer than 4 hours without eating, glucose levels in the blood can drop significantly and trigger your appetite hormones. Your brain will signal you to crave foods high in energy and fat to fix this problem, which makes it really difficult to say no to sweets and treats.
Incorporate high-fiber foods into your meals and snacks.纤维可以减慢胃中的食物的排空，这意味着您会更长（或更满意）更长的时间。每顿饭或小吃中选择一份生蔬菜，水果，全谷物，豆类或坚果，以提供纤维的增强。
Stay hydrated.随着温暖的夏季临近我们，即使是短期跑步也会耗尽您体内的水位。由于口渴有时会感觉像饥饿，因此保持水分的顶部可以帮助抵消假饥饿信号。
得到足够的休息。睡眠剥夺与较高水平的生长素蛋白有关，选择较大的份量和增加的食物摄入量。睡个好觉可以显着改善您的食欲控制。
提高您的运动营养知识。随着对跑步的热情增加，您对运动营养的热情也会增加。如果您继续增加行驶里程或跑步频率，营养将开始在您的成功中发挥更重要的作用。与营养师合作，以完善您的个性化营养策略，以帮助您实现跑步目标。这是我的顶部营养tips for runners。
Selected Sources:
- Deighton K，Batterham R和Stensel D.食欲和肠肽对运动和卡路里限制的反应。适度的能量缺陷的影响。食欲。2014;81：52-59。
- Hogenkamp P等。急性睡眠剥夺增加了部分大小，并影响年轻男性的食物选择。心理肌内分泌学。2013;38：1669-1674。
- J King J，Miyashita M，Wasse L和StenselD。长时间跑步机对食欲，能量摄入量和循环浓度的酰基化生长素的影响。食欲。2010;54：492-498。
