经历了午后的能量崩溃，在进行艰苦的锻炼或零食后的几个小时，您可能太饿了。太饿了，经常会导致暴饮暴食，并且在体重，饱腹感和能量水平上似乎永无止境的战斗。与其感到疲倦，饥饿，塞满和肿，不如努力防止这些结果的原因，以使情绪平衡，能量，体重控制和更好的运动表演。
过着健康的生活方式和营养饮食的一部分，要求我们与饥饿水平保持一致。能够区分饥饿，感觉饱满和整个频谱之间的感觉对于为身体加油至关重要。以下是人们总是饥饿的一些常见原因，并建议找到更好的平衡：
你跳过早餐
研究显示eating more earlier in the day被称为“前载”卡路里可以促进饱腹感和长期体重维持。经过加油我们的身体早晨，我们将汽油放在坦克中，整天的里程。如果您倾向于跳过早餐，那么您的身体很可能最终会感觉到这种燃料的缺乏。不幸的是，您的身体表明这种认识很大。这意味着您不仅会感到有点饥饿，还可以伸手去拿苹果，而且还会感到饥饿并伸手去拿所有的东西。
YOUR BREAKFAST LACKS BALANCE
许多常见的早晨食物含量高碳水化合物: granola, cereal, pancakes, fruit, etc. These are great for ramping up energy before a major workout, but if you’re headed into the office, they’re likely to leave you with a mid-morning energy crash due to spiking and falling insulin levels. Adding蛋白质first thing in the morning helps refuel muscles after a night’s fast and fat adds a slow-digesting satiety factor.
平衡的餐更可能促进激素瘦素，有效减少食欲，限制渴望并促进长期胰岛素控制；两者都可以稳定长期体重控制和能量水平。目的是在这顿饭中获得20-30克蛋白质以及脂肪和碳水化合物macronutrient均衡的餐。平衡早餐的例子是：格兰诺拉麦片，水果和全脂希腊酸奶或全谷物吐司，上面撒上鳄梨和鸡蛋。
YOU DON’T FUEL WORKOUTS
Athletes who skip or under-consume fuel during workouts set themselves up for disaster. First, you’re limiting the performance output your body can produce. Second, training suppresses ghrelin, the hunger-signaling hormone, and when this effect wears off hours post-workout, you’re suddenly starving! Third, you’re putting yourself into a huge calorie deficit which may lead to excessive cravings and a tendency to eat the wrong thing later. Instead of downing a whole pizza three hours after a long run or ride,在锻炼过程中吃更多。You’ll be amazed at how much better your performance is and how easily you can transition into balanced, appropriately sized meals later in the day.
您跳过恢复燃料
一些运动员在锻炼过程中不能忍受太多燃料，或者花费太多的卡路里，以至于不可能取代足够的燃料。除了进入卡路里孔外，您的身体最容易吸收运动后立即补充和重建所需的卡路里和营养。通过跳过这个小但非常重要的恢复小吃，您的身体渴望营养，您的长期康复不仅会遭受损失，而且以后您也更有可能暴饮暴食。
你不吃几个小时
典型的日程允许一个8。m. breakfast, noon lunch and 7 p.m. dinner. Most of us can easily go from breakfast to lunch (provided we’re eating an adequate breakfast), however that long lunch-to-dinner stretch is too much to handle. This prolonged gap in fuel causes a ravenous appetite by the time dinner comes around, which frequently leads to large dinner portions and evening snacking on less healthful options. To overcome this, plan for a late-afternoon snack. Pack an apple, nut butter, protein bar, hard-boiled eggs or other combination of protein and complex carbohydrate bite to tide you over.
如果您对饥饿和精力的困难阻止您取得自己追求的结果，请尝试这些解决方案或招募注册营养师来提供帮助。
