Did you ever notice that when you workout, the only thing you can think of doing after is pigging out? Well you are not alone. This experience is actually common, even for professional FitGirls like myself. I have been nothing but straight “run-gry” this training season and had to recall on these strategies more than once lately. So, keep reading and learn how you too can stop pigging out after your workout.
Don’t Be A Fool, Refuel
The most common mistake exercisers make is waiting too long to eat after a workout, or even worse, working out on an empty stomach. Skipping food before hitting the gym can decrease your stamina and endurance and put you at a greater risk for injury. Aim for a 200 calorie mix of carbs and protein, like an apple and peanut butter pre-sweat sessions.
And, after you hit the gym do the same by eating within 30-45 minutes of finishing. Think carbs to refuel, protein to help repair muscle. 150-200 calories if your workout was under an hour and 200-250 calories if it was more than 90 minutes.
You Don’t Always Deserve A Cookie
Another common mistake is overindulging in the “reward mentality” department. Basically if you start each post workout meal with “Well, I DID workout today…” then chances are you may be undoing your hard sweaty work time and time again. Break this cycle by sticking to your normal sized portions and then after 10-15 minutes check back in to see if you really do want seconds.
What Do You Think? Want A Drink?
Hunger’s #1 impersonator is thirst, so next time you feel that pit in your stomach and instantly rip through a sleeve a crackers take a swig of some good old fashion Jesus juice. Dehydration is real in these streets y’all, especially if you are a full time FitGirl. So don’t be duped by the low energy, sleepiness and food cravings you may be experiencing post workout…grab a bottle and throw a few back instead. Aim for 16-24 ounces one to two hours beforehand, then have another eight ounces 15 minutes before you lace up your sneakers. And during, take a few swigs every 15 or 20 minutes.
Cardio Machines Be Lyin’
Overestimating how many calories you burned during your workout can be a setup for a binge fest girl. Clients always ask me, “How many calories do you think I burned doing XYZ?” Couple this with websites and fitness ads selling numbers to lure you in, this “calorie counting craze” can be more like a haze if you ask me. My rule of thumb however is, don’t focus on the number. And if you absolutely must know, know this: whatever the elliptical or your cray cray kickboxing instructor tells you you burned, it is probably off by 20% (at least).
Lower Your Standards
Eating meals that are low on the glycemic index (also know as GI: a measure of how quickly blood sugar spikes) can most certainly help you from feeling ravenous after Zumba. Eating a low GI breakfast can keep you full and by lunch you will be close to 44% less hungry. Think fruit, yogurt and oatmeal. So lower your standards in the kitchen and fill up on high fiber grains, healthy produce and less processed treats daily.
Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on Twitter, Facebook, and Instagram for more fun health and fitness tips!
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Did you ever notice that when you workout, the only thing you can think of doing after is pigging out? Well you are not alone. This experience is actually common, even for professional FitGirls like myself. I have been nothing but straight “run-gry” this training season and had to recall on these strategies more than once lately. So, keep reading and learn how you too can stop pigging out after your workout.
Don’t Be A Fool, Refuel
The most common mistake exercisers make is waiting too long to eat after a workout, or even worse, working out on an empty stomach. Skipping food before hitting the gym can decrease your stamina and endurance and put you at a greater risk for injury. Aim for a 200 calorie mix of carbs and protein, like an apple and peanut butter pre-sweat sessions.
And, after you hit the gym do the same by eating within 30-45 minutes of finishing. Think carbs to refuel, protein to help repair muscle. 150-200 calories if your workout was under an hour and 200-250 calories if it was more than 90 minutes.
You Don’t Always Deserve A Cookie
Another common mistake is overindulging in the “reward mentality” department. Basically if you start each post workout meal with “Well, I DID workout today…” then chances are you may be undoing your hard sweaty work time and time again. Break this cycle by sticking to your normal sized portions and then after 10-15 minutes check back in to see if you really do want seconds.
What Do You Think? Want A Drink?
Hunger’s #1 impersonator is thirst, so next time you feel that pit in your stomach and instantly rip through a sleeve a crackers take a swig of some good old fashion Jesus juice. Dehydration is real in these streets y’all, especially if you are a full time FitGirl. So don’t be duped by the low energy, sleepiness and food cravings you may be experiencing post workout…grab a bottle and throw a few back instead. Aim for 16-24 ounces one to two hours beforehand, then have another eight ounces 15 minutes before you lace up your sneakers. And during, take a few swigs every 15 or 20 minutes.
Cardio Machines Be Lyin’
Overestimating how many calories you burned during your workout can be a setup for a binge fest girl. Clients always ask me, “How many calories do you think I burned doing XYZ?” Couple this with websites and fitness ads selling numbers to lure you in, this “calorie counting craze” can be more like a haze if you ask me. My rule of thumb however is, don’t focus on the number. And if you absolutely must know, know this: whatever the elliptical or your cray cray kickboxing instructor tells you you burned, it is probably off by 20% (at least).
Lower Your Standards
Eating meals that are low on the glycemic index (also know as GI: a measure of how quickly blood sugar spikes) can most certainly help you from feeling ravenous after Zumba. Eating a low GI breakfast can keep you full and by lunch you will be close to 44% less hungry. Think fruit, yogurt and oatmeal. So lower your standards in the kitchen and fill up on high fiber grains, healthy produce and less processed treats daily.
Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on Twitter, Facebook, and Instagram for more fun health and fitness tips!