Strength training is making me !HUNGRY!

Salamander · 08-23-17, 04:32 PM

I'm really enjoying getting back to weight lifting and Hiit, and having my personal trainer come to my house. I was feeling pretty good until the past few days, I have been SO hungry. Like, even though I eat more of the "healthy" foods, I'm not satisfied/full. I'm craving sugar, so I give in. My abdomen is bloated. Is this a normal phase? I don't recall this happening years ago when I was doing P90x and I was working out longer then! Is it a 'getting older' thing? Please help! I don't want to get discouraged and stop because I know building muscle is a good thing. Will this blow over, and when. Of course I'm not asking for diet advice... but feel free to PM me if you have any!

Gibbee · 08-23-17, 08:03 PM

Heavy weight training does this to me sometimes, too.

m42 · 08-23-17, 11:08 PM

Eat more protein directly, within an hour, after your workout. You could use whey, pea, rice, powders or BCAAs. You could also try cottage cheese or Greek yogurt. Your body needs the nutrients to repair your muscles.

Sue B · 08-23-17, 11:15 PM

Are you going through perimenopause? Hormonal changes can make you hungrier, and crave more sugar and fat.

Michefit · 08-24-17, 07:37 AM

Quote:

Originally Posted by Salamander

I'm really enjoying getting back to weight lifting and Hiit, and having my personal trainer come to my house. I was feeling pretty good until the past few days, I have been SO hungry. Like, even though I eat more of the "healthy" foods, I'm not satisfied/full. I'm craving sugar, so I give in. My abdomen is bloated. Is this a normal phase? I don't recall this happening years ago when I was doing P90x and I was working out longer then! Is it a 'getting older' thing? Please help! I don't want to get discouraged and stop because I know building muscle is a good thing. Will this blow over, and when. Of course I'm not asking for diet advice... but feel free to PM me if you have any!

Hi - if you are over 35 these workouts are awesome but in my experience need to be done sparingly during the week. Make sure you put some active recovery days in between (don't do these intense workouts everyday!)
Something like light cardio and stretching.

Two things could be happening to you 1- fluid retention in the muscles due to the new activity (this should settle after a couple of weeks once your body adjusts to the heavy weights)
2- cortisol elevation (hence the puffiness in your middle) these workouts do raise your stress hormones - and women over 35 seem to be more sensitive to this. So is is important to space these workouts out so that your cortisol doesn't stay elevated everyday. It will also tamp down your hunger...

As I get older I have found that i can only do heavy lifting 1-2 times per week or I notice the same things you mentioned. I have opted for pilates, barre type workouts in between.

Good luck!

wendug · 08-24-17, 07:52 AM

Quote:

Originally Posted by m42

Eat more protein directly, within an hour, after your workout. You could use whey, pea, rice, powders or BCAAs. You could also try cottage cheese or Greek yogurt. Your body needs the nutrients to repair your muscles.

This really does help. I get really hungry after a weight workout, too. I've started drinking protein shakes after a tough workout and my hunger does really subside a bit.

Pat58 · 08-24-17, 07:54 AM

Quote:

Originally Posted by m42

Eat more protein directly, within an hour, after your workout. You could use whey, pea, rice, powders or BCAAs. You could also try cottage cheese or Greek yogurt. Your body needs the nutrients to repair your muscles.

Yes, that one hour window is crucial - and taking in lean protein at this time will help in your muscle development. When I was younger and lifting heavier, I always ate an apple before working out, too.

Kathy G · 08-24-17, 09:24 AM

Quote:

Originally Posted by wendug

This really does help. I get really hungry after a weight workout, too. I've started drinking protein shakes after a tough workout and my hunger does really subside a bit.

I do this as well. I mix protein powder, unsweetened almond milk, and some frozen berries in my Nutribullet. It boosts my energy with the mixture of carbs and protein.

MsThistlebottom · 08-24-17, 11:35 AM

Two years ago, I did four months of heavy weight training with a trainer, 3X/week. I ate well-balanced small meals with protein 5-6 times day. Even so, I would often wake up in the middle of the night absolutely famished. Sometimes I'd have to get up and make a quick protein shake so I could go back to sleep. I absolutely loved the heavy weights, but it made me too crazy-hungry. Kind of a moot point because I couldn't continue the expense of personal training anyway.

The advice to eat more protein is spot on. If I ever do heavy weights again, I'll limit training to 2X/week.

Salamander · 08-24-17, 11:57 AM

Such great advice, thanks!
I'm 47 but don't have the signs of peri.

I'm going to:
Limit weight training to twice/week.
Eat more meals throughout the day and with lean protein.
More protein within 1 hour of workout.
On non training days, do Classical Stretch or gentle yoga.

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08-23-17, 04:32 PM
Salamander Join Date: Dec 2001 Location: Washington	Strength training is making me !HUNGRY! I'm really enjoying getting back to weight lifting and Hiit, and having my personal trainer come to my house. I was feeling pretty good until the past few days, I have been SO hungry. Like, even though I eat more of the "healthy" foods, I'm not satisfied/full. I'm craving sugar, so I give in. My abdomen is bloated. Is this a normal phase? I don't recall this happening years ago when I was doing P90x and I was working out longer then! Is it a 'getting older' thing? Please help! I don't want to get discouraged and stop because I know building muscle is a good thing. Will this blow over, and when. Of course I'm not asking for diet advice... but feel free to PM me if you have any!

08-23-17, 08:03 PM
Gibbee VF Supporter Join Date: Nov 2001	Heavy weight training does this to me sometimes, too. __________________ "A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal." Arnold Schwarzenegger STS Graduate MET-Rx 180 Graduate

08-23-17, 11:08 PM
m42 Join Date: Jun 2008	Eat more protein directly, within an hour, after your workout. You could use whey, pea, rice, powders or BCAAs. You could also try cottage cheese or Greek yogurt. Your body needs the nutrients to repair your muscles.

08-23-17, 11:15 PM
Sue B VF Supporter Join Date: Nov 2001 Location: Maryland	Are you going through perimenopause? Hormonal changes can make you hungrier, and crave more sugar and fat. __________________ Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile.

08-24-17, 11:35 AM
MsThistlebottom Join Date: Apr 2009	Two years ago, I did four months of heavy weight training with a trainer, 3X/week. I ate well-balanced small meals with protein 5-6 times day. Even so, I would often wake up in the middle of the night absolutely famished. Sometimes I'd have to get up and make a quick protein shake so I could go back to sleep. I absolutely loved the heavy weights, but it made me too crazy-hungry. Kind of a moot point because I couldn't continue the expense of personal training anyway. The advice to eat more protein is spot on. If I ever do heavy weights again, I'll limit training to 2X/week. __________________ Joan "When I was young, I used to admire intelligent people; as I grow older, I admire kind people." -- Abraham Joshua Heschel

08-24-17, 11:57 AM
Salamander Join Date: Dec 2001 Location: Washington	Such great advice, thanks! I'm 47 but don't have the signs of peri. I'm going to: Limit weight training to twice/week. Eat more meals throughout the day and with lean protein. More protein within 1 hour of workout. On non training days, do Classical Stretch or gentle yoga.