Tuesday, October 25, 2011

Ravenous Postworkout Hunger

Ever start a new exercise program and realize that afterwards you are just ravenous?  I got an email from a family member about problems one of their coworkers is having and decided to share my response...

Question: "'L' just started working with this trainer and is doing this really hard workout session. She's ravenous every time after her work out. Do you have ideas on what she should eat or drink that would make her feel satisfied?"

Caveats: There's limited information in this question.  I am going to assume that her goal is weight loss and that she is currently eating a mixed diet without restricting particular foods/groups.  Something that I'm not likely going to make dramatic changes to via a simple email. 

Response: There's a lot of things that could be in the works physiologically here.   Psychologically, it may all be in her head.  Based on the limited info available we have a few options.  Just eating a well-balanced meal with lots of extra veggies will take up volume and reduce the amount of overeating that can be done.  On the other hand, if the body is hungry really hungry after the workout, it may be because its glycogen (stored carbohydrate) is depleted and it wants you to top off the tank.  If glycogen depletion is the goal of the workout [as it is in some cyclical ketogenic training/diet approaches] then she may just need to tuff it out and keep working on self discipline.  Other options would be to modify the exercise program to something that is less depleting to her carbohydrate stores (E.g. a a couple shorter, very intense workouts [primary carbohydrate, but not too much total burnt off because it's short], mixed with some low intensity long duration stuff [capable of preferentially burning fat for fuel assuming they're not drinking Gatorade or high carb energy snacks before or during the workout], and some total body resistance training.  Primal Blueprint Fitness is a free resource with a pretty decent intro to this minimalistic training style).  Or ... just go ahead and eat a bigger meal after the workout ... focusing on real, whole foods. And then eat a moderate breakfast and a light lunch.

It may take some experimentation to figure out what works best for her.  Order of implementation would be something like:

1) After the workout, wait till she gets home, eat a dinner with lots of veggies and healthy protein sources---with these she can eat a large volume ad libitum without counteracting her workout efforts.  If 20 minutes after the meal (the time is important) she still craves something, then go ahead and have a small/moderate portion.  This is also a good time to make sure that all the basic nutrients are being met. If she's lacking in something particular, then her body may be telling her she's hungry because it's trying to find that nutrient. It may be sodium (or iodine) from salt or sea vegetables that she needs. A particular vitamin if she's not getting enough fruits or veggies.  Or iron if she's not getting enough meats/iron rich foods.  A nutrient rich, real food diet is key.  A multivitamin MAY help but not likely if needs are being met in the diet.  Omega 3's are also generally useful.

2) If that doesn't work, try to mitigate the hunger by adding a small, protein-containing snack before or after the workout.  I'm not adamant about one being superior over the other (or required at all for recreational exercisers).  Just what make sense to you based on time, convenience, tolerance to pre/post workout snacks, etc.

3) If those don't work, then go ahead and eat a bigger post-workout meal that contains starchy carbohydrates/tubers.  Preferably real foods at home.   But then make the meals after progressively smaller. So an evening workout would be followed by a large dinner.  A moderate breakfast.  A light lunch.

4) If she's still not getting results, then consider changing up the exercise program to something that doesn't make her so hungry.  Her body may just be adjusting to the shock.  And I imagine she's already paid the trainer.  So I'd recommend sticking with it for 6 weeks before making any changes.  If after that we're not happy.  Talk to the trainer about changing things up or get a new trainer.  There's lots of ways to work smart-hard and get results while avoiding some of those hunger causing cues.  Run for two hours or do a couple aerobics classes and you're going to be hungry to put some sugars in the tank.  Period.  If you're training for a specific endurance event, this may be inevitable.  Conversely, there's documented cases of people doing low intensity exercise for years with minimal carbohydrate needs: Ketogenic Diets and Physical Performance.  The ideal approach is likely something in the middle that is challenging and enjoyable.  Some very low intensity/long stuff.  Some very short, high intensity stuff.  Some resistance training.  Lots of rest and sleep. 

Take A Hike
 Almost anything will work for a little while so it's good that she's began her program.  Now she has some options for fine tuning.  If she keeps her head in the game and is smart about things, results will come.

Catching Up

Greetings.  It's been months since my last post and I apologize. If you saw my goals post for the year then you understand that I had several ambitious goals.  Between training, working, studying for two very big examinations, and attemtping to maintain relationships with my friends and family ... several things had to go.  Facebook, emails, blogging, television, etc. are pretty low on the priorites list. 

The good news is I've made progress on many of my goals.  I aced both exams and am now a Board Certified Speciliast in Sports Dietetics (CSSD) and a Certified Strength and Conditioning Specialist (CSCS) in addition to my existing credentials.  I couldn't even begin to count how many hours of studying went in to both of those.  Additionally, I've made progress on all my lifts and am within striking distance for testing at the end of year.  I hit my goal of 10 consecutive muscle ups and have worked out much of the details of our business plan for the Health and Performance business we'll be starting up in Oregon.  I'm headed home over Thanksgiving and will do final scouting for the location.  So if you live in the Portland-Metro area, get excited and keep an eye out for anouncements of our opening.

I missed the opportunity to go home for my family's big 4th of July campout--a family tradition where my brothers sisters, and cousins from our 5 uncles.  There's nieces, nephews, food, fireworks, outdoors, and lot's randomness that could only be understood by those initiated into our fun, weird family ... it's just cool.  This was important to me because I haven't been home for the campout [or Christmas or Thanksgiving] for 4 years due to being overseas, in training, etc.  But, mission demands did not allow this year either and that's a very small sacrifice compared what my brothers and sisters in arms have done to keep our country safe.  I WILL be home for Thanksgiving though and [with separating from active duty at the end of the year] will be home for good soon.  I am sure you don't care if i go home for the Holidays, but perhaps you can relate in that it's important to keep in mind what/who really matters as you endeaver to meet your goals. 

With several challenges behind me, I hope to get back in to writing.  I have several health, performance, and nutrition topics lined up.  Some may be familiar, others may not.  Optimistically, all will have a unique spin, simplified explanation, or offer further understanding.  Furthermore, I recently rescued a dog from a local shelter and may share some of the strategies and results of the species-appropriate primal diet I have been transitioning her to. 

Meet Keeva

Thanks for reading,

Wednesday, January 12, 2011

Links Beyond Well -- deadlifts, sleep, meal frequency, fasted training vs. stress

Today's links bring a good mix of tried and true wisdom combined with critically thinking, or questioning "conventional wisdom".  As with any diet, exercise, or lifestyle change you consider, please remember to take a moment to think about "why you are doing it" and consider implications from multiple angles.  Enjoy!

Fasted Training, Cortisol, and Stress -- Christian Wernstedt, Modern paleo
"I have learned about some qualifiers that one might want to take into account before rushing headlong into fasted training, particularly if one's mode of training entails frequent- and/or intense workouts added to a perhaps already somewhat stressful life situation."
"Having cortisol out of control can actually lead to the paradox of a lot of sugar floating around the blood stream, even if one eats as little as zero carbs."
Deadlifts and Viagra -- John Welbourne, Talk to Me Johnnie and CrossFit Football
"... if you want to make gains in the squat and other lifts, use the deadlift sparingly. You can create a monster pull with a steady diet of squats, reverse-hypers for strength and flexibility, abs for a strong trunk, a ton of grip work for strong hands and heavy weighted dips for strong shoulders and upper back."

Is Sake Paleo?..

Easy Ways to Be a Sleep Viking in 2011 -- Julien Smith, RobbWolf.com
".. it tends to be those who have the worst problems are who know the most about it. When it comes to sleep, that makes me guilty.  This is because I had epileptic seizures from 16 onward, and kept having them until I got my sleep, stress, and exercise in order. I’m now seizure-free for 10 years (knock on wood)– and always working to know more and improve how I sleep and eat ... With this in mind, let’s talk sleep and how to improve it in 2011."

Thursday, January 6, 2011

Selfish Goals Post 2011

Last year was a good year. This year will be better. Did you make any goals or resolutions? Are they specific? Attainable?
I've talked to a lot of friends who have set resolutions to "be stronger", to "eat better", or "be less stressed". These are good ideas, but what do they mean? Does eating better mean eating an extra vegetable each day? How strong do they want to be? What does being less stressed mean? Seriously.
There are a lot of good tools out there for setting specific, attainable goals. A classic is the SMART system. Whatever you use ... it's helpful to be specific about what you want, when you want it, and how you plan to get there.
This is a "selfish" post, because I'm not going to write any "how to's" or "about", just simply want to share some of the things that I'm working on in the coming year.  I sat down with some paper new years day and thought about what I wanted to accomplish in 2011.  A few were things I've already been working towards, however it still felt good to write them down.  Here's what I came up with:
Fitness Goals
  • Snatch Bodyweight (165) - Personal Best 155
  • Back Squat 2x Bodyweight (330) - Personal Best 275
  • Dead Lift 2.5x Bodyweight (412) - Personal Best 380
  • Clean and Jerk 225 - Personal Best 192
  • Freestanding Strict Handstand Pushup
  • 10 Consecutive Muscle Ups - Personal Best 7
  • Maintain a sub 9:30 1.5 mile run (for Air Force PT test) - Most recent 9:12
No bells and whistles, just wood, steel, and dust
Educational Goals
  • Test for Certified Strength and Conditioning Specialist (C.S.C.S.) February/April 2011
  • Test for Certified Sport Specialty Dietitian (C.S.S.D.) July 2011