Despite our best efforts for healthy eating, we’ve all given into those intense cravings for certain high-fat, high-calorie foods. Post-run cravings can be particularly difficult to resist when hunger hits after a run and you suddenly feel like you can eat everything in sight.
Here are some simple tips to keep your post-run cravings from turning into out-of-control binges.
1. Distract yourself.
When you’re not hungry and you feel like eating one of your favorite foods, you know it’s a craving, not hunger. Cravings typically last ten minutes so, if you can distract yourself for that time, you can move past it. When you feel a craving come on, try exercising, making a phone call, listening to music, or doing something else that you really enjoy.
2. Eat some carbs and protein after long runs.
You should aim to eat something within 30 minutes after your long run, to make sure you’re replenishing your glycogen (stored glucose) supply. Protein helps with muscle recovery and will also help you feel full and satisfied so you’re less likely to have a sudden wave of hunger soon after you run.
Aim for foods that have a 3:1 ratio of carbs to protein. Some good choices: a turkey sandwich, a protein bar, a yogurt and fruit smoothie, or some peanut butter on crackers.
3. Keep healthy snacks on hand.
If you keep healthy snacks in your desk drawers, kitchen pantry, and refrigerator, you’re less likely to give into a craving for a high-calorie, high-fat food. For example, try to have a mug of hot chocolate or a glass of chocolate skim milk instead of that Hershey’s bar.
4. Use portion control.
If you have a really strong craving, it’s OK to indulge it – a little. After all, if you deprive yourself of all your favorite foods, it may lead you to overeat.
Prevent yourself from going overboard by placing only a certain amount of food in front of you. Try putting potato chips in a small bowl rather than eating them right out of the bag, for example.
Look closely at the portion sizes on nutrition labels so you know exactly how much makes one portion. Or buy foods that are already pre-packaged in small, individual containers, if you don’t trust yourself to stop once a package is opened. Get more tips for portion control.
5. Brush your teeth.
When your mouth is minty-fresh, it’s likely that you’ll want to keep it clean and avoid giving into your craving. You can even floss and gargle with mouthwash to make your mouth feel even cleaner. This tip is especially helpful for those who are trying to avoid late night snacking.
6. Record all your food and drink intake.
Keeping track of your cravings in a journal can help you figure out if your emotional state is what’s causing you to give into post-run cravings and overeat. Once you figure out what’s causing your urges, you can be more prepared with healthier ways to relieve stress or deal with difficult emotions.
Running is always a good stress reliever, but you can also consider listening to calming music, meditating, or watching a funny television show.
Once you start tracking the exact number of calories you’re taking in, you’ll begin to think more carefully before going aboard on high-calorie foods. Many runners overestimate the number of calories they burn while running or doing other exercises, and then they then underestimate the number of calories in their post-run foods.
Knowing the exact amounts for how much you’re burning and consuming will help you avoid going way over your recommended calorie amounts.
Using a food and exercise track app such MyFitnessPal can help you determine the exact amounts.
7. Don’t eat when you’re not paying attention.
Try not to eat while you’re driving, reading, watching TV, working on the computer, or doing some other distracting activity. You won’t pay attention to how much you’re eating and you won’t fully enjoy your food, so it won’t satisfy you. This type of mindless eating can add lots of empty calories to your diet.
8. Eat small, frequent meals.
Eating a small meal or a large snack every few hours will keep you from getting too hungry and overeating the wrong foods. Be prepared with healthy snacks that are easy to grab, so you won’t be tempted to grab something from the vending machine or while in line at the drugstore.
Also see:
5 Running Mistakes That Could Lead to Weight Gain
