Carb Craving Attack after exercise

  • posted by Mars
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    Hi Guys,
    Does anyone else get super HUNGRY after a stint of intense exercise? And if you do, please tell me how you avoid the carbs? I get SO HUNGRY & feel driven to the bread and peanut butter…. aaaargh!
    I’ve tried a glass of skimmed milk or avocado and bacon or a few almonds after a speed session run, but they just don’t hit the spot & I end up feeling grumpy until I eat some carbs- usually the bread and peanut butter option.
    Any wise advice from experience will be very welcome!
    Mars

  • posted by Esnecca
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    I think everyone gets hungry after heavy exercise. That’s one of the reasons Dr. Mosley and Dr. Taylor don’t really recommend it, especially in the early days.

    Skim milk is high in sugar (11 grams in just 8 oz) and without the filling fat of whole milk, the sugar hits the blood stream harder and faster which only makes you hungrier. You’d be better off chugging a couple of glasses of water. It would fill you up far more effectively without any effect on your blood sugars.

    I recommend a combination fiber and fat. My favorite post-workout meal is tuna and black soybean salad. Mix a can of albacore tuna in water (drained), a can of black soybeans (drained and rinsed) and a chopped green onion. Make a dressing from 2 tablespoons of mayonnaise, 2 T of Dijon mustard, 1 T of white wine vinegar, 1 T of olive oil, a clove of minced garlic and any herbs you might have. (Tarragon or parsley, dry or fresh, work great.) Add salt and pepper to taste. Dress the tuna and bean mixture. Serve half of it on a bed of spinach or other salad greens. Save the rest for the next day.

    Black soybeans are not black beans, just to be clear. They look like them, but unlike regular beans, black soybeans have negligible carbs because they are so full of fiber. ( http://www.edenfoods.com/store/black-soybeans-organic-bpa-free-lined-can.html ) That and the fat from the mayo and olive oil will fill you up.

    If you don’t have the time to make something like this every other day, just make a double batch on the weekends. It’ll keep in the fridge for a week easily.

  • posted by sunshine-girl
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    My go to when I got a hypo after exercise is a couple of prunes and Greek yoghurt, before BSD it used to be bread with anything but that just meant I had wasted my time exercising. The other thing I make sure now is that I dont exercise several hours after eating but just wait half an hour to an hour so I am not doing it on an empty stomach.

  • posted by Mars
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    Thank you for the suggestions! Great ideas. Does anyone have any post exercise quick fix meals/ snacks? I read on Runners World that a chocolate milk drink is a good recovery drink, but that’s obviously not wise for someone going low carb!

  • posted by JulesMaigret
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    I use a pot of home-made crab mayonnaise (I actually use Skyr and yogurt mixed with added lemon). Or after a few weeks in RSA , a pot of full-fat yogurt with a strip or two of biltong. I tend to go for fat and protein.

    I also understand from marathon runners that a pint of Guinness is good for recovery, but I’d probably see that as off-limits too often.

  • posted by Esnecca
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    Chocolate milk?! I don’t get that at all. Might as well inject glucose into your veins for a post exercise snack. You could try a no-carb protein shake, I suppose. Isopure makes a tasty one, but it does have artificial sweeteners in it, so it’s not the best thing in the world. It is easy, though.

  • posted by Mixnmatch
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    I tend to make my own protein shakes, sometimes with whey powder but often just with greek yoghurt, Skyr, Quark, whatever I have in the fridge. Add some chia seeds/milled linseed to thicken it up as well, and add cocoa powder, raw if you can get it as I think it tastes less bitter. I don’t usually bother adding anything for sweetness, but you could if your taste buds are less adapted to the dark chocolate taste. Almond milk works well if you want to make it a bit creamier, otherwise just mix with tap water and blitz in food processor/smoothie maker.

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