How should I eat after riding? Three things you need to know about “hunger”

Riding should not be an excuse to “eat more”. After riding, I have been hungry. I wanted to lose weight but couldn’t help but eat more. What should I do? The following content will give you the answer, let’s take a look with the editor

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According to the American Athletic Association, cycling can burn a lot of calories—a 140-pound person burns 500 calories per hour—and calories are fuel for the body. In the training strategy of cyclists, replacing these calories is as important as recording mileage. If you don’t eat enough food, you may be familiar with hunger after exercise. If you are often hungry, you need to check your diet and exercise habits.

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Is it normal to be hungry after riding?

High-intensity exercise such as riding consumes the normal calorie storage in the body, and extra calories are needed to rebuild muscles, maintain strong bones and prevent fatigue. But deciding what is needed is not as simple as adding 300 calories to the daily allowance of 2,400 or 3,000 calories to make up for the missing calories.

Generally speaking, people, especially athletes, should eat to meet their needs. If your belly is “growing”, then you need to add food.

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Hunger is normal, but hunger doesn’t always mean you need food. Brock (a registered dietitian in the United States) said: “If you have eaten in the past hour or so, it is best to drink some water before eating again.” Thirst and hunger are controlled by the same part of the brain. It is easy to mistake dehydration for an empty stomach.

Maybe someone is not sure if their desire for hunger is normal. Generally speaking, every two to four hours is a common hunger rhythm, and you can measure your appetite according to this time frame. More importantly, pay close attention to your body and learn your own personal eating pattern.

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Why are you still hungry after eating?

What is more disappointing nutrition than being hungry after eating a healthy meal for more than an hour? Maybe you just don’t eat enough calories and your body needs more nutrients.

If you know that you have eaten enough calories, you may not have the right calories. A delicious meal should be full of energy proteins (e.g. chicken breast, herbivorous beef), high-quality carbohydrates (e.g. quinoa, whole wheat bread, oats, sweet potatoes, and bananas), and healthy fats (e.g. avocados, nuts and seeds, olive oil) And salmon), a lot of fruits and vegetables will provide vitamins and minerals.

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How can I not always feel hungry?

To relieve hunger is not to eat more, but to eat smarter. Making sure to include protein and fat in your meals can help you get a sense of fullness in your meals and make you feel satisfied for longer.

Don’t eat snacks blindly. Evaluate what you are missing, and then ask yourself what else you can add. Do you tend to consume protein and fat, but not carbohydrates? Or vice versa? Is there enough fiber? If not, fill the gaps from there.

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If you feel hungry during exercise, you need to make sure you replenish energy during exercise. According to general experience, you should supplement energy for cycling that lasts more than an hour, and you should consume 60 grams of carbohydrates per hour. When your body needs energy, provide energy so that you don’t replenish excess energy afterwards.

What we need to know about healthy living is that hunger is not only related to “what you eat”, proper hydration, good sleep and stress management are also essential. So you must eat a healthy diet, don’t stay up late, and ride properly to reduce stress ~ you will have a very strong body!


Post time: Jan-04-2021