What Your Cravings Say About Your Workouts (And How to Respond)
Sometimes, all we crave after a workout is a cheeseburger and a large glass of strawberry milkshake.
But what about all those calories?
If you, too, feel extremely hungry after a workout and crave a high-sugar diet, you're not alone.
At the National Wellness and Fitness Association (NWFA), we teach that cardio sessions and gym reps must be in balance with what your body needs and its signals. If you are feeling hungry, it means that your body needs nutrition. If you are craving something, it means that there is a deficiency in your body.
Let's break down the reason behind your post-workout cravings, what they say about your workouts, hunger hormones, and how to respond in a way that supports your overall health goals.
Hunger Hormones After Workout
One of the most common questions that fitness trainers have to answer is, "Why am I so hungry (or craving something) after working out?"
The best way to answer that question is to say that hunger isn't just about an empty stomach. Hunger is heavily influenced by hormones, and the one to blame the most here is ghrelin. Ghrelin spikes when blood sugar drops or your stomach is empty.
Burning calories doesn't trigger hunger; instead, your body takes instructions from hormone signals and redistributes blood flow during exercise.
Sometimes, you may not feel hungry just after wrapping up your workout.
This is because your body is still focused on providing blood to your muscles. After some time passes, the hunger hormones kick in. It can take up to 45 minutes for you to start feeling hungry. And this is how you can manage your post-workout hunger and cravings;
1# With Your Pre-Workout Meal
If you're always hungry or craving junk after your workout, your pre-workout meal, or its lack, might be the reason.
Eat a snack rich in protein and carbohydrates a few hours before exercising. This pre-workout meal will not only fuel your performance but also prevent extreme post-workout cravings and hunger.
Skipping meals or working out more than 4 hours after eating can also cause blood sugar to decrease, leading to dizziness, nausea, or intense cravings.
2# By The Type of Exercise
Aerobic exercises like cardio, running, and cycling suppress ghrelin, thus reducing hunger afterward.
Resistance training workouts actually increase appetite as your body breaks down muscle and signals for more nutrients to rebuild.
3# By Hydrating Your Body
What you think is hunger and cravings might actually be thirst.
The brain's hunger and thirst signals come from the same place – the hypothalamus. This is why we often crave food when all our body needs is water.
To avoid dehydration symptoms like fatigue or muscle cramps, follow these hydration guidelines from the American Council on Exercise:
- 17–20 oz of water 2–3 hours before exercise
- 8 oz 20–30 minutes before or during warm-up
- 7–10 oz every 10–20 minutes during your workout
- 8 oz within 30 minutes post-exercise.
Final Takeaway
Understanding how pre-workout meals, exercise types, hydration, and hormones influence hunger can actually help you manage your cravings.
NWFA is always here to help you stay informed and on track with your wellness goals.