What we’ll cover:

• Understanding how exercise affects hunger
• Recognising why some people feel hungrier after exercise
• Strategies to manage hunger for the best results

Hunger is a natural response that signals when our body needs energy. However, exercise can influence hunger in different ways—some people feel less hungry after working out, while others experience an increased appetite. In this article, we will explore how exercise affects hunger levels, the reasons behind these changes, and how to manage them effectively.

Understanding Hunger and Exercise

Hunger is regulated by hormones such as ghrelin, which increases appetite, and leptin, which signals fullness. Exercise influences these hormones, which is why some people feel less hungry, while others experience increased appetite after physical activity.

Different types of exercise affect hunger in distinct ways:

• Cardiovascular exercise (e.g., running, dancing, swimming) can temporarily suppress appetite by redirecting blood flow away from digestion and lowering ghrelin levels.
• Strength training (e.g., bodyweight or resistance exercises) often increases hunger, as the body needs more nutrients for muscle repair and growth.
• All forms of exercise increase energy demands, leading to a natural rise in hunger afterwards to replenish stores and support recovery.

Why does exercise sometimes suppress hunger?

Not everyone feels hungry immediately after working out. This is due to temporary physiological changes, such as:

• Blood is directed to muscles instead of the digestive system during more vigorous exercise that increases our heart rate.
• A temporary drop in ghrelin, which suppresses appetite.
• An increase in body temperature makes eating less appealing during exercise.

However, while exercise may initially suppress hunger, appetite often returns later as the body recovers and energy stores need replenishing.

Why Do Some People Feel More Hungry After Exercise?

After a heavy workout or long period of cardiovascular activity, it can feel like our hunger levels are hard to control. It can also feel as though there is room to indulge and eat much bigger portions. Whilst some additional nutrition may be warranted, it’s important to choose the right foods after exercise to help satisfy those increased hunger levels. Failing to do so can sometimes lead to consuming more calories than we burned, which may impact health and fitness goals. Choosing nutritious foods that provide protein, healthy fats, fibre and complex carbohydrates can help support recovery and replenish energy without consuming excess calories.

How GLP-1 Medication May Impact Hunger After Exercise

GLP-1 hormones naturally suppress appetite, and this effect is enhanced by the medication. After exercise, individuals taking GLP-1 may experience less hunger than they would normally. This could be due to the combined effect of exercise on appetite-regulating hormones and the appetite-suppressing properties of their medication.

However, it's important to note that everyone's response can vary, and some may need to pay extra attention to ensuring they consume enough nutrients after exercising to support recovery and muscle repair.

Strategies to Manage Hunger After Exercise

• Eat before exercise – A small snack with carbohydrates and protein, such as a banana with yoghurt, can help provide energy and prevent extreme hunger afterward.
• Stay hydrated – Thirst is often mistaken for hunger. Drinking enough water before, during, and after exercise can help control appetite and maintain energy levels.
• Plan post-workout meals – Eating a balanced meal or snack after exercise, including a good serving of protein, healthy fats, vegetables and complex carbohydrates), can help satisfy hunger levels and refuel the body without overeating.
• Listen to your body – It’s important to recognise whether you are truly hungry or just eating out of habit. Paying attention to hunger signals and making mindful food choices will help maintain energy levels while supporting fitness goals.
• Respond to changes - If your exercise levels increase, then it’s likely you will need to increase your dietary intake to support the increased energy demands and recover. Failing to eat enough to support your exercise demands will quickly catch up with you, often leading to fatigue, injuries and cravings for high-calorie foods.

Summary

Hunger and exercise are closely linked, but their effects vary from person to person. While some individuals experience a temporary reduction in appetite, others feel an increased need to eat. Understanding how your body responds to exercise and making smart food choices can help balance hunger and energy levels. By managing hunger wisely, you can fuel your body effectively and continue progressing in your health and fitness journey.