If you run you know the insatiable hunger that comes with it, especially after a long run.
After a run you feel like you could (and sometimes even do) eat this plus dessert!!!
You are hungry, so you eat, then you are still hungry so you eat some more….and the cycle continues. It’s frustrating, annoying and not at all aiding in your weight loss goals (for many the reason you started running in the first place).
I know this hunger all too well as I dealt with it most of my life. No matter what I ate I was always hungry. I was the girl who always eats her entire plate and then about 15 minutes later is hungry again.
It was fun for a while, we’d get a good laugh that Nikki was hungry again, but then it just became too much. I wasn’t feeling good, my digestion was a mess and I knew this was something that I didn’t have to live with. So I sought some help and thanks to a friend and hormonal nutrition specialist she got me on the right track.
I was able to run and not feel hungry every 15 minutes.
She also taught me what foods to eat to help balance that hunger and my major blood sugar drops that would lead to the almighty “hangry”. Another not fun part of my life that I dealt with almost daily.
It’s been about a year and I still deal with hunger and “hangry”, but now I know how to fix it when it happens and what to give my body to get back on track.
I’m the ultimate optimist, and since so many diets and articles out there will tell you what not to eat, I want to share with you the right foods to eat.
As runners we burn a decent amount of calories, especially on those really long runs if we’re training for a half or full marathon. In order to control your hunger after running you want food that lets you feel full and keeps you from eating empty calories.
Hunger controlling foods do the following:
Controls hunger because the food is digested slowly.
Increases energy because when food is digested slowly it provides a steady stream of energy rather than a quick spike in energy like a coffee with an espresso shot.
Reduces cravings because your blood sugar is not spiking thanks to the slow digestion.
The perfect foods for women runners are high in protein, high in fiber and high in water. When you eat them you will become full sooner and not experience blood sugar crashes which ultimately cause the sugar and carb cravings. You will naturally eat fewer calories because you will feel full.
Now that we know what they do, what are they and how can we get more of them??
Top 10 foods for women runners:
Salmon – high in protein, good essential fats and low mercury content compared to most other fish.
Berries – all of them blueberries, blackberries, raspberries. A great source of antioxidants.
Cruciferous vegetables such as cauliflower, cabbage, broccoli and kale.
Eggs – Did you know yolks are one of the most nutritious foods on the planet? You don’t need to take out of the yolk unless you have a ton of fat to lose, so don’t be afraid of that yolk, go ahead and enjoy it!!
Green veggies such as lettuce, spinach, chard, and kale. These pretty much have a negative calorie intake so eat away!
Watery veggies like celery and cucumbers. They are full of water and you can eat a ton of these without adding on the calories.
Apples are great as an after lunch or dinner snack to ward off the sweet tooth.
Boneless skinless chicken breast – low in fat and high in protein. Don’t feel you need to eat this plain. Use spices, add to a stir fry, place on top of your salad, so many different ways to make chicken.
Avocados are rich in omega-3 fatty acids that help to control hunger and balance blood sugar.
Coconut oil is rich in saturated fat and great for cooking instead of other oils.
Here are some great options to swap out what you are eating for some fat loss foods:
Stay away from that bowl of cereal and opt to eat eggs, a protein shake/smoothie, or leftover protein and veggies from dinner. If you run in the morning like me than having a protein snack is your best bet in the morning. Have some eggs and veggies at home, than bring a protein shake to take to work. The more protein you consume in the morning after running the better you will be able to ward off a crash.
Drop the sandwich and try soup and salad instead, but make sure you’ve got lots of veggies and protein.
Stay away from the candy jar and crackers, but choose fruits, veggies, protein shakes or high protein dairy (Greek yogurt or string cheese) instead.
Go ahead, eat these foods all day long….I actually bet you won’t be able to because you’ll be too full!
Want to learn more about fueling your body as a woman runner?
Join my FREE 5 Day Eat to Run Challenge where I’ll be teaching all the right foods to fuel with before, during and after running and how those foods can help you perform at your best, especially as a woman!
We begin on August 7, 2017.