Do You Really Need That Post Workout Snack?

Is pre and post workout snacking for you?

When you're burning more calories through increased exercise, the expectation is often steady weight loss. However, there's a common pitfall in thinking that arises when people intensify their workouts—it’s the snack or food reward for completing training sessions.

The Misconception of Caloric Expenditure

Even if it's not post-workout pancake indulgence, the awareness of having exercised can influence food choices. A study conducted at a health retreat demonstrated that participants on a walk were divided into groups—one expecting a scenic stroll and the other anticipating an exercise walk. Interestingly, the "exercise" group consumed more food and overestimated calorie burn compared to the "scenic walk" group, even though the walks were similar.

This link between increased exercise and heightened "rewards" is reinforced by a study on postmenopausal women. While the high exercise group didn't achieve the most weight loss, the compensatory food intake was greater, emphasizing the tendency for reward-based eating.

The Pre and Post-Workout Pit Fall

Another aspect of this reward eating behavior involves the belief in needing pre- and post-workout fuel. While essential for extended long bouts of exercise sessions, a 30-60 minute metabolic workout would not need a pre-workout or post workout snack.

To stay in check:

• If your morning workout is an hour or less, exercising on an empty stomach followed by a meal is acceptable—consider it your breakfast.

• For evening workouts, a 100-calorie snack an hour before or 200 calories two hours prior (allowing 60 minutes for digestion) suffices—treat it as your mid-afternoon snack.

• Adopting four "feedings" per day—three meals and one snack or two meals and two snacks—can help avoid overconsumption, especially if the snack is planned around your workout. (If you deal with gut issues try spreading out feeding times 4-5 hours)

Rethinking Food as a Reward

If shedding pounds is your goal, addressing the association of exercise with rewards becomes crucial. Shifting the perspective to view fitness and leanness as the prize can sometimes eliminate the post-workout treat temptation. Planning meals and snacks on intense workout days prevents impulsive decisions.

While there's nothing inherently wrong with enjoying a treat or snack, it's essential not to perceive it as a reward for working out. After all, love handles aren't a reward.

HAVE YOU FALLEN INTO THE POST-WORKOUT TREAT HABIT? DO YOU QUESTION THE NEED FOR THAT TREAT OR SNACK? SHARE YOUR THOUGHTS IN THE COMMENTS!