What to do when you need more calories for your workout

If you are not an elite athlete, you don’t need to be overly concerned about the fuel you use for your workouts. Even simple exercise can burn more calories than if your body was at rest. This means you may need to consume more to fuel your activities and your recovery.

In a culture where ‘eat less and exercise more’ is the mantra, many people are afraid to eat enough food [to support their workouts],” says Zoe Schroder, RDN, a nutritionist and certified strength and condition specialist from Tucson, Arizona. Underfueling can ultimately undermine your goals and slow down your recovery.

Find out why getting enough calories and when to add more to your workout routine is essential.

Why does your body burn more calories during exercise than at rest?

Todd Buckingham, Ph.D., is an exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids. Carbohydrates are broken down into glucose, glycogen, and fatty acids. The glucose, glycogen, and fatty acids are then broken down further to adenosinetriphosphate (ATP), the energy-producing molecule.

This process is known as metabolic and occurs in your body constantly, even if you are at rest, like when sleeping or sitting at your desk. Dr. Buckingham explains that during exercise, the rate of ATP is increased to support your muscles, which are working harder than usual, as well as regulate your body temperature and maintain your increased heartbeat and breathing. The more ATP that you produce, you will burn more calories.

How many calories do you burn during exercise?

The Centers for Disease Control and Prevention estimates that a 154-pound individual will burn approximately 300 calories an hour when engaging in moderate-intensity exercises such as walking or casual cycling. After an hour of intense exercise such as running, swimming, and circuit training, the same person will burn between 440 to 590 calories. You can estimate how many calories you will burn by using a Physical Activity Calorie Counter. This calculator considers your weight, type of activity, and duration.

How many calories do you need to support your workout?

You need to consume roughly the same amount of calories each day that you expend to maintain your weight. This happens automatically for most people, even not elite athletes. Schroeder says that your hunger hormone, called ghrelin, increases in response to more exercise. This is the body’s signal to you to eat.

Suppose you exercise vigorously (running, circuit training, HIIT), which burns upwards of 500 calories per hour. In that case, your ghrelin levels can be suppressed. Found that ghrelin can be stopped after a workout if you exercise vigorously (running, circuit-training, HIIT), which burns 500 calories or more per hour. Schroeder warns that relying on hunger signals alone could lead to undernutrition.

Signs that you need more calories to support your workout

You can check for signs you need to eat more calories by looking out for the following:

Lasting Soreness

Schroeder says that you may lack nutrition if you are sore for days after working out. If you are experiencing soreness for several days, it may be time to increase your caloric intake.

Fatigue and poor performance

Buckingham suggests that you may need to eat more if constantly tired.

Sickness or Injury

Buckingham warns, too, that not eating enough to fuel your workouts could lead to injury and illness. Both muscle repair and immunity function depend on the energy and nutrients found in food.

Dizziness

Your blood sugar will drop when you do not have enough energy stored. Mayo Clinic describes low blood sugar as hyperglycemia. This is another sign that your body requires more calories than it’s getting.

Loss or irregular period

A literature review published in February 2019 on amenorrhea can lead to lost or irregular periods and irreversible bone. A review of the literature published in February 2019 in Reproductive Medicine explained that hypothalamic amenorrhea might lead to inconsistent or lost periods, irreversible bone loss, and increased cardiovascular risk. This is a more severe symptom than others, so it’s essential to consult your doctor.

How to Increase Your Calorie Consumption

It is easy to increase your daily calorie intake. Schroeder suggests adding a balanced snack between meals containing protein, carbohydrates, and fat. Schroeder says that carbohydrates are the primary fuel for your body during exercise. It is essential to replenish these carbs afterward. Schroeder says that protein is necessary for maintaining and building healthy muscles. Fat is also critical for hormone function and vitamin absorption. Your portion size will depend on how many calories you burn during an exercise and your goals. You can achieve 300 calories by eating a medium banana with two tablespoons of peanut butter.