Why Am I Not Hungry After Working Out?

You’d think that after a strenuous workout you’d be ravenous. But sometimes the opposite happens: You finish your last rep, and all you want to do is curl up in a ball and take a nap, not eat. Or you could have just finished a run, but instead of feeling like you could eat a horse, all you want to do is to drink some water and call it quits.

There are a few possible explanations for why you’re not hungry after working out. And there’s no need to worry if it happens to you occasionally; just make sure you’re eating enough throughout the day.

Let’s dive into how exercise affects your appetite, and what you can do about it.

1. Your Digestion Has Slowed Down

Digestion requires blood flow. While you’re working out, blood flow is directed to your muscles, not your digestive system. It makes sense that your digestion would slow down during and after exercise (12).

This slowdown can lead to cramps, nausea, and diarrhea (especially if you’re doing a lot of endurance training or working out in the heat). Feeling full or bloated is another common side effect.

2. You’ve Triggered Your Vagus Nerve

The vagus nerve is responsible for sending signals from your brain to your stomach, telling it when to start digesting food. But this nerve can also be triggered by things like stress, anxiety, and even strenuous exercise (20).

When the vagus nerve is triggered, it can slow down your digestion, which can lead to the feeling of being full or bloated. It can also cause nausea and vomiting (19).

3. You’ve Burned Off All Your Glycogen

Glycogen is a type of sugar that’s stored in your muscles and liver. When you exercise, your body breaks down glycogen for energy (18).

If you’ve been working out a lot or if you’re doing high-intensity training, you may have burned off all your glycogen stores. This can lead to fatigue, low blood sugar, and the feeling of being full or bloated.

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4. You’re Dehydrated

Dehydration can cause all sorts of problems, including cramps, headaches, and fatigue. It can also make you feel full or bloated (14).

When you’re dehydrated, your body holds onto the water it does have, which can lead to bloating and the feeling of being full.

5. Your Hunger Hormones Are Suppressed

Ghrelin is a hormone that signals to your brain that you’re hungry. It also stimulates appetite, increases food intake, and promotes fat storage (10). Research has shown that long bouts of exercise can either increase or suppress ghrelin levels (11).

Peptide YY (PYY) is another hormone that’s involved in hunger and fullness. PYY is released after eating, and it signals to your brain that you’re full. Exercise can increase PYY levels, leading to the feeling of being full (8).

If you’re not hungry after working out, it could be because your ghrelin levels are suppressed or your PYY levels are increased. This is usually only a temporary effect, and your hunger will return soon enough.

6. You’re Stressed Out

Exercise “stresses” our body in a good way. 

Physiologically speaking, several changes happen in our body when you’re under stress, including increased heart rate and blood pressure, increased respiration, and higher body temperatures – all which can all interfere with your appetite (16).

What Should You Do If You’re Not Hungry After Working Out?

If you’re not hungry after working out, there’s no need to worry. Just make sure you’re eating enough throughout the day.

You may also want to try drinking a glass of water or eating a small snack before your workout. This can help prevent dehydration and the feeling of being full or bloated.

And if you’re not hungry, there’s no need to force yourself to eat. Just listen to your body and eat when you’re hungry.

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Importance Of Post-Workout Nutrition

Proper nutrition is essential to achieving results from your workout routine. Eating the right foods after a workout can help:

Replenish Your Energy

While you work out, your body uses up stored energy in the form of glycogen. Once your glycogen is depleted, your body has to find another source of energy. 

Eating carbohydrates after a workout can help replenish your glycogen stores and give you the energy you need to keep working out (15).

Build Muscle

For your muscles to grow, they need a source of protein (5). Eating protein after a workout gives your muscles the nutrients they need to repair and build themselves up.

Prevent Soreness

Working out can cause microscopic tears in your muscle fibers. These tears are necessary for building muscle, but they can also lead to soreness (6). 

Drinking a shake with protein and carbohydrates can help you replenish your fluids and give your muscles the nutrients they need for recovery.

Rehydrate

Your body loses a lot of water when you sweat, and it’s important to replace that lost fluid. Drinking water or a sports drink after a workout can help you stay hydrated and prevent cramping (13).

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What Should You Eat When You’re Not Hungry After A Workout?

Here are a few ways to manage low appetite caused by heavy exercise:

High-Calorie Drinks

When your stomach isn’t feeling great, drinking calories can be easier than eating them. Some post-workout drinks are:

• Sports drinks – these usually have a mix of electrolytes, carbohydrates, and sometimes protein to help you rehydrate and replenish your energy stores.
• Smoothies – make a smoothie with milk, yogurt, fruit, and nuts or seeds for a drink that’s high in calories and nutrients.
• Shakes – many commercially available shakes are high in proteins, or you can make your own with milk, protein powder, and healthy fats like nut butter or avocado.
• Fruit juice – 100% fruit juice is a good source of vitamins, minerals, and antioxidants. Just be sure to limit your intake to no more than one cup per day, because it is quite high in sugar.
• Whole milk – whole milk is a good source of calories, protein, and fat. It can also help you rehydrate after a workout.
• Soup – a bowl of hearty soup can be a satisfying and nourishing meal. Just make sure it’s not too high in sodium.

Bland Foods

When you’re feeling nauseated, it’s often best to eat bland foods that are easy on your stomach. Some options include:

• Saltine crackers
• Ginger ale
• Plain rice
• Bananas
• Applesauce
• Toast
• Oatmeal
• Plain chicken
• Turkey
• Yogurt
• Herbal tea

What Should You Avoid Eating When You’re Not Hungry After A Workout?

There are a few things you should avoid eating when you’re not hungry after a workout:

• High-fiber foods – high-fiber foods can be hard to digest and may make your stomach feel worse (4).
• Greasy or fried foods – these can be hard to digest and may make you feel nauseated.
• Spicy foods – spicy foods can irritate your stomach and make you feel worse (2).
• Caffeine – caffeine can dehydrate you and make you feel more tired (1).
• Alcohol – alcohol can dehydrate you and interfere with your recovery (7).

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How To Increase Your Appetite After A Workout

If you’re struggling to increase your appetite after a workout, here are a few tips that may help:

Keep A Food And Exercise Diary

Keeping track of what you eat and when you exercise can help you identify patterns that may be affecting your appetite. For example, you may find that you’re more likely to be hungry after a workout if you eat a light breakfast or lunch, or if you exercise at a certain time of day.

Consume More Calories Throughout The Day

If you’re not eating enough calories during the day, you may find it harder to get hungry after a workout. Try increasing your calorie intake by eating more meals or snacks throughout the day. Also, if you’re eating enough calories and nutrients throughout the day as a whole, it’s not the end of the world if you can’t eat something immediately after your workout.

Use Supplements

If you’re still struggling to increase your appetite, you may want to try using supplements. Creatine and whey protein are two options that can help you increase your calorie intake and promote muscle growth (3) (9).

Speak To A Doctor Or Dietitian

If you’re struggling to increase your appetite, it may be time to speak to a doctor or dietitian. They can help you identify any underlying medical conditions that may be causing your low appetite and develop a plan to help you increase your calorie intake.

The Bottom Line

Post-workout nutrition is an important part of any exercise routine. Eating the right foods after a workout can help you replenish your energy, build muscle, and prevent soreness.