We have long believed in the concept that the harder you work, the luckier you get. In a similar vein, the harder you run, the hungrier you get – with a twist. Running has an odd effect on appetite. The more you work, the less hungry you may feel in the moment. Once you stop, however, appetite can rebound hard, as explained in: “Why Am I So Hungry After a Run?” Exercise can temporarily affect hormones related to hunger and fullness like ghrelin, PYY, and GLP-1. Blood flow also shifts away from your gut toward working muscles. Once you finish, however, those effects begin to fade and appetite-regulating hormones return toward resting levels, which can leave you ravenous, even if you felt fine at the finish line. Longer or harder runs, under-fueling, dehydration, and poor sleep can compound the effect. To get ahead of it, the article recommends 30 to 60 grams of carbohydrates per hour on long runs, followed by carbs and protein soon afterward. Planning meals around your recovery window can help too, and this story from On, “What to eat after running: 18 best foods and drinks for better recovery,” suggests roughly three to four grams of carbohydrates for every gram of protein after tougher efforts. Carbs replenish glycogen and protein supports muscle repair. Fruits, vegetables, and healthy fats round out a balanced recovery meal. Easy options include Greek yogurt with fruit and granola, eggs with toast, oatmeal with nut butter, chocolate milk, or a smoothie. After a short easy run, your next normal meal may be enough. After a long or high-intensity session, aim to eat within 30 to 60 minutes, even if your appetite hasn’t caught up yet.

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