Why Lifting Makes You Hungry

Hi Prism Friends,

I had a client mention that since they have started weightlifting, their hunger has increased and they wanted to know the best way to satisfy those hunger pangs. This is not a weightloss or eat less newsletter. Quite the opposite.

A quick overview. Lifting weights on a regular basis increases your metabolism, and that increase can last up to 36 hours after a lifting session. Building muscle requires a lot of fuel, as your body is repairing the microtears in your muscle fibers that occurred from lifting. Do not fret, these microtears are good things! When you lift weights, your muscles are contracting and producing force, responding to the stress of weightlifting. After training, your muscles build new and additional proteins to repair the microtears and to increase their response to the stress of lifting weights for next time, which is how you get stronger.

The best way to support your muscles and satiate your hunger? Eat! A general rule of thumb, make sure to get about 20 grams of protein and 30 grams of quick-digesting carbohydrates before and after each workout. Timing before the workout is up to you, as you know best how your stomach responds to working out with food in it, though you should try to have something in your stomach 60-90 minutes before you workout. After the workout, try to eat within an hour of being finished. If you are a morning workout person and need something light, drink a protein shake.

Some pre and post workout food ideas:

• 1 cup plain, Greek yogurt or cottage cheese with a piece of fruit and a serving of whole grain crackers.

• 4 to 5 ounces of protein of choice with 1/2 cup of cooked rice.

• Protein smoothie made with one serving of protein powder, 1 cup milk of choice, a serving of fruit, and ¼ cup of oats.

We want to fuel our bodies to lift and get strong. Not eating will actually cause a breakdown in muscle, so eat to support your body and get those muscle gains!

Up and comings:

• The Prism Holiday Party is on Saturday, December 21st from 7pm-10pm with our friends at Ora et Labora. All are welcome and food will be provided.

• For the holiday, there will be no classes on the 24th, 25th and 26th. There will be open gym and workouts posted.

• If you want some amazing vegan recipes to fuel those hunger pangs, check out my amazing friend Hawnuh Lee and their venture Closed Loop Cooking. They are a vegan chef that teaches you how to create less waste when cooking.

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