High intensity and hunger

[coach Hale]

High intensity training increase hunger?

What is the effects exercise has on hunger? Vigorous activity often causes decreases in hunger. Although the effects vigorous workouts have on hunger are variable among individuals.

Research Says

A study conducted by Erdmann et. al. (2007) investigated the effect of exercise intensity and duration on ghrelin (ghrelin is produced primarily in the stomach- it has been shown to increase appetite and food intake) release and subsequent ad libitum food intake. Bicycle exercise on an ergometer for 30 min at 50 W which was below the aerobic-anaerobic threshold led to an increase of ghrelin which remained unchanged during the higher intensity at 100 W. In a second group 7 subjects cycled at 50 W for 30, 60 and 120 min. Ghrelin concentrations rose significantly above baseline for the respective periods of exercise. The researchers concluded that low rather than high-intensity exercise stimulates ghrelin levels independent of exercise duration. In my personal experience I have noticed a decrease in hunger following high intensity activity. Many of my clients have also reported decreases in hunger following vigorous exercise. On the other hand I have heard reports of peopling becoming significantly hungrier after high intensity workouts when comparing to lower intensities training. It is also important to consider factors other than just exercise that influence food consumption. The following is an excerpt from Freedman MR, King J, Kennedy E (2001) Popular diets: A scientific review. Obesity Research 9(S1): 1?40.): ?Many factors influence hunger, appetite, and subsequent food intake. Macronutrient content of the diet is one, and it may not be most important. Neurochemical factors (e.g. serotonin, endorphins, dopamine, and hypothalamic neuropeptide transmitters), gastric signals (e.g. peptides and stomach distention), hedonistic qualities of food (e.g. taste, texture, smell), genetic, environmental (e.g. food availability, cost, and cultural norms), and emotional factors (e.g. eating when bored, depressed, stressed, or happy) must be considered. These parameters influence appetite primarily on a meal-to-meal basis. However, long-term body weight regulation seems to be controlled by hormonal signals from the endocrine pancreas and adipose tissue, (i.e. insulin and leptin).?

Let?s assume vigorous activity causes a huge increase in hunger. So you eat some food. That is not a bad thing. In fact, many athletes strategically plan big meals around training time to take advantage of nutrient timing.

thanks,
Coach Hale