Not Hungry After a Long Run? Here's Why.

Running is a great form of cardio to improve your fitness and endurance.  Just 15-20 minutes a few times every week can do the trick to boost your cardiovascular function and build skeletal muscle mass.

You might think that after running, you should be hungry. After all, you’re burning calories and challenging your muscles in new ways. When you run, you’re using the immediate glucose stored in your bloodstream as well as the glucose that is stored in your liver and skeletal muscles as glycogen.

Naturally, these glycogen stores need to be replenished after you have exercised, but you might not feel hungry after you’ve finished your workout. If this is the case, what do you do?

Let’s take a closer look at why you might not be hungry after exercising and what you should do if this is the case.

Why Am I Not Hungry After a Long Run?

Hunger is regulated by two main hormones - leptin and ghrelin. Leptin is the so-called ‘satiety hormone’, and it is released after you’ve eaten a meal. It signals to your brain that you are full.

On the other hand, ghrelin is named the ‘hunger hormone’. It is released when your digestive system senses that there is no food and your cells sense that your body is low in energy availability. When ghrelin is released, you feel hungry.

Studies show that long bouts of exercise can suppress appetite by lowering the release of ghrelin. As a result, you might not feel very hungry when you get back home from your run. Long-term activity can improve satiety signaling, especially for those above the age of 60.

Do I Still Need to Refuel My Body After a Long Run?

Even if you don’t feel hungry after a long run, it’s important to consume at least a small snack.

Focus on consuming complex carbohydrates and high-quality protein. The carbohydrates will replenish your lost glycogen stores, and the protein source will improve muscle repair and synthesis.

Even though you might not feel very hungry immediately after your run, your body will thank you for the extra energy.