Reasons for Increased Hunger on Rest vs. Active Days

By Lizzie Streit, MS, RDN, LD

If you have been increasing physical activity as part of your weight loss or overall health journey, you may have noticed some changes in appetite. Some people experience an increase in appetite on days they don’t work out, leaving them wondering how to handle their newfound hunger.

Read on to learn more about why rest days may make you hungrier than after a workout and what to do about it.

Why You’re Hungrier on Rest Days

Since you’re not burning the extra calories you usually would during a workout on a rest day, you probably assumed you won’t be as hungry as you are on training days. In reality, rest days may actually trigger increased appetite due to a number of factors.

For one, your body may be seeking out food to replenish stores of nutrients you lose during exercise. If you’re craving carbohydrates, perhaps you need more food with this nutrient to restore depleted glycogen. Some people find that they crave more salt or protein-rich foods, likely due to similar reasons of needing to put back lost nutrients and electrolytes and aid in recovery.

In addition, you may simply have more time to focus on eating on rest days. If your workout usually cuts into a meal time, such as your lunch hour, you may be used to not eating as much during that time. When your day opens up without a workout, there’s more time to eat and pay attention to your appetite.

Finally, you could be confusing a lack of hydration on rest days with increased hunger. You may have a habit of guzzling water on days you exercise but don’t reach for water as often if you don’t have a workout class to attend. As a result, you may feel a little hungrier even if water is actually what you need.

How to Approach Rest Day Hunger

In most cases, honoring your increased appetite on rest days is a good thing! Your body is recovering and needs the extra nutrients. They key is not to overdo it, especially if you’re on a weight loss meal plan and working towards a goal.

If you’re craving a specific nutrient, like carbs, choose healthful options like whole grains, beans, fruit, and sweet potatoes. Increase your usual portion of carbs as part of a balanced meal, instead of eating them on their own.

When hunger strikes at a time of day you usually don’t eat, take a step back and assess your appetite. Consider your fluid intake and have a glass of water first. If you’re still hungry afterwards, reach for a balanced snack instead of an indulgent treat. Opt for cottage cheese with fruit, avocado mashed on whole grain toast, nuts and unsweetened dried fruit, or steamed edamame.

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