A Nutrition Diva listener recently wrote in with a familiar dilemma: She and her husband were training for an endurance event, but as she increased the duration of her workouts, she noticed that her appetite was also increasing sharply.
“Even though I was eating more, I was still hungry all the time,” she wrote. And so she experimented with the timing and the composition of her meals, but nothing seemed to help. And she started to get worried that despite all the extra exercise she was doing, she might end up gaining weight just because she was eating so much more.
Joining me to talk about how exercise—and endurance exercise, in particular—affects our appetite is Brock Armstrong, host of the Get-Fit Guy podcast. Brock is also my cohost on a brand new podcast called Change Academy.
But more to the point, Brock is himself an endurance athlete. He's coached hundreds of others through endurance sports and training.
Click the audio player above or listen on your favorite podcast app. You can also read the transcript here.
What do we mean when we say endurance exercise? Is there a definition for that?
When people talk about endurance sports, it's generally something long like a marathon or a half marathon or an iron man or an ultra-marathon or something like that. So, for this conversation, let's focus on those longer, slower efforts, not necessarily the shorter quicker ones.
Are long duration, low-to-moderate intensity workouts the best way to get fit?
I always define fit as being able to move through the world and do the things you want to be able to do with a certain amount of ease and a certain amount of confidence. So endurance is definitely part of that, but it's not the whole picture. So it's not necessarily the best way to get fit, but it is a component of what I would consider to be fitness along with things like flexibility, strength, having the speed as well for shorter, higher intensity efforts. That all works in concert to equal fitness.
I define fitness as being able to move through the world and do the things that you want to be able to do with a certain amount of ease and a certain amount of confidence.
How does that type of training affect hunger levels? Does it have different effects in different timeframes—while you're exercising, immediately afterward, or maybe much later in the day?
Generally, what happens when we start to exercise is our blood circulatory system moves our blood and focuses its energy on the muscles or the parts of our body that are being used...
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