Hunger
Unlock your full potential by engaging with our experts and community! Have questions about your fitness journey or looking for expert advice on weightlifting techniques? Don’t hesitate โ leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.
Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.
![Hunger](https://torokhtiy.com/wp-content/uploads/2024/03/Hunger-1024x683.jpeg)
Many athletes associate a diet or proper nutrition with the necessity of being malnourished to be able to gain results. In fact, this is not true. Let’s clear things up.
Why can an athlete be constantly hungry? There is definitely a reason for this condition. It is natural to experience hunger every 4.5 hours, provided that you have adequate breakfast, lunch, dinner and perhaps even an additional fourth meal.
But, if hunger still comes more often than that, it is worth to start looking for its cause as very often it lies in the diet itself.
The causes of hunger:
You may like it:
- You are constantly on a โdietโ for the 35th year in a row. At first it was low-carb one, then mono-diets, keto, Ducane, watermelon, etc. You are trying to achieve results in a very quick way, wandering from one diet to another. In this case, hunger will constantly haunt you. The state of chronic malnutrition leads to violation, hence the feeling of constant hunger. The first task is to properly build a diet and fill it with nutritive products: proteins, fat and carbohydrates.
- Your diet has a lot of simple carbohydrates that do not include a satiety mechanism: granola, dried fruits, fruits, cookies, chocolates, syrups, honey and other sugars. Do not expect satiety from such products. Too strong insulin jumps will provoke constant hunger, try to minimize these products in your food basket.
- A protein-poor diet is another reason for frequent breakdowns and constant hunger. Protein is an important macronutrient that includes satiety and helps the body to regulate eating behavior. Not enough protein – much hunger.
- You do not eat fiber enough: very often such a diet contains a large amount of protein and fat, but there are no dietary fibers that form our microflora. And as you know, fiber controls our weight, the state of hormones and eating habits, therefore, 100 grams of vegetables rich in fiber should always be on your plate.
- Frequent alcohol consumption leads to increased appetite, pay attention to the quantity/frequency and try not to use this source of empty calories at all, especially for those who have quite intense and frequent workouts.
- Sucralose and other sweeteners have entered our lives, trying to deceive the body so that we stop eating superfluous stuff. But the fact is that they are responsible for provoking hunger through the intestinal hormones production. Avoid everything that has 0 cal, low cal and other โweight lossโ foods.
- You donยดt drink water enough! Very often the body is mistaken: it does not want to eat, but wants to drink. By reducing the amount of water per day, you increase hunger and the amount of food, thereby provoking the growth of fat cells. Be sure to calculate your water intake, drink extra water on days of intense training and control how thirsty you are.
- Some drugs can provoke hunger, but problems with the endocrine glands also affect the eating behavior control.
- Psychological hunger – here psychologists are the most competent people to work with eating disorders.
๐ปMaximum Performance Nutrition Program
Unlock your maximum potential with our Maximum Performance Nutrition Program. Tailored for weightlifters, this program offers serving-based diet planning, no food weighing required.
Perfectly complement your training for efficiency, body composition, competition prep, and weight class adjustments. Optimize performance, carbs, meal timing, and supplements.
โจWeightlifting Meal Plan Details:
- ๐นEasy step-by-step instructions;
- ๐นServing control basis with no food weighing;
- ๐นCalorie intake is calculated for body mass;
- ๐นAdapts to your training schedule;
- ๐นDetailed guidance on progress tracking;
- ๐นMeal timing and serving sizes master tools;
- ๐นOne-time payment for unlimited access.
Level up your game today!๐ฅ๐ช
If you are doing everything right, but the hunger cause is still unknown, you should consult a doctor and check the hormonal background, most likely, the reason will be found.
You might be interested in:
Why Trust Us?
With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.
By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.
The product testing process is described in more detailย here
Author: Sergii Putsov
Head of Sport Science, PhD
Best Results: Snatch – 165 kg,
C&J – 200 kg
Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate โ leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.