Exercise a few corners ago was said to suppress appetite – while that’s true it depends on the type and intensity of exercise. The relationship between exercise and appetite is complex and varies depending on several factors, including the type and intensity of the exercise. Intense workouts, such as weight lifting or sprinting, can immediately suppress appetite post-workout. In contrast, low to moderately intense exercises like walking or jogging may increase appetite.
It can play with the mind as well as compensatory eating can take affect. This phenomenon occurs when individuals consume more calories than they burned, either thinking they need to replenish or giving themselves permission to indulge because they worked out.
Exercise affects hormones such as Ghrelin and Peptide YY. Ghrelin, known as the hunger or “hangry” hormone, is reduced with intense exercise, while Peptide YY, a satiety hormone, increases. This leads to decreased hunger. Peptide YY is produced in the gastrointestinal tract in response to food intake and reduces appetite by signaling satiety. The increased levels inhibit gastric motility and emptying, leading to a feeling of fullness. Leptin, which was mentioned a few corners ago and sounds similar to Peptide YY in its role on hunger, but there are differences. Leptin is produced by fat cells (adipocytes) and is considered an adipokine. Leptin rises in response to increases in body fat. It communicates with the brain, particularly the hypothalamus, to regulate food intake and energy expenditure, reducing appetite or inhibiting hunger making it more a suppression hormone.
Summing up Peptide YY and Leptin:
Peptide YY is primarily involved in short-term appetite regulation, being released in response to food intake. It plays a role in the feeling of fullness after eating.
Leptin is involved in long-term appetite regulation, acting as a signal to the brain regarding the body’s energy stores. It helps regulate body weight by inhibiting hunger and promoting energy expenditure.
Other factors that can affect appetite and exercise include:
- Hydration: Feelings of hunger can sometimes be mistaken for thirst. Staying hydrated before, during, and after exercise can help regulate appetite.
- Sleep: Exercise can positively influence sleep quality, and sufficient sleep is crucial for appetite regulation. Poor sleep can disrupt appetite hormones, potentially leading to increased hunger and appetite.
- Nutrition: The timing of meals around exercise can influence appetite. Eating a post-workout meal containing carbohydrates and protein can help control post-exercise hunger and overeating. Protein, especially, can be satiating.
In conclusion, the effects of exercise on appetite can have an affect while varying on different factors to whether it suppresses appetite or not. Even more is that while exercise can suppress appetite temporarily for some, it may increase appetite for others. Understanding these factors can help individuals better manage their diet and exercise routines to achieve their health and fitness goals.
Not sure where to start or how to manage, please contact me below to get you started, first consultation is always free.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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