Here’s Why You May Not Be Hungry After a Workout

You hit the showers after an intense workout. By the time you’re done, you’re still not hungry. You might even wait hours after a workout to eat if hunger is your guide. 

Sound familiar? If so, there may be a reason why you're not hungry after a workout. Find out what it is and why you should consider refueling even if your stomach isn’t growling yet. 

Why aren’t you hungry after a workout?

There are many physical processes that go into appetite and feeling full. According to the  National Library of Medicine, the main feedback loop relies on hormones, especially ghrelin and leptin. These hormones work together to regulate sensations of hunger and satiety. Ghrelin kicks off your hunger signals, and leptin surges when you’ve eaten enough.

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Hormonal shifts can result from several factors, including: 

• Stress levels

• Physical health

• Current diet

• Age

• Sex 

• Certain medical conditions like thyroid disease or diabetes 

Turns out that exercise is on this list, too.

For example, research in the journal Sports Medicine looking at 80 different studies found that exercise can suppress ghrelin production. Researchers noted that the way blood flow changes during a workout could be the culprit here. Whatever the mechanism, the result is that when your ghrelin is suppressed, so is your appetite.

Even with consecutive days of exercise, hunger may not surge to compensate. For instance, one study found that despite more energy expenditure over 2 days, participants didn’t feel hungrier after working out. 

Exercise may even suppress appetite, research suggests. Another study found that exercise stimulated a metabolite in the body called N-lactoyl-phenylalanine (lac-phe for short). This metabolite actively tamped down food intake.

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Although the study was done on mice and not humans, the researchers noted that the results are likely the same for people because the metabolites and hormonal pathways are similar.

Is it OK to not eat after working out?

While it’s not mandatory to eat after a workout, in general, it’s a good idea even when you’re not hungry.

“Relying only on hunger cues after exercise could be sabotaging your fitness in an inadvertent way,” said Marisa Michael, a registered dietitian nutritionist who specializes in sports nutrition. “That’s because it’s crucial to restore the glycogen you’ve lost during exercise. When you wait too long for that, your muscles aren’t getting what you need, and you may have a longer recovery time postworkout.” 

Glycogen is stored carbohydrates. When you exercise –– especially if it’s an intense workout that fatigues certain muscles –– your body uses that glycogen for fuel. After exercising, you’ll basically be running on empty until you refill that tank, Michael noted. If you don’t, it may take longer for your muscles to recover from the workout. 

Also, the more intense the workout is, the shorter the time frame should be for that refueling, added registered dietitian Shena Jaramillo.

“There are several variables when it comes to what individuals choose for postworkout foods,” she said. “One of those is exercise duration or intensity. That’s why it’s helpful to plan your postworkout choices in advance, based on the exercise you’re going to do.”

That type of preparation can also help with making sure you’re eating when you should, rather than waiting until you’re hungry. Even if you’re embarking on a low-intensity option, like a long walk, Jaramillo suggested making a plan for eating within 1 to 2 hours after you finish.

How to refuel your body after a workout when you’re not hungry

When planning your postworkout nutrition plan to refuel, Michael said a good guideline is to get about 20 g to 30 g of protein and 30 g to 40 g of carbohydrates. Some options include: 

• A bowl of brown rice or quinoa with chicken breast

• A peanut butter sandwich and a glass of milk

• Whole wheat wrap with vegetables and turkey slices

• Sweet potatoes with hard-boiled eggs

• Greek yogurt with granola

• Tuna salad sandwich

• Salmon with avocado slices

If you’re really not hungry to the point of resisting the thought of food, Jaramillo said a liquid option can be useful, such as a protein shake or smoothie. Whether you put this together with your own ingredients or you buy a prepackaged option, these should also have a combination of protein and carbs.

Also essential? Rehydration, especially after an intense workout. Even with moderate exercise, not getting enough hydration can hurt your fitness performance and physical health. 

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

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