If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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One of the most common questions that we receive is, “How will I get enough protein through the raw vegan diet while I’m cleansing?” We completely understand that the raw vegan diet can seem completely devoid of protein to the naked eye. Most people associate protein with animal-based foods, including beef, poultry, fish, seafood, legumes, dairy, and deli meats, among other foods. Please allow us to change that tune with this blueberry smoothie that’s packed with plant-based protein. It’s great to enjoy for breakfast, or even pre- or post-workout.

Although blueberries color the smoothie a deep purplish-blue, they are not the protein superstars of this smoothie. Spinach, which is potentially the best green to add to a smoothie because it doesn’t take over the flavor, is rich in vitamin K, magnesium, antioxidants, and offers a minimal amount of protein. The real protein (and omega-3 fatty acids) comes from the flax and chia seeds. This smoothie contains one tablespoon of flax and chia seeds, which means this smoothie contains nearly four grams of protein. Add in a little extra protein from the dates, spinach, and homemade almond milk and you’ve got yourself quite a filling smoothie!

Dates may not contain a whole lot of protein, but they help provide you with energy. This is because they are rich in invert sugar, which gives the body energy for hours. This means that the sugar content in dates is almost entirely inverted from glucose or fructose. The invert sugar is immediately absorbed by the body without the need for digestion, which ordinary sugar typically goes through. You can use the sugar for energy without a blood sugar spike!

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Welcome to yet another simple, no-bake energy ball recipe. These beautiful blueberry bliss balls (say that five times fast) are about to be your new favorite snack, especially if you’ve been looking for something to fuel your lethargic afternoons. Eat one or two of these before a workout, or enjoy one as a post-workout snack to help kick-start the muscle repair process. Just make sure that you don’t eat all of them at once. That would most likely be impossible due to the massive amount of calories.

If you have never had dates, just know that they provide natural sweetness with a flavor that is reminiscent of caramel. In fact, you can actually blend dates with a little water to make a date caramel, which is a great alternative to traditional caramel. If you are interested in that recipe, click here. Dates are necessary in this recipe for two reasons: providing sweetness and helping bind the other ingredients together. Just make sure that you pit the dates prior to blending them with the other ingredients. Another step that can help is if you soak the pitted dates in warm water to help soften them before blending.

One thing to note is that this recipe is that it does not use fresh blueberries. You will need to procure dried blueberries, but make sure that they are free of added sugars and processed ingredients, such as sulfur dioxide. If you cannot find dried blueberries, you can choose another variety of dried fruit, such as dried apricots. The main thing to remember is that you do not want to have added sugars in whichever dried fruit you decide to use. And finally, if you do not like raw cashews, choose another nut, such as raw almonds, walnuts, pecans, pistachios, or hazelnuts.

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Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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Ladies and gentlemen, may we have your attention, please? Ready your juicer and taste buds because you are about to enjoy an invigorating glass of healthy goodness. Does that even make sense? Well, if it doesn’t, the flavor of this pineapple ginger green juice will. Not only is it full of vibrant flavor and a tropical twist, but it also contains an assortment of vitamins, minerals, and antioxidant compounds. Let’s just say that this green juice is every bit as healthy as it is delicious. Cheers to your health!

Imagine the sweet, tangy essence from a ripe pineapple, which forms a harmonious marriage with the zesty kick of fresh ginger. The cool cucumber brings a cooling and hydrating element to beautifully balance the juice. It’s almost as if the cucumber, which offers a surprising amount of vitamin C, serves as an oasis for your palate. Meanwhile, the earthy notes and gorgeous color of fresh spinach helps to create a visually stunning drink.

Indulge in this delightful blend that is not only a feast for your senses, but also a nurturing embrace for your body. Pineapple contains powerful digestive enzymes and ginger offers an assortment of antioxidant and anti-inflammatory compounds. You can enjoy this juice for breakfast if you want to boost energy levels, or consider drinking it post-workout. Some people find that it serves as a great afternoon pick-me-up. Maybe consider this green juice instead of coffee next time you need a little pep in your step!

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A quick warning about these energy bites: you have to be careful not to scarf down every single one all at once! These mango cashew and ginger energy bites are some of the better ones we’ve put out on our website. They are tropical, slightly sweet, and have a subtle kick from the fresh ginger root. Roll these little balls of nutritious goodness in desiccated coconut for an extra textural and flavorful element. If you dislike coconut (we know you’re out there), then you can skip the coconut.

Another thing to note about this recipe is that it calls for dried mango, not fresh mango. If the recipe contained fresh mango, the consistency would not be correct. Additionally, they would not last as long in the fridge. When purchasing dried mango, make sure that you purchase a bag that does not contain added sugars or preservatives like sulfur dioxide. Those ingredients render the dried fruit unhealthy and you cannot consume them while cleansing. Natural is best!

Energy bites are great because they double as a mid-morning or mid-afternoon snack, helping to satiate you between meals. They also make for great pre- or post-workout snacks that help provide your muscles with nutrients they need to perform or recover. The last thing we’ll say is that, although these energy bites are not a tropical ray of sunshine, they may help brighten your day. Or at least they’ll make your taste buds happy, and that’s the real win!

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You can’t enjoy avocado toast while cleansing, but you can enjoy the hell out of avocados. They are excellent sources of healthy fats, magnesium, fiber, potassium, and antioxidants. Adding avocados to your salads, smoothies, sauces, and even breakfasts or desserts, such as this chia pudding, can help you feel fuller for longer. That means that you won’t need to snack as much between meals.

Even though you can enjoy this chia pudding for breakfast, dessert, or a pre- or post-workout snack, it doesn’t taste like guacamole, despite how it looks. This luxurious, creamy pudding has just the right amount of sweetness, thanks to the grade A maple syrup. Should you want to elevate this recipe even more, you can add a dash of alcohol-free vanilla extract and a half of a banana. You do not have to add anything else to the recipe, although we do recommend serving the chia pudding with freshly sliced bananas or fresh berries.

When it comes to preparing this chia pudding, you can go about it a couple different ways. If you decide to make it sans machines, you will have to thoroughly mash the avocado before you mix in the other ingredients by hand. For an easier time, follow the directions (below) and use a blender. If you would rather use an immersion blender because it is your fun new kitchen toy, then go for it! The only suggestion we have for all preparation methods is to fold in the chia seeds by hand, as opposed to blending them.

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Class is in session, folks, and today’s agenda covers the ABCs. We are, of course, referring to the ABCs of great-tasting fruits and vegetables: apples, bananas, and carrots, the holy trinity of this smoothie recipe. Something magical happens when you blend the three of those ingredients together! We also have the addition of desiccated coconut and homemade almond milk, making this a smoothie rich in healthy fats, protein, and fiber. In fact, it is a great smoothie to enjoy before or after a workout.

This combination of apples, bananas, and carrots is far from a new fruit and vegetable combo. All of these ingredients actually provide sweet flavor profiles, but you can increase the level of tartness by selecting certain apple varieties. Because fall is apple season, you can choose from many difference apples. We like Honeycrisp or Gala apples because you get the best of both sweet and slightly tang worlds. Plus, those apples are very juicy and complement the bananas and carrots quite nicely.

Should you want to make this more of a post-workout smoothie, feel free to add a scoop of Dherbs Vegan Protein Powder mix, but that is not required at all. All of the flavor will come from the apple, bananas, and carrots, but you get a subtle nuttiness from the desiccated coconut. Lastly, the homemade almond milk ties everything together once blended. It truly makes for a creamy smoothie, which is exactly the texture you want!

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Could we have posted another green smoothie? Yes. Will we post another green smoothie recipe in the future? Also, yes. Given that fall is in full swing, we wanted to take the road less traveled and provide you with a unique, seasonal smoothie. Although fig season is coming to a close, you can still snag a few before they disappear from supermarket shelves. They are great fall fruits chock full of sweet flavor and nutrients.

Once you take a sip of this fig smoothie, you’ll be reminded of the classic childhood snack, FigNewtons. The main difference is that this smoothie contains autumnal spices, and it is much healthier for you. No processed ingredients in this smoothie! It works great as a filling breakfast option, but you can also enjoy it as an afternoon snack, or post-workout beverage.

Because figs have a brief shelf life, you have to pick them properly. Fresh figs that are slightly soft will spoil within a week of harvesting. Once you purchase them from the grocery store, you have about three to four days to use them. Ideally, choose figs that are clean, dry, and smooth with unbroken skin. You want the fruit to be soft to the touch, but not mushy. Additionally, use your nose to smell a sweet or sour flavor. If the figs smell sour, they have already begun to ferment and spoil.

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Energy bites are great snack options for anyone, especially our cleansers. They provide long-lasting energy and help keep you full between meals. This is because most energy bites contain an assortment of healthy fats, complex carbohydrates, fiber, and protein, all of which promote satiety. Essentially, these little bite-size snacks are simple, guilt-free snacks that are great for the whole family.

You don’t have to adhere to a raw vegan or plant-based diet to enjoy these healthy snacks. A great time to eat them is before your workout because they provide you with sustained energy. You can also enjoy one or two as a post-workout snack. Your muscles are like sponges after a workout and the protein and healthy fats in these can help repair and replenish your muscles with the nutrients they require. Supplying your muscles with these nutrients can also help your recovery.

Everyone is very familiar with the afternoon slump, especially those who work desk jobs. Instead of reaching for a late-afternoon cup of coffee, have one or two of these energy bites at the ready. When you are tired or stressed, you often seek out sugar and salt. Not only do these provide you with natural sugars and a subtle hint of sea salt, but they also curb those cravings and help you avoid caffeine late in the day. Try them out and let us know how you like them in the comments below.

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