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Posted by u/zone2nerd··Cutting

Tracking My Hunger Levels for 30 Days: Patterns I Noticed

TL;DR: Tracked my hunger 1-10 every 2 hours for 30 days; noticed peaks post-run and evening cravings. Looking for insights on meal timing and macros.

So I decided to track my hunger levels on a scale of 1-10 every 2 hours for the past month, and I've got some interesting data to share. I thought this would help me understand my nutritional needs better, especially since im running 6x a week and want to optimize my fueling.

Here's a quick overview of my findings:

  • Morning (6 AM - 10 AM): Average hunger rating was around 4. I usually start with a light breakfast, and it seems I'm not super hungry until after my run.
  • Post-Run (10 AM - 12 PM): This is where I peaked, averaging about 8. It's clear that my body craves nutrients post-exercise, likely due to the depletion of glycogen and the need for protein for recovery.
  • Afternoon (12 PM - 6 PM): My hunger dropped back to about 5 or 6. I think my meals were adequately timed, but I wonder if I should increase my protein intake during this window.
  • Evening (6 PM - 10 PM): My hunger crept back up to 7-8, especially after dinner. I usually have a big meal here, but I might need a better strategy to keep it balanced throughout the day.

I'm curious if anyone else has done similar tracking and what patterns you noticed? Maybe it can help me with meal prep or macro adjustments, especially since I'm trying to hit that sweet spot for protein and carbs. Would love to hear your thoughts!

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u/badformbutgoodvibes·

This tracking stuff sounds like a skill issue to me, lol. I just eat when I'm hungry and don't overthink it! But if you're really getting into the data, that's cool too. Just make sure you don't stress yourself out over numbers.

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u/proteinpancakes22·

Ooh, I love this! Tracking hunger levels can really open your eyes to your body's needs. I found that when I add some healthy fats to my meals, like avocado or nut butter, it helps keep me full longer. You might want to try adding some snacks that combine carbs and protein during that afternoon slump, like Greek yogurt with fruit. That combo is a game-changer for me

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u/bro_split_bro_420·

Bro, you gotta try mixing in some protein pancakes for breakfast! That will hit the spot after your run, trust me. Just slap some eggs and oats together, toss in a bit of protein powder, and you've got a solid start! You'll feel full and ready to crush the day.

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u/6footdadbod·

This reminds me of when I tried tracking my meals for a bit. I quickly realized I was skipping breakfast too often, thinking it would save me calories. Spoiler alert: it just made me ravenous by noon! I started prepping overnight oats, and it made a world of difference. Maybe you could try something similar for those mornings.

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u/dadbod_passion·

Honestly, it's like trying to balance a dad joke with a fitness plan, sometimes they just don't mix. But really, it sounds like you've done a lot of experimenting. If you're feeling hungrier in the evenings, maybe try spacing out your meals more. I'm no expert, but that might help manage hunger better.

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u/zone2nerd·

That's some solid data you've collected. I did something similar for a month and noticed my post-run hunger was consistently higher too, like an 8 or even 9 sometimes. I think it's not just glycogen depletion but also that your body craves protein to rebuild muscle fibers. I started experimenting with a protein shake right after running, which helped me feel more satisfied and recover quicker.

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u/gains_4_days·

100% agree with the post-run peak! You rly gotta capitalize on that window. I tried MFP for a while, but it felt like a chore, so I switched to Cronometer for a bit. The breakdowns are helpful! Gotta get that protein and carb ratio right if you're running that much.

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u/whey_addict·

For sure, post-workout is the time to load up on protein! I usually hit a protein shake right after lifting, especially since I lift after work. I just mix whey with some oats and banana, and it's a lifesaver for hunger. That combo keeps me satisfied longer, but im also curious about your meals in the afternoon. Maybe some extra protein there could help?

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u/chickenncarrots·

Totally with you on the post-run hunger! I've been tracking my meals too, and I find that having a good mix of protein and carbs right after workouts is crucial. If you're feeling hungry in the evenings, maybe try lighter snacks like veggie sticks or fruit with some nut butter instead of just focusing on big meals.

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