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Post-workout nutrition or supplement use may also cause a certain degree of weight gain after working out. Exercise—particularly prolonged endurance exercise like running or cycling—depletes the body of glycogen. It’s very common for trained athletes to consume supplement beverages after exercise that contain carbohydrates.Here, four things you need to know according to experts if you’re gaining weight while working out and eating healthy.
1. Water Retention After Exercise Water can alter your weight by as much as 10 pounds (or more).2. You’re gaining muscle. Another reason you could be gaining weight working out is that you’re building muscle faster than you’re shedding fat.
The general consensus in the fitness community is that the most muscle weight someone who is new to fitness will gain is about two pounds a month, but that’s not a hard-and-fast number.A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation.
Those two conditions in your muscle fibers are the reason you may gain some weight. Your body responds to the micro tears and inflammation in two ways that cause temporary water weight gain.But when you first get the tiny tears, your body may retain more fluid in the muscles as part of the healing process.
Your muscles will also store extra glycogen as they heal, which causes more.“Exercise is a stress on your body, which creates micro tears in your muscles, and the inflammation from those tears will cause you to retain more water.Some of the temporary weight gain after exercising might also be caused by the way that you’re fueling yourself, especially if you’re eating for an active lifestyle. The American Council on Exercise notes that the diet of an athlete tends to focus on carbohydrates.Muscle is more dense than fat.
With the addition of working out and assuming your diet has been the same and consistent the entire time, it is most likely that you may have lost some fat but gained muscle mass, hence the net gain in weight.Just because you worked out doesn’t mean you can pig out on a crazy, carb-heavy meal. In fact, doing this could be one of the reasons why you’re gaining weight instead of losing it.If you are gaining weight while participating in mainly aerobic workouts, you are probably not working at a high enough intensity.
If you were gaining weight before you began exercising you will need to burn enough calories first to stop the weight gain, then to create weight loss. You typically need to burn 3,500 calories to lose one pound.I’ll have breakfast (250-300 cal) before I work out. But I always weigh myself directly after that breakfast and then get prepared to exercise.
I weigh myself directly after the workout. So the only components are working out and water. I understand that when you gain muscle and when you retain water you gain weight.Sometimes, the body just needs time to adjust. “Don’t pay attention to the scale,” Lauren Buckner, owner of Body by Buckner in Washington, DC tells ESSENCE. “Pay attention to how you feel.There may be other contributing factors that can lead to weight gain, even if you are working out.
Certain medical conditions may cause weight gain, as may certain drugs, so check with your doctor if you suspect either of these reasons. Stress and tiredness can also lead to weight gain due to the hormonal changes they can bring about in the body.Weight gain can occur from eating or drinking more than you think you are.
Especially after working out hard, you may sometimes think you “deserve” a bigger portion. The American Council on Exercise recommends “meal timing.” Your glycogen stores have been depleted by your workout and you should eat within 30 to 60 minutes of working out.To tell you the truth, gaining weight can’t be dissolved down to one single reason.
In fact, for most people putting on excess weight comes down to a combination of causes. Those factors usually build and come together over time, and wind up affecting their diet, exercise routines, and lifestyle.
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