Increased hunger

Nutrition
1

I feel increased hunger at the moment… And I also spoke with my friends and lot of them experience it right now.

Not sure if is related to beginning of summer and heat adaptations or maybe because training intensity is increasing… I increased intensity but reduced volume so load is similar.

I train 12-16hrs per week, 68kg and 179cm. Last few years I’m on similar volume and training.

2

Everyone is different, but for me, intensity brings the hunger big time.

3

Hey!

First off, the simple answer is, if you feel increased hunger, you need to eat more. Based on our conversations with Dr Kyle Pfaffenbach on the Ask a Cycling Coach podcast here and here, there are some principles I suggest you follow, as a starting point:

  • 1.4-1.8 grams per kg of Body Weight of protein per day
  • At least 1.2 grams of fat per kg of Body Weight per day (to support hormonal health).
  • Fill in the rest with carbohydrates.

Metabolism varies from person to person, over time, and in response to a host of different external factors (changes in training volume and intensity being a couple of many reasons your nutritional needs could change). Dialing in your optimal carbohydrate intake will take a little trial and error.

In terms of what “the rest” is, start at figuring out your basal metabolic rate, then adjust up or down depending on training performance, energy levels, and weight changes.

Hope that helps! Let us know if you have other questions :slight_smile: .

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