Not Hungry After a Workout? Here’s Why, According to Dietitians

You just crushed a long run, an intense lift, or another workout that pushed your body hard. So why—when you know your body just burned through a ton of energy—are you not hungry for an after-exercise snack or meal? 

Not feeling hungry after a workout is fairly normal, but you may wonder if you should still eat something anyway (despite your lack of appetite) so that you don’t compromise exercise recovery and muscle growth. Here’s what to know about refueling after exercise when you simply don’t have the appetite, according to sports dietitians who have these discussions with athletes all the time.

Why Am I Not Hungry After a Workout?

“Exercise suppresses appetite by decreasing the hunger hormone ghrelin and increasing the hormone peptide YY, which helps us feel full,” explains Dana Horton, RD, a board-certified sports dietitian at Eleat Sports Nutrition. There’s also some evidence that vigorous exercise may also increase the amount of lac-phe (a molecule made of lactate and phenylalanine, two naturally occurring chemical compounds) in your body to reduce hunger.

But not all exercise will have this effect: Workout duration, timing, type, as well as your eating schedule and training routine, all factor into your hunger levels following a workout, she says.

Not feeling hungry after a workout is something all of us can experience, whether you’re a beginner exerciser or a more seasoned athlete, says Roxana Ehsani, RD, a board-certified sports dietitian. According to our experts, it’s common for people not to feel hungry after:

On the other hand, lower-intensity exercise, active recovery workouts, or casual cross-training sessions (such as a relaxed jog or gentle yoga class) are more likely to leave you with normal appetite levels. 

And of course, it’s important to remember that appetite is individual and personal. “Each person may respond to exercise differently, even if they do the same exact workout,” Ehsani says, an idea that’s supported by research.

If I’m Not Hungry After a Workout, Should I Still Eat Something?

The answer to this depends on your training level and the workout you just finished. In short: If you’re exercising for general health, there’s typically no need to scarf down food if you’re truly not hungry after a workout. But if you’re a competitive athlete or exercising for performance or muscle growth gains, dietitians recommend trying to eat something within an hour after exercising. 

Here’s what you need to know.

If You’re a Competitive Athlete or Training for an Athletic Event:

If you’re an experienced athlete or are training for an athletic competition (like a marathon), you’ll likely want to eat something shortly after exercise, even if your hunger levels aren’t the highest, Ehsani says. “This helps get your body at least some nutrients to start the recovery process,” she explains. 

Ehsani advises her athletes to eat something within 30 minutes to one hour after their workout ends. Meanwhile, Horton recommends having a protein-rich snack within the hour if you have advanced performance goals, do high-volume training, or are trying to grow muscle. 

“Eating shortly after working out helps support high training loads and can make it easier to hit total daily calorie and protein needs,” Horton explains. Conversely, the downside of waiting too long is that you have to “play catch up” with your nutrition, she says, and there’s a risk that you might not meet your nutrition or calorie needs for the day. Depending on how much you’re training, that can have some serious consequences, including decreased energy, mental fatigue, increased muscle soreness, decreased performance, and an increased risk of injury over time, Horton says. 

If You’re Exercising for General Health:

The advice above doesn’t apply to everyone. If you’re a standard exerciser and move to support your general health and fitness goals (rather than training for a specific event), “it’s not the end of the world” if you don’t eat something shortly after a workout, Ehsani says. As long as you have a solid, well-balanced meal a few hours after your sweat session, you’ll receive the post-workout fuel your body needs, she explains. (Just try not to delay so long that when your appetite returns, you’re ravenous; that can make it more challenging to make informed, goal-supporting decisions about what to eat.)

And if you just had the competition you’ve been training for—as in, you left everything out there during your marathon and now you have an upcoming break from training—you also don’t need to force yourself to eat immediately after a workout, Ehsani says. (You may be too spent or excited anyway!)

As for what to eat and how to properly fuel? Keep reading.

Tips for Refueling After Exercise When You’re Not Hungry

Your post-workout appetite is extremely personal and can change based on your exercise duration and intensity level, so it’s important to talk with your doctor or a registered dietitian about any questions you have about your post-sweat refueling strategy. But generally, here are a couple of pointers to consider:

If You’re Not Hungry but Want to Eat Within the Hour:

If you want to eat within an hour post-workout (such as because you’re a performance athlete or training for an athletic event) but truly can’t stomach the thought of food, Horton recommends starting with liquid calories. That way, you can mind your appetite while still getting some post-workout fuel. 

Ehsani agrees: “I always encourage my athletes to start sipping even if they have zero appetite post-workout to jumpstart the recovery process,” she says. Options include a sports drink, broth, or fruit juice or V8 tomato juice, Ehsani adds. (Those salty options are packed with sodium, an important electrolyte). 

Horton calls a fruit and protein smoothie her “go-to” recommendation for someone who isn’t hungry after a workout but still wants to fuel up. “It provides carbs, protein, and fluids needed to support optimal recovery, and it’s usually easier for someone to drink a smoothie than sit down to an entire plate of food,” she says. Protein options for your smoothie include skyr or Greek yogurt, cottage cheese, milk (chocolate milk, in particular, is an athlete favorite), or protein-fortified plant milks. You can also opt for protein powder, but it’s always smart to pick a brand that’s NSF-certified, and to talk with your doctor before trying any new supplements.

As you can see, there are a lot of liquids to choose from, so pick the option that appeals to your appetite the most. For instance, Ehsani points out that if you’ve been drinking sweet sports drinks or consuming energy gels or chews during your workout, the last thing you may be able to stomach is sugar again, so personal preference really matters.

Finally, if your appetite is starting to reappear but you’re still not ready for a full meal, Ehsani recommends having a small snack, like a handful of pretzels or a piece of toast with nut or seed butter.

If You’re Not Hungry and Aren’t In a Rush to Eat:

Remember, if you’re not an elite athlete or training hard for a specific athletic competition, it’s generally OK to wait a few hours to eat something if you’re not hungry after a workout.

If that’s the case and you’re waiting to eat a full meal until you’re hungry, ensure that the foods you choose make for a balanced meal. An optimal post-workout meal should include carbohydrates (to replenish glycogen stores that your body burned for energy during exercise) and protein (to provide muscles with the amino acids they need for repair). Adding a source of healthy fat, like avocado or nuts and seeds, will help you feel more full. 

Depending on the time of day, that might look like a couple of scrambled eggs and avocado with whole-grain toast, oatmeal, or fruit. At lunch or dinner time, that could look like a quinoa grain bowl with veggies, tahini, and a packet of tuna or sliced chicken. 

The Takeaway

It’s pretty normal if you’re not hungry after a workout, particularly one that’s long in duration, high-intensity, or done in the heat. That’s because exercise can affect hunger hormones so that you may feel as if you have no appetite at all. 

Still, competitive athletes should try to eat something within an hour of finishing their workout in order to jumpstart recovery. Often, liquid calories (a smoothie, sports drink, broth) are easier on the stomach and may seem more appetizing. But if you’re exercising for general health and fitness, experts say it’s acceptable to wait until you’re hungry to eat your next snack or meal. 

However, skipping post-exercise fuel can set the stage for under consuming calories in the day. If you notice that your workouts are suffering, or if you’re more susceptible to injury and you’re concerned that you’re not eating enough, it’s a good idea to get in touch with a registered dietitian, particularly one who specializes in sports dietetics, who can help you draw up a nutrition strategy that best fuels your workouts—and supports your well-being.