Why You’re So Hungry After Your Long Run (And What Underfueling Has to Do With It)

Picture it: It’s Saturday afternoon. You knocked out your long run that morning, and you're feeling pretty good about yourself… but also ravenously hungry.

You’re confused because you did have an energy gel during your run. Yet here you are, opening the pantry every five minutes like you’re hoping the snack fairy has finally shown up at your house.

You keep telling yourself to “be good,” and then eventually you cave — grazing from pantry to fridge, beating yourself up with every bite.

Here’s the honest truth: You’re not “bad,” and you don’t “lack willpower.” You’re just underfueling.

As a nutrition coach for runners, I’ve seen this a million times. And if you’re a woman in midlife, you’re almost guaranteed a free, lifelong subscription to under-fueling thanks to busy schedules, hormone fluctuations, and old diet culture baggage.

Congratulations? Welcome to the club? I’m sorry?

Underfueling Red Flags I See ALL THE TIME In Long Runs

• Cutting calories during the week

• “Saving” calories for wine

• Skipping pre-run fuel (GI issues aside)

• Running fasted (even though runs feel harder)

• Not eating after your run

• Runs feeling inexplicably harder

• Feeling like a bottomless pit after every long run

• Sudden cravings or binge-like eating

• Mood drops, irritability, and poor sleep

I get it — you’re trying to do the “right” thing. But your body is the ultimate accountant. It tracks everything, and if you don’t give it enough fuel, it will absolutely come to collect.

What Happens in Your Body When You Run Without Enough Fuel

Let’s talk about the physiology behind that “I could eat a whole pantry” feeling.

1. Your muscles break down and your glycogen depletes.

Running naturally creates tiny micro-tears in your muscles — this is normal. Your glycogen (stored carbs) also gets used up during the run.

If you don’t eat enough before, during, or after, you don’t replenish anything. Basically, your muscles can’t recover properly.

2. Your body thinks you’re in trouble and spikes cortisol.

Low intake + hard training = stress response. Cortisol rises, which rewards you with:

• crappy sleep

• a cratered mood, and

• stalled progress

A delight, truly.

3. Your hunger hormones slam the emergency button.

This is where your Saturday “eat everything not nailed down” vibe comes from. Not a lack of discipline — just physiology thinking it needs to save your life.

Your Saturday snack-fest is not a failure. It’s feedback.

So let’s fix it.

Here’s Your Game Plan for Better Fueling

1. Before Your Run

Eat a small carb (and maybe some protein)

• ½ a banana with peanut butter

• A piece of toast with honey

• Yogurt + fruit (if dairy works for you)

Nothing too heavy — and find the timing that works for you. Some runners can eat right before while others need two hours. Both are normal.

2. During Your Run

Fuel every 30–45 minutes. Set a watch alarm if you’re like me and will absolutely forget mid-run.

Use:

• energy gels

• chews

• easy-to-digest carbs

If you’re training for an ultra, you’ll need heartier options (real-food fueling, etc.), but that’s a whole separate love letter.

3. After Your Run

Eat real food — protein and carbs.

This:

• repairs muscle

• restores glycogen

• jumpstarts recovery

Try to eat within 20 minutes if you can. If not? You still get an A+ for eating within two hours.

PS: A protein shake is great for the drive home, but it is NOT your entire recovery meal. Your body will beg for more.

4. During the Week

Eat consistent, balanced meals with enough carbs and protein. If you are training, your body deserves fuel — not punishment. Please leave “earning your food” back in the 90s where it belongs, right next to ultra low-rise jeans.

Why This Matters Beyond the Run

People start running for so many reasons:

• mental health

• physical health

• fun

• community

• personal growth

• to prove something to themselves

Fueling well supports all of those reasons.

When you feed yourself properly:

• your runs feel easier

• your recovery speeds up

• your mood improves

• your energy steadies

• your Saturday bottomless-pit syndrome disappears

Your body has carried you through every mile. Show it the appreciation it deserves. Let's stop underfueling those long runs.

Strong runs — and steady energy — don’t come from less food. They come from enough of the right food. If you’re not sure how to fuel properly, this is exactly the kind of work I do with runners. Feel free to message me with questions or to set up a free consultation to talk through your fueling strategy.