You're Overestimating the Calories You Burned
Yes, eating a healthy dose of complex carbs, protein, and good fats after exercising will repair muscles and prevent injury, but it's easy to overdo it. If you get home after a long run and overestimate your calorie burn or underestimate the calories in your post-workout meal, you could easily end up overeating and gaining weight, says Natalie Rizzo, M.S., R.D., an NYC-based sports dietitian.
Staying hydrated throughout the day and eating something satiating, but not too heavy on the stomach, before a workout can help limit hunger following exercise, and therefore avoid overeating, one expert told us in How to Control Your Ravenous Hunger After a Tough Workout.
Learning how to master intuitive eating can also help prevent overeating by showing you how to better recognize when you're full and satisfied, or really still hungry. "Intuitive eating can be a really valuable tool for athletes, teaching them to honor both hunger and satiety cues," says Heather Caplan, running coach and dietician. This will also numbers-focused runners to register fullness based on satisfaction, rather than the number of calories.