Exercise! - do you 'eat back' what you burn?

View Full Version : do you 'eat back' what you burn?

07-28-2012, 03:08 PM
I do. If I run and burn, say 450 calories, I eat 450 calories more that same day. I know some programs like WW allow for extra points (or similar) to balance what you've exercised off.

What do you do and how does it work for you?

07-28-2012, 04:00 PM
When i workout..i burn 200 cals and upwards but i dont count calories after that...I know my calorie count for the day in total...I just make sure i eat a protein heavy meal post workout to help my muscles out


30 minute run/walk = 200 cals
Post workout: 1 litre of water plus 8 oz of steak and vegs

07-28-2012, 04:07 PM
I don't, but I have a range from Sparkpeople that is based on an expected calorie burn per week. So I eat between 1500-1800 per day, and burn 2500 per week. This week I burned 3800 (training for a triathlon) and I had a couple of days that I went over the 1800 by 200 or so.

The calorie differential over time is what matters, not day to day. And my exercise is factored into my "planned" weight loss (really I'm on a 2 month plateau at this point...) so eating it back wouldn't work for me.

07-28-2012, 04:22 PM
I eat back some of my activity points within the same day.

07-28-2012, 04:45 PM
No, never. Calorie charts are too imprecise for me to rely on them like that... the vast majority of them are based on gross (rather than net) calories, and working out how much I'm additionally burning down to the level of 100s of calories is too much of a craps shoot (although I'm sure something like a bodybug can do that). If I feel like my intake needs to be higher, then I aim for higher regardless of my daily burn.

I keep my diet and exercise goals 100% separate from each other.

07-28-2012, 11:22 PM
I usually add in another snack during the day because working out makes me hungrier. Usually these snacks range from 100-200 calories and they usually satisfy me.

07-29-2012, 11:40 AM
No I don't really, but if I am hungrier that day I will eat, most of the time I am not hungrier though...

07-29-2012, 09:05 PM
I do not.

I actually stopped tracking my exercise on my LoseIt app because it gives the calories back to you. My feeling is that the "calories burned" estimation could be imprecise. Plus, I don't go at it hardcore anyway. Don't need to eat it back.

07-30-2012, 11:17 PM
No way. I guess in my head I keep hearing "calories in vs calories out = weight loss" (I know some schools of thought say that's a myth, but it works for me).

Also I find with working out almost daily, it makes me not want to get that slushee or treat and have an apple instead so I choose not to eat back what I have burned.

07-31-2012, 12:33 PM
It depends - when I was just working out to lose weight, I stayed at a certain amount of calories and added workouts.

Now that I'm working out a much higher level and for 1 -2 hours daily 6x/week I definitely NEED to eat more to appropriately fuel my body. Now my goal is muscle tone & stamina to compete rather than weight loss though.

07-31-2012, 01:08 PM
I'm with lm3898 on this one. If your workout is less than a couple of hours of intense work, then a banana at the end of the session should be good enough. Or dilute Gatorade in the water bottle. Most exercise trackers grossly overestimate the calories burned in a workout, so eating back what you think you've burned might backfire.

I also work out about 6 days a week - usually for an hour to an hour and a half, occasionally more or less. When I do serious workouts that last a couple of hours, my post-workout snack is a slice of toast topped with almond butter and banana.

What you put in after a workout is as important as how much.