Researchers have fingered several things as sources of sweet cravings.
Stress, caffeine, and lack of sleep can all over stimulate your HPA (hypothalamic-pituitary-adrenal) axis, the body鈥檚 stress response system. Researchers believe chronic overstimulation of that HPA axis can impair its function, leading to poor immune activity, memory, and metabolism.
Calorie-dense food like sweets, researchers believe, stimulate the body鈥檚 endogenous opioid system, which releases endorphins and has a pain-relieving, analgesic effect on the body. It may also help decrease the activity of the HPA axis, helping to calm that overstimulation. If you鈥檙e constantly craving sweets, it could be your body鈥檚 way of telling you to chill out, get more sleep, or cut the caffeine.
Of course, there are other reasons why you may crave sweets, particularly right after a meal when you鈥檙e presumably full. A poorly fueled workout is one of them.
鈥淚t’s recommended to have a small carbohydrate snack around 45 to 60 minutes before a workout,鈥 says sports dietitian Marni Sumbal. She recommends eating 30 to 60 grams of carbs and five to 10 grams of protein and fat before a 60 to 90-minute workout. Try eating half a piece of pita bread with a teaspoon of peanut butter, or a small banana and a few nuts before getting sweaty.
During your workout, you should drink water, Sumbal says, but if you need a boost of energy, she recommends sipping on a sports drink. And do not skimp on a post-workout snack. Try downing 15 to 20 grams of protein and some carbs鈥攁 glass of chocolate milk works鈥攔ight after your workout to maximize recovery.
鈥淚t’s normal to crave sweets after a workout because glycogen (digested carbs) is a primary, quick, immediate fuel during high intensity workouts,鈥 Sumbal says. 鈥淭he body is naturally asking you to replace what was burned during activity if you find yourself with heavy sweet cravings post workout.鈥 That makes immediately post-workout a better time to indulge, if you desire.
If you鈥檝e been ditching the carbs in your quest to hit your race weight, that craving may be your body telling you it wants them back. Conversely, if you鈥檝e been eating mostly high-carb meals, that craving could come from a post-meal blood sugar crash best avoided by eating balanced meals containing protein, low-glycemic carbs like brown rice and black beans, and fat.
If none of this sounds like you鈥攜ou鈥檙e a chill guy, you鈥檝e been fueling properly, laying off the caffeine, and sleeping enough鈥攜our problem may simply be habit. It鈥檚 possible you鈥檝e conditioned yourself to expect sweets after every meal by, well, eating sweets after every meal.
You don鈥檛 have to break that habit entirely, Sumbal says, just switch out those indulgences for other items that have more health benefits. 鈥淣aturally sweet foods like dates, figs, or fruit can also provide vitamins and minerals,鈥 Sumbal says, which can aid your recovery.