Do you gain weight after exercising? This is why (2024)

There are several research-based reasons why you might notice this a littleweight gainafter training. These include muscle growth, water retention, inflammation after exercise, use of supplements or even undigested food. In most cases, weight gain after exercise is temporary. Here's what you need to know about gaining weight after exercise.

Why did I gain weight after exercising?

Weight gain after exercise is likely due to muscle fiber inflammation, muscle glycogen and water weight gain, and over time muscle mass increases. Ifweight lossis your goal, it can be frustrating to see an increase on the scale after you put in the effort to practice. However, it is often a normal, common phenomenon that is likely temporary. Here are some reasons why this could happen to you.

Muscle weight gain

You will likely gain muscle mass when you start exercising. Howa lot ofthe amount of muscle mass you gain depends on your diet and the type of exercise you do.But any increase in physical activity is likely to produce at least some improvements in strength and muscle mass.

If you participateweight trainingIf you get enough exercise and consume enough protein, you will likely see a more significant increase in muscle mass. Genetics also plays a role in the amount of muscle mass you gain when you start an exercise program.

If you tend to gain muscle easily, consider yourself lucky. Muscles help form a strong, healthy body. Some people gain muscle mass faster than others. But as you gain muscle mass, the number on the scale will likely increase.

Even if you also lose fat, you may see an increase on the scale. Muscle is denser than fat, but takes up less space. This means that as you gain muscle mass, your weight can increase even as you lose body fat.

Water Weight Gain

Water retention is a common cause of temporary weight gain. Premenopausal people are especially sensitive to fluctuations in body weight during the month due to hormonal changes.

When you have your period, you may feel somethingdegree of bloatingjust before and during your period. Exercise can help reduce premenstrual symptoms, so it's helpful to do sokeep up your training,although you still see an increase on the scale.

Research has shown that fluid retention peaks on the first day of menstruation. It is lowest during the mid-follicular period (the middle phase of your cycle) and gradually increases over the 11 days surrounding ovulation.

Another common cause of water weight gain is increased sodium intake. Consuming foods high in salt can cause an increase in body weight.

Studies have shown that most people increase their water intake after eating salty foods, but do not necessarily produce more urine. Thatextra fluid in the bodycomes down to kilos on the scale.Some people are very sensitive to sodium and may retain more water.

Keep in mind that even if you don't add salt to your food, it could still be lurking in the processed foods and drinks you consume. Even some healthy, nutritious foods such as soup, cottage cheese and canned beans can contain too much sodium.

Inflammation after exertion

Your training itself could be the causeweight gain- at least temporarily. However, this increase may indicate that you are training hard enough to see actual results.

Very simply put: exercise (especially strength training) damages muscle tissue. The recovery process after exercise ensures that the muscles can grow and become stronger. But in the meantime, inflammation occurs in the tissues.

Exercise causes structural damage to myofibers (cells in muscle tissue); inflammation is caused by a buildup of white blood cells in the damaged tissue.This inflammation and fluid retention can manifest as temporary weight gain after a workout.

How do you know if your body is experiencing EIMD? You can feel itdelayed muscle soreness, also called DOMS. You will likely feel more soreness the day after or even two days after your workout due to the inflammation and repair taking place in the body.

Additional use

Post-workout nutrition or supplements can also cause some degree of post-workout weight gain. Exercise - especially long endurance exercises such as running or cycling -depletes the body of glycogen.

It is very common for trained athletes to consume additional drinks containing this after trainingcarbohydrates. Carbohydrates help restore muscle glycogen. But for every gram of glycogen stored, the body retains three grams of water.

The result? An increase in stored water and possible water weight gain after your workout. This post-workout effect obviously does not only apply to carbohydrate supplements.

Other nutritional supplementscan also cause weight gain after exercise. Creatine, a supplement used by many avid athletes, can cause weight gain by increasing muscle mass or water retention.

Creatine has been extensively studied over the years. The evidence regarding its effectiveness is mixed, but some early research indicated that creatine supplementation could increase body mass and overall body weight.Researchers hypothesized that these increases were due to increased water retention.

More recent studies have examined creatine's potential to increase muscle strength and muscle mass, with some evidence showing that it may provide a benefit. However, the mechanism by which this benefit is achieved is not fully understood.

High fiber foods

Fueling up on healthy fiber-rich foods can lead to a temporary increase in scale as it works its way through your body. Fiber helps retain water in the colon and results in stools that are less dry and easier to evacuate.Insoluble fiberIt is mainly known to increase stool weight.

Before stool is passed, you may notice a slight weight gain after your workout, but fiber also reduces colon transit time to promote bowel movements and is important for intestinal health.So this is not a nutrient that you should avoid. So how much difference can it make?

Plus, a high-fiber diet full of fruits, vegetables, whole grains, beans and nuts is important for overall health and has been linked to weight loss in studies, so every little bump after fueling up isn't the whole story.

Increased appetite

When you start a new exercise routine, this may be the caseaffect your appetiteand make sure you eat more. For example, a study of previously sedentary people who followed an eight-week resistance training program found that their appetite increased during exercise.However, the research is mixed with other studies that suggest a reduction in appetite or minimal impact.

One review found that moderate-intensity exercise tended to slow appetite without any effect on subsequent hunger or food intake. Although the authors noted that there is wide variation between individuals.

If you find yourself really hungry after a workout, try drinking plenty of water and refueling with nutritious foods that support satiety.

Not getting enough sleep

If you get up earlier to exercise without adjusting your bedtime or exercise in the evening and then stay up later, lack of sleep could be the reason you gain weight after exercising.

A lack of sleep can affect appetite-regulating hormones and can increase appetite and food intake.It can also delay muscle recovery. Try to make sure you get the recommended seven to nine hours of sleep per night so you feel your best.

Should You Worry About Weight Gain After Exercise?

In many cases, you don't have to worry about weight gain after exercise. In fact, if the weight gain is due to any of the common reasons mentioned above, you should consider this a sign of success.

Of course, there are other reasons why you might see an increase on the scale.Some medications can cause weight gain,or your calorie intake may have increased along with your hunger levels after exercise.

Most basic body weight scales cannot tell you whether the weight gain is due to increased fat, muscle mass, or water retention. To measure actual fat loss, you can regularly use a body fat scale (which is usually not very accurate).take measurementson different parts of the body. (If you're losing inches, you're probably on the right track.)

But there are also advantagesdon't focus on the numberswhile measuring your progress toward your weight loss goals. How you feel mentally and physically, how your clothes fit your changing body, and your overall strength and health are all essential parts of the process, too.

A word from Verywell

Exercise provides numerous physical and mental benefits. If you start an exercise program and stick with it, you will likely experience increased energy, an increased ability to perform daily activities with ease, andimproved fitness level. You'll also likely get a boost in pride and self-confidence. These are real benefits that should take precedence over the numbers on the scale.

Let's say you've measured yourself in different ways and feel like you're really going in the wrong direction. If so, you can work with a qualified trainer or registered dietitian, or talk to your healthcare provider to see if there are other options.causes of weight gainafter your workout. But in many cases it's just a sign that you're doing things right.