Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
7 Common Reasons Runners Have Cravings (And How to Fix Them)
- By Amy Stephens RDN CSSD CEDS
Cravings are common, especially in individuals exercising at a high level. The most effective way to manage them is to understand what’s driving them and start by developing a nutrition plan that addresses those causes directly.
Cravings are often your body’s way of signaling that something is missing or needs attention. Rather than trying to ignore them, view them as useful feedback. Here are some common causes of cravings and practical ways to fix them.
1. You’re Not Eating Enough to Support Exercise (Underfueling)
This is the most common reason, especially in athletes. Exercise increases the amount of food your body needs. Underfueling can be intentional or unintentional. Hunger and satiety cues can be challenging to read during high intensity training blocks (college athletes, marathon or triathlon cycle).
If your body isn’t getting enough energy, it will want:
- Quick carbs
- Sugary foods
- Larger snacks
It’s not about willpower, it’s the way your body responds to lack of nourishment.
Signs:
- Cravings later in the day or at night
- Thinking about food all the time
- Feeling out of control around snacks
- Thinking about food much of the day
- Small breakfast (banana) + small lunch (salad)
What to do:
- Eat something every 2–4 hours
- Include carbs, protein, and fat at meals
- Don’t skip meals earlier in the day
- Start eating within two hours of waking up
2. You’re Restricting “Unhealthy” Foods
The more you tell yourself you “can’t” have something, the more your brain focuses on it.
This is both psychological and biological.
Example:
Cutting out sweets → stronger sugar cravings later
What to do:
- Allow all foods in a balanced way
- Include less nutritious foods (i.e. sweets) regularly (not just as a reward)
- Skip the all-or-nothing mindset
Incorporate less nutritious foods (sweets) after a balanced meal, not in place of
3. Your Meals Aren’t Balanced
If meals are missing key nutrients, you’ll likely feel unsatisfied—even if you’ve eaten enough calories. That means eating enough carbohydrates, protein, fats and color from fruits and vegetables in each meal.
Common patterns:
- Low protein → still hungry
- Low carbs → low energy + sugar cravings
- Low fat → not feeling full
What to do:
Build meals like this:
- Carbs (energy)
- Protein (satisfaction)
- Fat (fullness)
- Color from fruits and vegetables (vitamins/minerals)
4. You’re Mentally or Physically Drained
Cravings often increase when you’re:
- Stressed
- Sleep-deprived
- Overtrained
Your brain looks for quick energy and comfort.
What to do:
- Prioritize sleep (huge for appetite hormones ghrelin and leptin)
- Add structured snacks during long or stressful days
- Identify potential stressor (boredom, fear, feeling overwhelmed, etc.) and develop coping skills
- Recognize: not all cravings are about food
5. Habit and Environment
Sometimes cravings aren’t physical at all, they’re learned patterns.
Examples:
- Dessert every night
- Snacking while watching TV
- Afternoon “snack break” at work
What to do:
- Ask: Am I actually hungry?
- If yes → eat
- If no → try a pause, then decide intentionally
6. You’re Sticking to a Too-Strict Food Plan
Following a plan can be helpful, but when it becomes too rigid, it can disconnect you from your body’s actual needs. Your nutrition requirements shift with changes in training intensity, duration, and daily activity. If you’re locked into a fixed plan, you may not be eating enough to support changes in exercise intensity. You might end up under-fueling or ignoring important hunger signals.
Common Patterns:
- Feeling hungry but waiting until a scheduled “meal time” to eat
- Relying on a set meal plan instead of tuning into your body’s cues
What to Do:
- Be flexible with your meal plan
- Eat when you feel hungry, even if it’s outside your usual schedule
- Practice listening to and responding to your body’s hunger signals
- Trust that your body knows how much food you need
7. Your Hormones Are Fluctuating (Females)
Hormone fluctuations (such as estrogen and progesterone) are fluctuating daily and are a normal part of the female menstrual cycle. These hormonal shifts can impact appetite, energy levels, and cravings, particularly in the days leading up to your period.
Common Patterns:
- Increased cravings (especially carbs or sugar) at certain times of the month
- Feeling hungrier than usual despite eating regularly
- Lower energy or increased fatigue during training
- Changes in mood or appetite around your menstrual cycle
What to Do:
- Track your cycle and know when your cycle is coming
- Expect and plan for increased hunger, this is normal, not a lack of control
- Add an extra snack or increase portions, especially carbohydrates
- Prioritize balanced meals (carbs + protein + fat) to stay satisfied
- Avoid restricting during higher hunger phases—it often leads to stronger cravings later
- Stay consistent with fueling to support training and recovery
So… How Do You Improve Cravings?
Here’s the best answer:
You don’t eliminate cravings—you reduce the intensity and frequency by meeting your body’s needs consistently. For athletes, this means staying flexible and eating enough each day to match your energy demands. Working with a sports dietitian can help you better understand how much to eat and when to fuel your body for optimal performance.