Nutrition and sports: how to combat evening overeating after a hard sprint or release?

Evening overeating is a common problem for developers who sit at the monitor all day solving complex bugs, and in the evening—after closing a sprint or a difficult release—feel irresistible hunger. During the day, the brain spends a lot of glucose on cognitive load, and stress stimulates cortisol production, which leads to breakdowns in front of the fridge.

To avoid the evening binge, it is important to properly distribute calories throughout the day and prevent severe hunger. If you fueled yourself with coffee and fast carbs all day, your body will demand compensation in the evening in the form of fatty and sweet foods.

Try implementing the following rules to control your appetite at the end of the day:

Remember that the desire to eat something sweet or unhealthy in the evening is often not physiological hunger, but the result of brain fatigue. Sometimes, instead of eating, a simple change of activity, a warm bath, or a short walk in the fresh air helps relieve nervous tension.