need advise on how to not be so tired from workouts
03-17-2011 09:45 PM
I disagree with the advice to add protein. If you lack energy, what you need is carbs, and not the sugary kind. Also, it was already said, but cut your training time back and make it more intense. I train hard nearly every day, but I never push an area of my body that's sore and recovering from a previous session. Being sore is one thing. Feeling run down and crappy is something else and you can totally avoid it.
03-17-2011 11:42 PM
That looks a lot better! Remember, get those carbs in your body for energy. Oats are a great source of slow-releasing energy.
Originally Posted by croissant
03-18-2011 07:10 PM
yeah thanks everyone! I would have been continuiong in a really bad way if wasnt for everyones advise here...
Yeah tubbenova, thanks for the encouragement! I know how you feel.... I went from being really active to feeling like an old grandpa in just a few weeks. But am slowly recovering now.. I have been measuring my waist and it hasn't really changed even though I am eating a lot more. and LOL I dont eat the oats with the beans.... I made the list of things I eat almost daily depending on where I am at but thats pretty much it most days + a couple coffees and a tea. I eat rice and beans sometimes with veggies and fish or chicken..
I start the day with a huge breakfast most days. bowl of oats with a whole bannana cooked in it which is a tasty combo and naturally sweet, a home made "mcmuffun", and coffee. I make batches of beans a rice a couple times a week which I eat randomly in the evening sometimes afternoon. IDK but for me it seems like rice and beans are superfoods.
There was like a week where I didnt really do anything active I even took a couple days off to just lay n bed and get up to eat, which is what I did pretty much that whole week. Only in the last couple days have I started to do anything active again and Im taking it slowly; walk the dog, bike to school thats it. It has been like when I wake up I felt so bad I would just lay there for a few hours and only get up when I had to pee really bad.
When I think back I have probably been in a state of over-training for about 6 weeks. My mom just got knee surgery and I think I was worst off than her honestly... well at least in some ways... Because I was completely drained of energy mentally and physically.. it really feels like all the blood that should be in my brain has been in my legs. This makes me realize how tied diet is into mental and emotional wellbeing.
I am going to start working out my core and upper body again today. I am going to keep my diet around 2400-2600 calories and up my protein to about 110-120 g protein. I would say around 700-1000 calories are from carbs. i am going to start eating a few Tbsp. of black strap mollases daily to get my DV of potasium because I know for sure I have been deficient there for a long time.
I kept reading about all this low carb diet stuff and I found bmi calculator but it didnt include the how many you consume if you are active so I looked up how many calories different exercises burn and added it on while trying to keep a 600-700 defecit but now I found another calculator that bumps usage up like something like 400+ callories over what I had previosly been thinking and it all makes sense now. It seems like a lot of those bmi calculator things on the net for loosing weight are geared towards people who dont exercise but still want to loose weight, maybe they might walk a mile a day as exercise. I wish they made that they were more specific because following those have really done a number on me. I followed bad advise under false pretenses and was thinking I just need to push myself harder to get back where I was a few months ago.
I didnt understand why I was having so much trouble biking around 80 miles a week when 5 months earlier I was biking around 150 but I ate a lot and didnt really lose any weight. BTW I am trying to loose weight I gained about 1.4 years back. At the time I without any training at all not even running or jogging ever ran/walked a marathon. Only to discover i am flat footed and hurting my right foot so bad I couldnt walk more than a few feet without being in a lot of pain for about 4 months in which time I gained like 25-30 pounds of fat. Yes I know that was stupid but hindsight is 20/20. Just like this stupid diet I tried.
03-18-2011 09:25 PM
when I think about it when I travel, or am backpacking, basically walking a lot all day. I tend to eat 1 or 2 main meals a day in the after noon and/or evening and snack the rest of the time on fruit, juice, nuts, chocolate, and have oats for breackfast and I feel pretty damn good. but I am also moving all day and drinking lots of water.
03-19-2011 03:32 PM
Running with the Big Boys
i used to get very tired after and during my workouts till i started to do cardio before my workouts then i hit the bags after
03-25-2011 06:57 PM
yeah so a little update... I havent been really doing too much... I started using a 2 litter soda bottle like a foam roller on my legs... man my whole leg feels like a giant knot.... Im eating a healthy amount. I still feel pretty drained and fatigued most of the time even though I am not doing much... It still feels like my legs will need at least a week probably more like 2 or 3 to recover hopefully my energy levels return sooner than later.... Seriosly I feel like a retard sometimes unless I drink a lot of coffee throughout the day....
If anyone has suggestions as alternatives to caffiene let me know.
03-26-2011 12:04 PM
Running with the Big Boys
go get blood work. u could have low test...
i know when i dont do anything for a while, i become more tired. so i have myself in a pattern almost of getting up and going till its bed time.
03-26-2011 08:40 PM
A few people began to mention adding more carbs, including yourself. As one who runs endurance races I can say this is pretty important. Try increasing your complex carbs 30, 45, or 60 minutes before your long/intense rides and adding some simple carbs after. You can try adding some waxy maize starch to your protein drink afterwards or give some Endurox a try for afterwards. Also, you could try some accelerade to drink during your rides. I often mix Body Mortar (my favorite BCAA's) with Accelerade to drink during and even after my endurance sessions. Depleted glycogen stores is often a cause for lethargy for people during endurance activities. Carbs are not necessarily your enemy and in fact can be your friend. Just amounts, types, and timing are important factors to consider. Using carbs to fuel exercise that is going to burn cals and get your metabolism going good is perfectly fine. Think of it as a wood furnace. You need to add fuel to get it burning hotter and for a longer time. Also, don't be afraid to take rest days man. You should always have at least 1 full rest day with no hard physical activity and try a milage build up plan with a tapering system. Pick a starting point (milage or time) and try adding 10-15% to that over a weeks time frame or so. Then include your tapering system with this. For example...
One long mileage day
One short mileage day
3 or 4 intermediate mileage days
1 or 2 rest days off the bike (with at least 1 day being complete rest)
If you feel like you need to add another rest day in here or there, listen to your body and go for it.
Below I have posted 2 links to threads that I have done on nutrition in the past. You may find some good info in there.
Hope some of this helps for ya.
Fuel Talk Pt 1...Though I'd Share This
ZONE Meal of the Week Pt 1
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
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