Sport post-workout energy

[Jessica M]

Hi everyone,

I've been searching through the forums for help on this topic and I just can't seem to find something that fits my specific situation. I'm having some serious problems with post-workout energy, which is a a serious problem for me since I have to teach English as a Second Language and I have to think in two languages and talk about grammar all day! ACK!

I am 5 feet 8 inches (about 173cm) tall, 195.8 lbs (89kg), currently hanging at about 28.7% body fat (25.5 kg of fat and 63.5 kg of lean). I am a 30-year-old female.

I just started going to the gym in early August and I've lost 9kg (19.8 lbs)! I'm looking to lose 4 kg (8.8 lbs) more by late February, and probably more after that. I am interested in building strength/toning and losing fat, but not being bulky.

I am an ovo-lacto vegetarian, although I prefer soy milk to real milk, etc.

My workout changes every 6-8 weeks, thanks to the fabulous trainers at the gym I go to. It's currently about 2 hours every time I go (averaging around twice a week) and consists of the following (sorry for my lack of specifics, I'm kinda new to this):

1. Stretching.
2. Treadmill - 20 minutes total
1 min walking at 6.0 no incline
2 min walking at 6.0, incline at 4.0
2 min running at 8.5, no incline
1 min walking at 6.0 no incline
(the 2 min running at 8.5 and 1 min walking at 6.0 w/o incline
repeats 5 times)
2 min walking at 6.0, no incline
3. Various exercises with a dual cable cross machine, concentrating on hips and buttocks.
4. 9 minutes on upright bike -
1 minute on gear 4
30 sec on gear 7
(this repeats 5 times)
1 min 30 seconds at gear 4
5. back/abdominal work
6. 20 minutes on CYBEX machine, level 2, cardio mode
7. Stretching/cool down.

I am including my work schedule, so you understand what my free/meal time is like. An average day for me schedule and diet-wise might be the following:

Wake up at 7 a.m.

Breakfast:
1C cornflakes
3/4 C soy milk w/calcium
8oz. herbal tea or coffee with soy milk

1st class from 8:30 a.m. to 9:30 a.m.

Meal 2:
1 scoop protein powder + 1C soy milk
or
2 rice cakes or rye crackers and an apple

Gym 10a.m. to 12p.m.

Meal 3:
2 scoops protein powder + 1.5 C soy milk
or
small can of tuna in water pack + 2 rice cakes or rye crackers + apple

Work 2:30 p.m. to 3:30 p.m.

Meal 4:
Large green salad with tuna and a slice of french bread
or
small can of tuna in water pack + 2 rice cakes or rye crackers + apple
or
1T peanut butter on whole wheat, multi-grain bread

Work 4:00p.m. to 9:30 p.m. (maybe with a cracker or apple in between classes, but not always)

Meal 5:
Grilled salmon steak and asparagus
or
Pasta with red sauce (homemade and meatless)
or
Rice and vegetables

My calorie intake is 1700-2000 a day, more or less. And somehow I am getting a macrobreakdown of about 40% carbs, 35% fat, and 25% protein, on a good day.

I sleep from 11:30 p.m. to 7 a.m. every day.

I would really like to go to the gym more than twice a week, but often I find I am so tired the day after and/or in the afternoon on a day when I go to the gym. I don't like to drink a lot of coffee, and I will not drink energy drinks.

What am I doing wrong? How can I get more energy to get through my long day and still be able to work out three times a week?

Thanks thanks thanks in advance for all your help!!!

 

[Jessica M]

Pleeeeease help! I'm totally confused and I really want to get the most out of my workouts without being tired... starting this week...

 

[*AJ*]

First off, congrats on the weight loss!! We all know it is not easy and can be a bit frustrating. But if you keep at it you will make your goals. Just remember that you didn't gain weight overnight and it will take permanent lifestyle changes to keep the weight off.

Overall, your diet looks pretty good overall. You might want to try to increase the protein a bit. Your ratio of 40/35/25 might not be right for you. Some people are more sensitive to carbs than others.

But another thing could be the type of carbs. Corn flakes and rice cakes have rather high glycemic indices. Whole grains are always better choices. The have more fiber and will break down a lot slower and not affect your production of insulin. Fruit is good because it also has fiber and lots of vitamins. But a few more low glycemic index vegetables might be helpful. My chiropractor told me there is nothing wrong with eating vegetables for breakfast with the green ones being the best. (Things like carrots and corn will also raise your blood sugar.)

The underlying message here is blood sugar and insulin. There are several diets that deal with this, including The Zone, South Beach and Atkins. Another good one (that isn't well known) is Dr. Bob Arnot's Revolutionary Weight Control Program. It's a common sense diet that emphasizes whole grains, vegetables, fiber,... fiber .. fiber.

AJ

Also, just how much water are you drinking?


Oh.. I take back what I said about not enough protein. I think you are probably eating enough, though I bit more wouldn't hurt. But you might want to try eating more balanced meals...i.e. trying to eat that same macro nutrient raio at all meals, including snacks. In addition to more fiber in the carbs, that will also help to control your blood sugar.

 

[Dallen]

Possible reasons why you lack energy after working out or before working out: you're not eating enough. Solution: eat more.

Your diet looks solid, but it's missing many important things, especially in the morning, and after workouts. 1C of corn flakes with just less than a cup of milk? That's hardly enough to start the day. Try increasing it with something like oatmeal, eggs, or something you like. Plus, I'm seeing you're eating the same exact food multiple times throughout the day. Apples like 3 times, protein shakes like 3 times (that's like a liquid meal, you're going to burst out crying one day with something like that), tuna like 2-3 times a day. I'm also seeing you're eating a lot of crackers as "meals" which again isn't a good thing (you'll feel full, but it is barely enough to support you). You need actual food. Pack a sandwich or something. Your body needs carbs (as you know that's the main energy source), don't deny it that valuable source.

I say mix it up a bit and actually try meals after and before working out. One hour before going to the gym, eat something, anything (a sandwich, some oatmeal, etc). Then afterwards, eat more than a rice cracker and protein drink. Perhaps eat a something high in protein/carbs like protein shake with grapes, banana, etc. Drinking protein shakes is not ideal especially if you're using it as a "meal" more than once or twice a day. Protein shakes are ideal to get more protein into your diet by introducing actual food - in other words, not a substitution for food, but a supplement to food. Think of it as a “soda” that you can drink with your meal.

Are you seriously saying from this point on, for the rest of your life, you're going to drink protein shakes? I doubt it, and if you believe it, then you're going to be in for a surprise some time later on. Eat something else. Don't drink tons, and tons of protein shakes.

 

[Jessica M]

Thanks a million for the advice guys! I sort of suspected that I wasn't eating enough protein.... Keep in mind, too, that this was just a sample day. My variety is actually much better than my post makes it look.

Changing old habits is tough, but I feel so much better now that I have!