Sport So tired!!

Sport Fitness
S

shellsy21

0
Ok it was about 2pm when I could totally pull a George from Seinfeld and sleep under my desk LOL!! I was hoping someone could look at what I consumed so far and let me know if thats a reason PLEASE!!:)

B- 1/2 cup low fat Cottage Cheese cup of plain corn flakes with ski milk

S- low fat string cheese

L-grilled chicken cutlet with raw celery, broc., and some Cherry tomatoes with a little fat free Ranch

LOTS OF WATER
 
snack looks a little light to me.

lunch isn't that heavy, shouldn't make you tired.

I assume you have an afternoon snack, dinner and a bedtiem snack?

how many hours of sleep do you usually get??
 
Saying that you have gotten adequate sleep and do not have any major fallbacks, you need to get the veggies and or fruit in all your meals. String cheese would be better subbed out with a protein carb meal....check out this link for help on eating

Rule of thumb:
Your body needs (glycogen) sugar in the morning and around workout times.
 
trainerty said:
Saying that you have gotten adequate sleep and do not have any major fallbacks, you need to get the veggies and or fruit in all your meals. String cheese would be better subbed out with a protein carb meal....check out this link for help on eating

Rule of thumb:
Your body needs (glycogen) sugar in the morning and around workout times.
Click to expand...
Great web site trainerty!! now when you say around work out time is that before or after?? Or both? :confused:

Also I do get PLENTY of sleep, never any less then 8 hours! I do snack later in the afternoon too, usually some pistachios, cottage cheese, or veggies. I have to say my work out was extremly hard for me today also, I didn't have the strength I usually do, (not that I have alot) and I got a bad headache during it. :eek:
 
I'd add more calories in at each meal and I'd also eat around 2pm. You don't mention your stats (age, weight, body fat %, height, workout routine, goals, etc) nor the times you ate these meals.

If you are continually having a crash around 2pm each day then the problem is glucose related and can usually be fixed with a simple change in menu. So just from assumptions I am making: eat more and eat every 3 hours.
 
shellsy21 said:
Great web site trainerty!! now when you say around work out time is that before or after?? Or both? :confused:

Also I do get PLENTY of sleep, never any less then 8 hours! I do snack later in the afternoon too, usually some pistachios, cottage cheese, or veggies. I have to say my work out was extremly hard for me today also, I didn't have the strength I usually do, (not that I have alot) and I got a bad headache during it. :eek:
Click to expand...

Thx Shellsy
When I say around workout times for eating prot/carb.....I mean both.
Headaches during workouts can come from a variety of causes. I have a few clients with mentally frustrating careers. Stress sometimes causes problems with a group of muscles used for "emergency" respiration. These muscles are mainly around the neck. Since they are engaged during work, making use of them when working out will overtrain them and sometimes cause blood pressure to increase in the head.
Also, if you have a high stress job it is very possible you are overtraining your nervous system. If so, you will need to take it easy on your workouts until you (your body) are able to cope with the stress.
For now here are some guidlelines to help for training:
:) Posture is everything....ENFORCE IT....you will have to pull more than you push in your exercises (i.e. db deadlift over squats/ bentover row over pushups/ chinups over shoulder press)
:) Stretch only what is tight....not everything. Static stretch should be held for no less than 25 sec. Most women I have worked with are tight in these key areas (neck/chest/lats/hip flexor complex/quads/calves)
:) For right now keep the cardio short and sweet. Cardio increases the output of cortisol. HIIT training may be more optimal.

Any questions lemme know
 
Thanks everyone for the advice!!

Question,Glucose I can find in good carbs right? Sorry if that sounds like a stupid question, but I'm getting so much info I'm confusing myself lol! :p

Also whats a good fat night? Trainerty I was asking after reading that link you gave me??
 
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Glucose can be found in all foods, but carbs provide the mose readily available and usable source for glucose. The trick is to eat a carb and a protein together at each meal.

Why? Because eating just a carb will cause your glucose level to go back down in an hour or so. But... adding a protein with the carb will cause you to digest slower and not cause a rapid increase then decrease in glucose levels. AKA- crashing at 2pm.
 
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