Sport Tired late in the morning; sleep or nutrition?

Sport Fitness
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cup0water

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Lately, after my workout, I am usually tired by 11:30-12.

My morning routine is the following:

wake up 7, eat a clif bar and 2-3 glasses of water, and start my workout at 8

8 - 9 series of compound and isolated exercises followed by a shower at 9.

I usually start eating around 9:20ish and start with one cup of Bolthouse (which is a blend of fruits). Followed shortly by a protein meal, eggs, salmon, chicken etc..

By now its around 10 and I usually feel great by this time, but I start feeling sluggish around 11 or 11:30 and feel compelled to take a nap.

I also get about 6 1/2 to 7 hours of sleep.

I'm thinking this might have to do with my post-workout meal, right?
 
How long does your workout last?
Is your PWO meal high in carbs?

you might not be getting enough sleep, but who knows. Is it the same on the days you don't work out? And if it is the same, does it come in relation to meals?
 
My workout usually last from 50 minutes to 1 hour.

My PWO consist of a Juice blend called Bolthouse. For some odd reason they dont show any nutritional facts/information but it contains 48 berries, 1/2 banana and 6 apples in a 946 ml bottle, and I have about 1 cup a day.

Do these Juice shakes work for a PWO? Happy planet, Bolthouse etc... Do these work for the meal or do i need more.

I work out 5 days a week, and on the weekend I am not usually tired. So i would assume this is a nutritional issue.
 
Do you sleep more on the weekend when you don't work out and you aren't tired?

It could be that you need more PWO, or it could be that you have a bad carbohydrate tolerance, a symptom of which is that you get tired after you eat a bunch of carbs.. but after exercise this shouldn't really be a problem, since carbohydrate uptake into the muscles is insulin independent at that stage.

How is your hydration? Do you sweat a lot during training?
 
On the days i workout (monday-friday) i wake up at 7am and on the weekends i try and keep it at 7:30 - 8, sometimes it does slip though, eh.

Hydration shouldn't be a problem, i drink plenty of water before, during and after and throughout the day.

One irregularity i have notice though, is that my body seems to want to sleep much more and longer. Today for example, i slept until 10:30, and whenever i don't set my alarm or my parents don't wake me up, I keep sleeping until late afternoon. This never happened before September, (before i started working out) i used to always wake up around 9 - 9:30 if i didn't set my alarm. My bodies seems a lot more exhausted than usual.

I think its because of my PWO meal. I dont necessarily have any protein powder at my disposal. Most protein powders are too expensive for my budget atm.

Do you have any PWO shake recipes that are simple and dont require any protein powder formula agents.
 
well, protein powder is probably the cheapest high quality protein you can get your hands on.. way cheaper than chicken.. and in Norway, it's even a little bit cheaper than tuna..
 
It could be that you need more PWO, or it could be that you have a bad carbohydrate tolerance, a symptom of which is that you get tired after you eat a bunch of carb
Click to expand...

Can you expand more on carbohydrate intolerance?
 
I would not be taking a post workout drink that had a complete lack of nutrition information. May as well eat glue post workout, for all you know its got an identical nutrition profile.

Get more rest too.
 
the same as insulin resistance, really.. you eat carbs and they elevate your blood sugar more than they should because they aren't being pumped into your muscles, etc, fast enough.
 
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