Eating to fuel your workout

[Cassiel]

For those of you who work out a lot - say, running 40+ mpw or cycling or swimming or whatever at a similar intensity/duration - how do you keep your energy level up? I suppose I need to start with getting enough calories - I rarely get as many as the calorie calculators say I need (and I admit this is partly because I'm paranoid about weight gain and I find it hard to believe I need THAT many calories - working on this). But are there foods that will give me more energy? I'm not currently gaining or losing weight, but when I work out I feel like I'm dragging. Throughout the day afterward, sometimes I feel almost flu-like and like I just want to lie down and sleep. I usually feel better when I eat. I know I should eat nut butters and beans, and I do. But I worry about the amount of fat I get. Sometimes it's as much as 40-50 g per day! I suppose it's proportional to the number of calories I'm getting - when I run 10 miles the calculator says 3,000 - but it seems like so much. Are there other high-energy foods I should be getting?

[VeganTofu*ker]

if you run 10 miles you will need energy! the worst thing you can do is present your body with less fuel, because then it's going to start conserving fuel (your fat) and burning more muscle - bad.

the workout calculator isn't exact, but it gives you a good ballpark. i think you need to give yourself more fuel, or at least try it out. maybe drink an extra protein shake or milk shake everyday, for starters? if you feel more energetic, great. if you gain weight, which i highly doubt, just cut it back a little. the more you start eating, the more you'll burn daily. also, if you gain weight, keep in mind that it might be muscle (muscle weighs more than fat) so don't be discouraged!

[hannahbanana]

I'm in a similar situation - I know I get waaaay less calories than the food calculators say, but I still stay at the same weight. I wonder if those things are partly responsible for the current obesity epidemic. :stinkeye:

But anyway, I run (cross country/middle distance) for my college, so I would say my activity level is pretty high. I generally get my protein from peanut butter, lots of nuts (great for snacking) and beans (lentils and rice is like my fave easy meal). Carbs I feel generally aren't a problem - pasta, rice, bread, etc. I don't really keep track of fat, I usually just figure it'll come along with the other stuff - I doubt I have to worry about not getting enough, and getting too much - well, I generally count on the running to take care of that I suppose.

But I'm with you, I am somewhat concerned that I'm not really eating as well as I should, and I also feel "draggy" sometimes - even for a week at a time, I just won't have any "kick" in my running.

One thing that I'm not good about but which is probably excellent advice to follow - it's important to eat pretty soon after your workout, like within an hour at most. There are different theories about the ratio of protein to carbs to fat that should be in a post-workout snack. There are articles about it here (http://www.sangsters.com/nlm/Workoutfood.shtml) and here (http://www.intense-workout.com/post_workout.html), but a google search turns up a whole bunch, some of which I'm sure contradict the ones I've posted.

Hope this is at least somewhat helpful!

~Hannah

[SerafinaC]

i don't run as much as you, but exercise has been something i've turned to a lot lately. I run about 15 miles per week on average and I also do a few days of light weight training and stretching. Sometimes i feel like my body is dead. I'm eating a lot healthier than i was a month ago, and yet my body still seems to have not recovered. Just walking around seems to be a huge chore... like it's what i get for exercising without proper fuel. What do you guys think of drinks to replenish your electrolytes? Sometimes i tell myself that after I work out i'm going to drink one, but i never do...

[Cassiel]

Thanks for the replies.
I usually try to consume some breakfast within 30 minutes after my run (this usually works out well since I have to be at work soon after). But that feeling that you hardly even want to walk around - that's totally what I feel like sometimes! I usually feel ok-great while running (though been a little draggy lately - that does kind of come and go) but for the rest of the day I frequently want to take a nap!
As for electrolyte drinks, the only time I use them is while marathoning and while doing near-marathon-length training runs. From what I've read, you only really need them if you're going to work out for longer than an hour. YMMV.
So, I guess I'll experiment with eating more. If I gain I can always cut back, right? It's hard for me to judge sometimes. I track my calories pretty religiously, but on a vegan diet you can get so full so fast, sometimes. In order to get even 2500 cals a day I usually have to do 4 meals plus snacks.

[cherylhill]

Read a book called "Thrive" written by Canadian vegan Ironman Triathlete Brendan Brazier who also formulated Vega. Too new to post the actual websites so decipher through my code -

All start with 3 w's-

brendanbrazier dot com
myvega dot com

Also, sounds like lack of calories is your biggest problem. I'm 5'6" 125 lbs and into bodybuilding. I eat 2500+ calories per day.

Use this awesome webiste to monitor your progress-
nutridiary dot com

Also if you eat a lot of grains for carbs instead of fruits and veggies- this will drain you immensly. The body fuels itself on glucose, so feed it it's required fuel- eat tons of raw fruits and veggies for carbs. Keep grains to a minimum as they are somewhat toxic and contain opiates.

I eat over 20 servings of fruit per day. I get my protein from hemp, raw nuts/seeds and fruits and veggies. My intake ratio is 10% protein, 10% fats, 80% carbs. I thrive! I also drink close to a gallon of water per day. It is so important to properly fuel your body.

I ocassionally supplement with a plant based liquid multi-vitamin called Sea Silver.

My main foods are navel oranges, bananas, medjool dates, celery, hemp, raw pumpkin seeds, raw sesame seeds, raw almonds, cucumbers, green bell peppers, broccoli, Roma tomatoes, dulse flakes, zuchinni. Munch on some dates, or some other high sugar fruit immediately following a workout to aid in recovery and put glucose back into your muscles. Eat a high protein meal within 45 minutes after a workout. You can't get fat by eating fruits and veggies and no more than a handful or two of raw nuts/seeds a day. But be sure to get adequate calories.

[purrpelle]

I usually eat a banana mashed on a slice of bread with a little honey, or an apple and PB, or a soy yogurt and a generous serving of ground flax mixed in about an hour before my workout.

post workout, w/in 20 minute i have a protien (full amino profile)shake with flax or PB and a serving of Glutamine. then about 2-3 hours later another tsp of Glutamine just mixed with water or juice. It helps to prevent muscle breakdown when you do a lot of cardio like you do.:guitar:

[SerafinaC]

Let's say you're experiencing some muscle breakdown... do you suggest just fueling your body better or taking a break from exercise?

Yesterday I felt really sore, so i just did some yoga and called it a day. Today i still feel incredibly sore, but i would love to go for a run. Should i do it?

[purrpelle]

Let's say you're experiencing some muscle breakdown... do you suggest just fueling your body better or taking a break from exercise?

Yesterday I felt really sore, so i just did some yoga and called it a day. Today i still feel incredibly sore, but i would love to go for a run. Should i do it?

Mabye breakdown wasn't the best word. when you do extreme amounts of high intensity cardio (marothoners, cyclists, etc.)your body starts to eat into your lean muscle mass for fuel, so glutamine is an important amino to prevent that.

If you are sore from lifting, take time off from resistance training, but you can happily do cardio, just keep it low intensity. eat fruit and drink a lot of water.

If you are just sore and you didn't lift that heavy, REST.

[cherylhill]

FYI - glutamine is derived from an animal source. Read Brendan's book, he goes into great detail about nutrition and he's a champion triathlete- knows what he's talking about.

Lactic acid build up causes sore muscles. This is normal with weight training. I body build and hurt for 2 days after a good workout- 2nd day is worse than first - very common in bodybuilders. Eating a sweet fruit such as dates immediately following a workout helps with recovery.

[purrpelle]

FYI - glutamine is derived from an animal source. Read Brendan's book, he goes into great detail about nutrition and he's a champion triathlete- knows what he's talking about.

Lactic acid build up causes sore muscles. This is normal with weight training. I body build and hurt for 2 days after a good workout- 2nd day is worse than first - very common in bodybuilders. Eating a sweet fruit such as dates immediately following a workout helps with recovery.

nope.

mine is synthetic.

I won't read any book and take advice from someone who sells his own products. it means he must have an agenda.

[cherylhill]

nope. mine is synthetic.

I won't read any book and take advice from someone who sells his own products. it means he must have an agenda.

So you'd rather put man-made synthetic chemicals into your body, which the body can not fully utilize because it see's it as a toxin?

Brendan does not try to sell Vega in his book. He tries to educate athletes about nutritional issues. Who in the fitnees and health industry writes a book without an agenda anyhow? Isn't the main agenda to sell their book to you with their opinions and advice? Don't throw out the baby with the bath water. You might actually learn something. Where did you get your advice on Glutamine from? What was their motive? If you want to find the truth, follow the money.

[purrpelle]

So you'd rather put man-made synthetic chemicals into your body, which the body can not fully utilize because it see's it as a toxin?

Brendan does not try to sell Vega in his book. He tries to educate athletes about nutritional issues. Who in the fitnees and health industry writes a book without an agenda anyhow? Isn't the main agenda to sell their book to you with their opinions and advice? Don't throw out the baby with the bath water. You might actually learn something. Where did you get your advice on Glutamine from? What was their motive? If you want to find the truth, follow the money.

1. glutamine is not fully synthetic.(nor is it a chemical.) it's found in parsley for fricks sake. they synthsise it from wheat berries and veggies. the same way the make protein isolates (like hemp and pea protein)
2. don't be condecending. I get my info from medical papers and reports, sports nutritonists and the like. Glutamine is used for other purposes such as for healing after surgical trauma. by doctors. in hospitals. but they probably don't know as much as Brendan Brazier.
BTW, where did you get your info on glutamine being from animal sources? because that's not always the case. you shouldn't state something as fact if it's not.
3. I am not knocking Brendan, but I don't blindly follow any fitness guru, rather scientific evidence.
4. what do you care what I do anyway? Fitness/veganism has been a part of my life for a long time. I know what works for me and what doesn't. i have been tweaking my diet for years. I am ok at where I am.

[ChelsRm007]

Hey, I'm sure you got a lot of really good reply's, but I'll tell you my situation..

I'm a triathlete who commute's by bike 18 miles everyday and still trains for races.. If you're feeling really sluggish make sure you're not over-training. That's a sign that you need a rest, so maybe try taking a day off or two and see if you don't have more energy afterwards (and carbo load on your day's off!).

Then.. make sure you eat something before you work out (maybe an hour or two before eat some kind of bar and maybe a piece of fruit if you can stomach it). Small meals help throughout the day, lot's of whole grains, protein (beans, tofu etc.). If you find that you're sluggish during the middle of your workout, you can always try sports drinks or take something along to munch on the way (bars, gels etc.)

I always make sure to eat a decent breakfast. I like oatmeal with just a little bit of water and a lot of brown sugar- it's like a big sticky glob that sticks to my stomach, and it doesn't slide around or cause discomfort which is a plus. I've found that it tends to last me longer than other foods when I have to ride the 9 miles to school at 9 a.m..

I'm also hypoglycemic, so I tend to stick to whole grains, lots of organic fruit's and veggies, but then again I'm not perfect and have been known to consume junk food on occasion. Regardless, don't forget to eat right after you work out, stretch and ALWAYS drink water before you're thirsty. It takes a lot of time to perfect your workout and your diet, and it will probably be a pain for a while, but just listen to your body and you'll know what you need. Good luck!

PS- If you're worried about weight- I once read this article about this study where they tested a large number of athletes. One group consumed a "normal diet" where they were given X amount of calories. The other group was given WAY more calories- let's say XX amount of calories (sorry I can't recall the numbers). After extensive research, the majority of group B not only trained better, but they felt better, raced better and lost weight because their metabolism increased and their body's had fuel to burn for intense workouts. The moral of the story: you have to keep wood in the fire to keep it burning! :nana:

[Cassiel]

Thanks! Yes, I am worried about weight, but this is what I told myself after my last doc's visit (in which he told me "you are a fit, thin person - you need to learn to think of yourself that way" because I have been undereating): I will eat more for 2-3 weeks (perhaps even as much as the calorie calculators say). In that amount of time I can figure out what positive effects it may have, and if perchance I do gain weight, I can't gain such a large amount in 3 weeks that I can't easily lose it after the experiment is over. So far so good. It's only been about a week but my clothes all still fit exactly the same and I actually increased my mileage by 10% this week.

[anappleaday]

I had been feeling the same about my running, too. I upped my mileage, but I wasn't eating more to account for the extra calorie burn. Plus, I had been dieting before and became too accustomed to being stingy with calories. When I sat myself down and assessed how many calories I need to eat just being sedentary, I realized my problem was I wasn't eating enough. I have increased my calories and I think my waist has actually gotten smaller. Weird, huh? I had slowed down my metabolism and wasn't making any progress. I have more energy now and I feel much stronger.
Please don't treat yourself or look at yourself like a science project.
after the experiment is over You sound like a sweet person and I just want you to be healthy. I don't even know you personally but I care.

[Cassiel]

anappleaday,
aww, thanks! It's really nice to hear from someone with such a big heart (seems like a lot of people these days barely care about the people they DO know). :) It's also really nice to hear about an experience like yours. I must admit that thus far I certainly feel better and my workouts have been very much improved. And I have not gained any weight, though it's only been a week.

[Gnome Chomsky]

>>nor is it a chemical.>>

well, it certainly is a chemical. So is the rest of earth. :)
...
I...er...eat a lot (just whenever I'm hungry) and load on the protein. It seems to be working.

ebola

[purrpelle]

>>nor is it a chemical.>>

well, it certainly is a chemical. So is the rest of earth. :)
...
I...er...eat a lot (just whenever I'm hungry) and load on the protein. It seems to be working.

ebola

I misspoke. I guess i meant that it is not a chemical in the man made sense.

[Gnome Chomsky]

I knew what you meant.
I'm just kind of an asshole like that, y'know?

ebola

[purrpelle]

I knew what you meant.
I'm just kind of an asshole like that, y'know?

ebola


so why are you picking on me?

[Gnome Chomsky]

er...I wasn't trying to pick on you...but my first inclination in most domains is to be extremely...pedantic.

ebola

[purrpelle]

er...I wasn't trying to pick on you...but my first inclination in most domains is to be extremely...pedantic.

ebola

well, that's not a bad thing i guess. it's important to choose words carefully when on a forum rather than RL, where there's more opportunity to explain yourself. : )

[bmx_quilter]

I don't exercise as much as y'all do, but maybe drinking some soy milk within 15 minutes of exercising might help? It has protein and nutrients and won't be like eating. I have to wait a little while to eat after I exercise. Sometimes, if I feel a little hungry before I work out in the morning, I'll eat a hanful of those Mrs. May's cashew crunch or almond crunch. Then I have a little boost of energy and don't feel drained afterwards.