No energy, especially when exercising

[GameOver]

I feel like I have no energy when running and cannot push myself as much as I could (pre-vegetarian). What foods should I be eating so I can exercise better and not feel like I have no energy?

Thanks.

[gillibean]

What is your diet like now? Are you eating right before or right after exercise? Have you changed your routine at all?

[GameOver]

My diet is pretty healthy. I eat lots of fruit and vegies, eggs every few days, toast, bread etc and occasionally beans. I tend to stay away from processed/unhealthy foods. When I exercise it is usually 3-4 hours after I have eaten and my routine is similar.

[Brandon]

I've gone ahead and moved this to the physical fitness area from food discussion. :)

[prose in motion]

about thirty minutes before i run i drink some juice or gatorade (not much) and eat 1/2 an energy bar or 1/2 a banana with a tad of peanut butter. it seems to keep me going through the workout.

besides your diet, which seems pretty healthy, what else could it be? sleep? are you taking enough rest between runs? do you do any cross training?

usually if i'm tiring out early in a workout its because i've been consistently pushing myself too hard and/or i'm bored with the routine. just some things to think about :)

[swimsweetie401]

Be sure to stay hydrated. Diluted Gatorade can do the trick, along with something light in your stomach. Prose In Motion mentioned an energy bar, or even just a light cereal bar that is low on fat. I always have a Kashi bar before swim practice.

[SonicEarth]

Are you drinking enough water? I've also noticed that eating a piece of fruit right before your workout can do wonders for your energy level.

[Eco_Jihadist]

My diet is pretty healthy. I eat lots of fruit and vegies, eggs every few days, toast, bread etc and occasionally beans. I tend to stay away from processed/unhealthy foods. When I exercise it is usually 3-4 hours after I have eaten and my routine is similar. I like flapjacks for quick energy XD


If they arent already part of your diet i'd add much much more nuts, pulses and grains to it; these often have a fair amount more protein in it then meat does.

(meat is normally just under 20% protein, and plenty of nuts go as high as 25%+)

Athletes who work out regularly should have about 1g of protein per lb of bodyweight or so....with the foods you've listed alone that would be pretty hard without really having to stuff yourself.

Also IMO eggs are an overrated protein source; they're only 12.5 or so % protein which is half as much as most nuts, and only a couple more then bread.


Ooh; also try protein shakes maybe; they have vegan ones too :)

[Dirty Martini]

I like flapjacks for quick energy XD


If they arent already part of your diet i'd add much much more nuts, pulses and grains to it; these often have a fair amount more protein in it then meat does.

(meat is normally just under 20% protein, and plenty of nuts go as high as 25%+)

Athletes who work out regularly should have about 1g of protein per lb of bodyweight or so....with the foods you've listed alone that would be pretty hard without really having to stuff yourself.

Also IMO eggs are an overrated protein source; they're only 12.5 or so % protein which is half as much as most nuts, and only a couple more then bread.


Ooh; also try protein shakes maybe; they have vegan ones too :)

The notion that meat and eggs are poor sources of protein should seem ridiculous to you.

Have you considered ranking food source of protein by the percentage of calories from protein? Ranking them by the percentage of weight that is protein is misleading since eggs and meat are mostly water by weight and nuts and grains have almost no water.

[Dirty Martini]

My diet is pretty healthy. I eat lots of fruit and vegies, eggs every few days, toast, bread etc and occasionally beans. I tend to stay away from processed/unhealthy foods. When I exercise it is usually 3-4 hours after I have eaten and my routine is similar.

What are you eating those 3-4 hours prior to exercise?

If you're eating primarily fruit & veg and adding eggs & beans in there every few days, where on earth are you getting the majority of your protein? How are you providing your body with energy to work out? I feel best when I eat something like this on a workout day:

6:30am: veg & protein (usually egg whites & veggies)
10am: veg & protein (like carrots & cottage cheese)
12pm: veg & protein
3:30pm: veg & protein
5:30pm: work out
6:30pm: veg & protein & whole grain carb (e.g., ww pasta)
8:30pm: fruit & protein

Notice a pattern? :D

[evelinadatta]

Since you are into running, perhaps adding some more good wholesome carbs would help. Watching your protein intake is fine, but remember that majority of your daily intake should consist of carbs, especially if you are into distance running. Brwon rice, whole wheat pasta, oatmeal, quinoa - all have carbs and protein too!

[Dirty Martini]

Actually, some studies have shown that endurance cyclists have greater endurance on a high-fat high-protein diet than those who "carb load" prior to events. This is largely due to the body switching to using stored body fat for energy rather than glycogen prior to the event (you should switch to a low-carb diet 2+ weeks prior to the event to switch your body to a different energy source). Once glycogen is depleted ("bonking" or "hitting the wall"), energy is sapped. This doesn't happen when you do endurance training on a low-carbohydrate diet because you aren't using glycogen as your primary energy source. Hence, greater endurance.

[DZL]

I tend to stay away from processed/unhealthy foods. When I exercise it is usually 3-4 hours after I have eaten and my routine is similar.

there is your problem - try and eat some simple carbohydrates about an hr - 1/2 hr before your workout - i guarantee you'll have enough energy then.

i usually have oatmeal with fruit about a 1/2 hr before my workout, and i have plenty of energy.

Also, check out this book from Lance Armstrong's nutritionist - Chris Carmichael:

Food For Fitness (http://www.amazon.com/Chris-Carmichaels-Food-Fitness-Carmichael/dp/0425202550/ref=pd_bbs_sr_2?ie=UTF8&s=books&qid=1218831635&sr=8-2)

It even discusses vegetarian options - I have it, and it's helped my energy level in the gym quite a bit.

DZL

[Dirty Martini]

You do realize that oatmeal is not a simple carbohydrate, right?


Additionally, processed foods can add energy to your workout. It depends on what you mean by "processed." whey protein? soy protein? maltodextrin? dextrose? all of those provide energy.

[DZL]

yes, i do realize oatmeal is not a simple carbohydrate - but the fruit is.

The advice stands -