Help me eat better on workout days

bendyourkneekatie

Brief history: Started mfp-ing about 3 weeks ago. Started a bit too low, moved to 1700, which includes 300 for breastfeeding, and have lost a couple kg. All good. Haven't been exercising other than about 10k steps a day pushing the kids to the park and shops and so forth, and haven't been eating extra for that really. Just joined the gym (hooray gym with creche)!!
I want to do weight training, maybe 5x5, but just to get back into the swing of things I accompanied my mum to bodypump today (such nostalgia, I used to be a real les mills fan, 6 or so classes a week, pre-babies). I did ok, felt like I was pushing myself without injuring myself. But I got very dizzy at certain points and was also quite shaky. It felt more like lack of energy than strength, and I want to make sure I can get the most out of my workouts.
At that point I had eaten:
Porridge and banana for breakfast (224 cal), a skinny caffe latte at a cafe (approx 100 cal), a lean cuisine for lunch (265 cal), and 2/3 of a small apple (the baby stole the rest, approx 50 cal). I drank a decent amount of water throughout the day, and had walked about 8,500 steps at that point.
So, yeah, I assume I should be eating more/better before working out if I want to be able to push myself. I guess it could also have been that I breastfed the baby just before leaving, and even if I thought I'd drunk enough I could have been somewhat dehydrated...
I'll be working out mainly in the morning from now on (creche is only open 9-1 and I have to be outta there by 10.30 anyway so the baby can have a nap), so I'm thinking a breakfast of more than a porridge sachet and a bit of banana may be called for. What would people recommend?

Oh, the other stats: age 31, SW 71.1kg/156lb CW 68.4kg/151lb GW 63kg/139lb

SezxyStef

Okay so how much are you eating a day? doesn't look like enough esp for a breast feeding mom, with other kids.

Breakfast of porridge and a banana for 224 claories...???? why not more calories? toast with peanut butter added in, yogurt...etc.

My breakfast in the morning in the winter is my standard coffee with cream and sugar, 1.5 eggs, veggies mixed in with cheese and ham (egg muffins which are easy to make ahead and warm up) 100grams of ham and a slice of toast with real butter. About 500 calories.

In the summer it's a breakfast fruit smoothie with protein powder (so I can meet protein goals) which is 180grams of fruit (frozen) 1cup of almond milk, 1 cup of juice blended with my coffee of course about 500 calories.

Later in the morning i have a greek yogurt.

999tigger

What stef said it immediately struck me you arent eating enough to fuel a workout.
I will have oats, with whatever combination i fancy that day, seeds golden syrup, banana peanut butter, fruit etc, but I will eat 400cals of it. I dont think porridge and a banana is 224 calories.

I then take a banana or two along to the gym with me , hydrate and refuel as i go along. You arent going to need it if its <1hrd imo, but if you feel faint then stop and pace yourself. Drink water to hydrate, have something else as a a fall back just in case.

Breastfeeding you need to be eating enough to account for that.
http://www.nhs.uk/conditions/pregnancy-and-baby/pages/lifestyle-breastfeeding.aspx#close

bendyourkneekatie

999tigger wrote: »

I dont think porridge and a banana is 224 calories.

It's a small pre-packaged sachet of porridge (179 cals when made with 125ml of skim milk) and 50g of banana.

I'm wondering if I should do egg and toast. Mornings are a bit crazy and I just go with the easiest breaky that I can also make for the toddler, and make a baby-fied version of for the baby, and we don't usually have eggs cos of toddler allergy, but I could do that to have an easyish more energising breakfast.

I often don't get much time to eat proper food during the day, and as part of trying to lose weight I am cutting back on the mindless snacking, so my main meal is dinner once my husband is home and I have time to prepare it. I get to 1700 most days, sometimes a bit over or under.

And yes, a banana to the gym is an excellent idea, as I have to take a piece of fruit for the creche's morning tea anyway, so I may as well take an extra for me!

ArvinSloane

I've recently started adding plain Greek yogurt to my oats for more protein and fat in the morning, since just oats and banana was basically just giving me straight carbs and I was hungry again like an hour later. That might be something you could try that wouldn't really add any time or effort since you've got to feed the kids as well.

RodaRose

katem999 wrote: »

999tigger wrote: »

I dont think porridge and a banana is 224 calories.

It's a small pre-packaged sachet of porridge (179 cals when made with 125ml of skim milk) and 50g of banana.

I'm wondering if I should do egg and toast. Mornings are a bit crazy and I just go with the easiest breaky that I can also make for the toddler, and make a baby-fied version of for the baby, and we don't usually have eggs cos of toddler allergy, but I could do that to have an easyish more energising breakfast.

I often don't get much time to eat proper food during the day, and as part of trying to lose weight I am cutting back on the mindless snacking, so my main meal is dinner once my husband is home and I have time to prepare it. I get to 1700 most days, sometimes a bit over or under.

And yes, a banana to the gym is an excellent idea, as I have to take a piece of fruit for the creche's morning tea anyway, so I may as well take an extra for me!

I understand about eating one main meal during the day. That works for a lot of people on here.

If you want to increase your protein in the morning, add some meat that you saved from dinner the night before -- like a piece of chicken or ham.
Also cheese and nuts are quick and easy in the morning.

SLLRunner

katem999 wrote: »

Brief history: Started mfp-ing about 3 weeks ago. Started a bit too low, moved to 1700, which includes 300 for breastfeeding, and have lost a couple kg. All good. Haven't been exercising other than about 10k steps a day pushing the kids to the park and shops and so forth, and haven't been eating extra for that really. Just joined the gym (hooray gym with creche)!!
I want to do weight training, maybe 5x5, but just to get back into the swing of things I accompanied my mum to bodypump today (such nostalgia, I used to be a real les mills fan, 6 or so classes a week, pre-babies). I did ok, felt like I was pushing myself without injuring myself. But I got very dizzy at certain points and was also quite shaky. It felt more like lack of energy than strength, and I want to make sure I can get the most out of my workouts.
At that point I had eaten:
Porridge and banana for breakfast (224 cal), a skinny caffe latte at a cafe (approx 100 cal), a lean cuisine for lunch (265 cal), and 2/3 of a small apple (the baby stole the rest, approx 50 cal). I drank a decent amount of water throughout the day, and had walked about 8,500 steps at that point.
So, yeah, I assume I should be eating more/better before working out if I want to be able to push myself. I guess it could also have been that I breastfed the baby just before leaving, and even if I thought I'd drunk enough I could have been somewhat dehydrated...
I'll be working out mainly in the morning from now on (creche is only open 9-1 and I have to be outta there by 10.30 anyway so the baby can have a nap), so I'm thinking a breakfast of more than a porridge sachet and a bit of banana may be called for. What would people recommend?

Oh, the other stats: age 31, SW 71.1kg/156lb CW 68.4kg/151lb GW 63kg/139lb

Kate,

First, I'd mention your symptoms to your doctor.

Secondly, how much do you consume each day? If you're eating too few calories overall, that can lead to low energy.

Also, are you overdoing it in the workouts? You might want to start smaller and work up to the big workouts, or just go easier in the Les Mills workouts.

Finally, you don't have much to lose, so set your calories to lose .5 pounds a week. That will give you more calories, which may help your energy level.

SLLRunner

SezxyStef wrote: »

Okay so how much are you eating a day? doesn't look like enough esp for a breast feeding mom, with other kids.

Breakfast of porridge and a banana for 224 claories...???? why not more calories? toast with peanut butter added in, yogurt...etc.

My breakfast in the morning in the winter is my standard coffee with cream and sugar, 1.5 eggs, veggies mixed in with cheese and ham (egg muffins which are easy to make ahead and warm up) 100grams of ham and a slice of toast with real butter. About 500 calories.

In the summer it's a breakfast fruit smoothie with protein powder (so I can meet protein goals) which is 180grams of fruit (frozen) 1cup of almond milk, 1 cup of juice blended with my coffee of course about 500 calories.

Later in the morning i have a greek yogurt.

Breakfast is usually my large meal, and I eat anywhere from 500 to 750. This morning it was about 750. Will take me through my morning run!