Help! Energy is Dragging

TriLifter

Help! I'm on day 11 of the Whole30 (decided to do it for the month of July) and I've got no energy. I was primal before I started this so I really didn't expect this sudden depletion of energy. I am currently training for a marathon and am having a hard time completeing even a short run without being at least a minute slower per mile than I was before. I have my intake set to 2300 (my TDEE ranges from 1800 on a rest day up to 2900 on a long run day, but the average is about 2400 calories) and my macros are 15/65/20 (c/f/p).

I know that there were a few days (I think days 2-7?) where feeling like crap was "normal," but I'm supposed to be in the "boundless energy" phase and I'm totally not feeling it. Advice, please!

ETA: I've run half marathons, etc. on primal with no issues!

TriLifter

I just took a quick peek at your diary and it looks like you were getting well above 100 grams of carbs before you started the Whole30 on July 1. Now you are consistently getting below 100 carbs. You are in a fat burning state, but you body isn't use to it yet. It takes time to become fat adapted.

Add some sweet potato or higher carb veggies if you feel you need to have more carbs. From what I understand of the Whole30, it doesn't necessarily have to be low carb.

Ah, I failed to mention that I had upped my carbs for about a month per "Paleo for Athletes" but found that I was hungry all the time. Prior to that, I was below 100g.

Barbellgirl

PR, I can only guess at this but if I were you I would increase your protein intake and see if that helps. I know from another thread that you are keeping your carbs pretty low. I would personally increase carbs (healthy ones) like sweet potatoes and fruits a little as well, especially around your exercise. You may be depleting your glycogen stores and not replenishing them adequately???

I like 40%p/35%f/25%c myself, but it sounds like you just need to play with your macros a little. Also make sure you are drinking a lot of water and getting adequate rest. You probably know to do that though.

TriLifter

PR, I can only guess at this but if I were you I would increase your protein intake and see if that helps. I know from another thread that you are keeping your carbs pretty low. I would personally increase carbs (healthy ones) like sweet potatoes and fruits a little as well, especially around your exercise. You may be depleting your glycogen stores and not replenishing them adequately???

I like 40%p/35%f/25%c myself, but it sounds like you just need to play with your macros a little. Also make sure you are drinking a lot of water and getting adequate rest. You probably know to do that though.

I drink 16-22 cups of water/day, so I think I've got that covered.

I tried doing the higher carb thing, but it left me hungry all the time. For the first time in my life I actually feel full, but my energy levels are just low.

Barbellgirl

When you were eating more carbs what kind were they? Veggies? Fruit? Also did you eat them with your fats and proteins? The reason I ask is that I notice the same thing. If I eat my fruit by itself, boom insulin spike and brain telling me to keep eating. If I eat my carbs, especially the high GI ones with other food that reaction isn't as strong. Our bodies will always prefer carbs because they are the quickest energy source, but if you can add more carbs from veggies maybe you won't experience such the hunger reaction??

Adding more protein though I think will help your energy levels.

TriLifter

When you were eating more carbs what kind were they? Veggies? Fruit? Also did you eat them with your fats and proteins? The reason I ask is that I notice the same thing. If I eat my fruit by itself, boom insulin spike and brain telling me to keep eating. If I eat my carbs, especially the high GI ones with other food that reaction isn't as strong. Our bodies will always prefer carbs because they are the quickest energy source, but if you can add more carbs from veggies maybe you won't experience such the hunger reaction??

Adding more protein though I think will help your energy levels.

I already have my protein set to 1.15g/lb of LBM-not sure how much more I could get without adding a protein powder at this time.

When I was eating more carbs, they were never on their own--always with protein and fat. Example of a snack: 2% plain Fage Greek yogurt with 1/2 c blueberries, chia seeds, chocolate protein powder, sunflower seeds, and walnuts.

agdyl

I know when I was eating lower carbs I felt good if I wasn't doing much, but when I'd exercise I was just bonked. I could ride my road bike for 15 miles or so and then just felt dead. I've added in more fruit for carbs and that gives me a lot more energy. I know I've read about people whose bodies adapted, but I really like long multi hour road bike rides and didn't have the patience to wait, to be honest. Now I eat more fruit - focusing on fruit with a lot of fiber like raspberries and blackberries, and when I'm out on my bike, I eat a combo of dates and nuts, which gives me an energy boost. I don't touch the dates unless I'm actively exercising though because they're pretty high in natural sugars.

It can't hurt to try. If you're eating enough and drinking enough water, which it seems like you are, that seems like the next logical thing to experiment with to me.

jennaworksout

i got my energy back when i added more fat , avocados saved me!!

TriLifter

i got my energy back when i added more fat , avocados saved me!!

Hahaha...I eat at least half an avocado every day. What's not to love?!

IDK if I can go higeher than 65% (166g) of fat!

justaspoonfulofsugar

when I did the whole 30(actually 45)last August,it took me a good 2 weeks to feel better on an energy level.
I have heard lots of people complain that after a month,they still had low energy.
The boards on the site for whole 30 was really beneficial for me.Maybe ask around there and see what others are saying.
http://forum.whole9life.com

TriLifter

The boards on the site for whole 30 was really beneficial for me.Maybe ask around there and see what others are saying.
http://forum.whole9life.com

Thank you so much for this! Looks like it's completely normal, albeit frustrating! I have a 15-mile run on Sunday, so I really hope I don't crash!