Energy crashes post workout?
Shadowmf023
Posts: 812 Member
I lift weights for an hour 5 days a week. I started lifting about 2.5 months ago. At first, I had tons of energy post workout. And that's the reason I started doing it in the first place.
Recently about 2 weeks ago, I started having energy crashes post workout. When I get home, I literally just want to go to bed. Keep in mind, that I work out 2 hours after waking up in the morning, and I get 8 hours sleep every night.
I've tried having an early breakfast with some carbs, and then also a pre workout fruit, as well as some post workout carbs. It worked for 2 days. Lol
I currently eat at maintenance calories, which means I do eat back my exercise calories.
I really love exercising and I wanted to add in more classes, but I can't see how it would work if I'm feeling so sluggish all day after just 1. Any suggestions?
Recently about 2 weeks ago, I started having energy crashes post workout. When I get home, I literally just want to go to bed. Keep in mind, that I work out 2 hours after waking up in the morning, and I get 8 hours sleep every night.
I've tried having an early breakfast with some carbs, and then also a pre workout fruit, as well as some post workout carbs. It worked for 2 days. Lol
I currently eat at maintenance calories, which means I do eat back my exercise calories.
I really love exercising and I wanted to add in more classes, but I can't see how it would work if I'm feeling so sluggish all day after just 1. Any suggestions?
0
Replies
-
I wonder if you're deficient somewhere? 2.5 months should be long enough to adjust. Has your weight remained stable for those 2.5 months (and therefore you know what you think is maintenance is actually maintenance?).
Might be time to get some blood tests to check iron and B12 levels perhaps?0 -
Yes my weight has been stable. I should also note that I've been having low energy for years before this. And exercise normally improves that and actually gives me energy. And it DID give me energy, up until recently.0
-
What do you eat post-workout? I just read an article in Runner's World that said you need to refuel within 30 minutes of a workout.0
-
What do you eat post-workout? I just read an article in Runner's World that said you need to refuel within 30 minutes of a workout.What do you eat post-workout? I just read an article in Runner's World that said you need to refuel within 30 minutes of a workout.
I drink calories post workout. Powerade, along with a whey shake and some creatine. And yes that's 10 minutes after my workout.0 -
-
I know you said you were in maintenance so eating your exercise calories back, and that your weight was stable, but...
How many calories are you giving yourself for the work out?
Is your weight very slowly dropping?
What plan are you following that has you lifting 5 days a week?
I ask because I was in maintenance (4y) when I started lifting, ate my usual 150-200 cal back (450-600 for the week), but was exhausted after 10 weeks. When I checked the scale (don't weigh very often) I had probably lost 3lbs over that time.
I decided to start logging and weighing for the next 5 weeks, the length of one of my lifting cycles, and up my calories another 50 per day.
The outcome- yes even with 50 extra I was still losing, still tired. I decided to add an extra 700 to the week. That gave me more energy and stabilized my weight.
So try upping your intake by 100-200 cals 7 days a week and see if it helps.
Look at switching to a 3 day beginners programme that gives you better recovery times.
Also, look at having a snack before bed. I don't know the science, but a high protein snack before bed gives me more energy in the morning.
Cheers, h.
Edit, have a read of this thread on the same subject
http://community.myfitnesspal.com/en/discussion/comment/37845278#Comment_378452780 -
middlehaitch wrote: »Also, look at having a snack before bed. I don't know the science, but a high protein snack before bed gives me more energy in the morning.
Cheers, h.
Edit, have a read of this thread on the same subject
http://community.myfitnesspal.com/en/discussion/comment/37845278#Comment_37845278
Thing is, my energy levels are fine before and during the workout. It's just after.0 -
Maybe too many carbs? More protein? I'd look at your macros throughout the day. Try upping calories a bit to see if that helps and watch the scale. Trial and error is probably the way to go.....0
-
Maybe too many carbs? More protein? I'd look at your macros throughout the day. Try upping calories a bit to see if that helps and watch the scale. Trial and error is probably the way to go.....
I'm a low carber that's upped the carbs a bit. (And before you ask... It's because I adhere to it better, and I control my hunger better with more fat)
My current macros are 100ish grams of carbs, 130ish grams of protein, and the rest is fat. Most of my carbs are consumed around workouts. Calorie wise, looking at 1900, 23 F, 5'2, 132lb.0 -
Have you tried fasted work outs? Don't knock it til you do.0
-
-
Shadowmf023 wrote: »
Right. Do you crash before or after you eat post workout?0 -
-
Shadowmf023 wrote: »
Stop working out. This just isn't for you.
I kid. You need analyse your diet closer. It sounds like your chosen form of fuel cannot fuel you. That and/or your recovery process is not efficient as you think it is. Stress is a big factor too.2 -
Can you change the timing of your workout to later in the day?
If you are running a 5 day split, look at doing a 3 day full body to give yourself a longer rest period.
Sorry, just trying to find a solution for you.
Cheers, h.1 -
I think the low-carb thing needs to be looked at. I know you said it works for you, but carbs are what fuel your workout. You need them. I also suspect you need to take scheduled rest days more often. I agree with the cutting back to three days per week for awhile.2
-
0
-
Anecdotal, grain of salt personal experience:
Crashing just like you. Increased carbs (and subsequently, calories). No more crashes, way more energy.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions