Suggestions, post running energy?

gladyshb

So I walk, jog, do hill work, repeat about 3 Times a week for an hour. That same day I’m fine but the next day I’m so depleted of energy that I wonder if I’m missing something. I drink a post exercise protein shake, plenty of water, vitamins ,extra vitamin c to replenish. I may add I’m prediabetic and have pcos. Any suggestions on what else I can do?

bbell1985

Perhaps you are not eating enough to support the activity?

Cherimoose

Or maybe you don't get enough sleep?

spiriteagle99

You could be dehydrated. Or you need more carbs to replenish the glycogen you use running.

TavistockToad

Are you low carb for the PCOS?

mabearof6

How many calories are you eating? Are you eating back exercise calories? Are you staying on top of your hydration/electrolytes? Are you sleeping well after runs?

rckeeper22

Check your carb levels; unless you're using a low-carb eating style (keto, etc), it's possible you're feeling low energy because your body burned through its carb stores during the run, and hasn't had them replenished appropriately afterwards.

jjpptt2

I don't know the ins and outs of pcos, but I do know a number of people who have been very successful despite having to work around their pcos... so it's definitely doable. That aside, my first thought/question would be calorie intake - are you eating enough?

Also, I don't think vitamins "replenish" you after a run - calories do (and to some extent, electrolytes).

Lastly, just to be clear... when you say you're depleted of energy, what exactly do you mean?

gladyshb

I’m eating 1730 Cals a day. I’m not specifically on a low carbs diet however I do try to keep the bread intake down (its PCOS worst enemy) I sleep between 6-7hrs, depending on my kids allowing that much lol. Maybe I should replenish with some drink in the mist of it ? Energy gels? I’m depleted to the point I just want to lay down and not get up.

TavistockToad

gladyshb wrote: »

I’m eating 1730 Cals a day. I’m not specifically on a low carbs diet however I do try to keep the bread intake down (its PCOS worst enemy) I sleep between 6-7hrs, depending on my kids allowing that much lol. Maybe I should replenish with some drink in the mist of it ? Energy gels? I’m depleted to the point I just want to lay down and not get up.

1730 net or gross? what are your stats?

rckeeper22

Admittedly I'm not educated on PCOS- but would any of the following carb sources work for you? Rice, quinoa, beans, oatmeal, or even just adding a banana (or other fruit) to your protein shake?

Might be worth giving it a shot. I wouldn't recommend energy gels unless you're getting tired during the workout itself and one to take one before/during; they're not generally designed for recovery.

janejellyroll

Are you currently losing weight?

apullum

Is this a new exercise routine for you? If so, I'm not too surprised that you're tired the next day after doing an hour of intensive exercise. That's a lot of work--especially for a newbie--and your body needs a rest day afterward. Heck, I've been running for three years, and my usual run is an hour every other day. I struggle to do the same workout on consecutive days. So assuming you're a newbie, I think it just sounds like you're doing a bit too much, too soon.

You should also make sure you're eating back those exercise calories. You'll burn a significant number of calories in an hour long workout. If you're not eating them back, then you may not be giving your body the fuel it needs--hence why you feel tired. You need food to fuel your workout, not just a vitamin.

Also...have your bread if you want your bread. It's not true that it's "PCOS worst enemy." Some people with PCOS manage their symptoms better on a low-carb diet, but if you aren't doing that, then there's nothing special about bread that makes it worse for PCOS than similar carb sources. I have PCOS; I lost a lot of weight; I'm an endurance runner who eats a lot of carbs.

Cherimoose

gladyshb wrote: »

I’m eating 1730 Cals a day. I’m not specifically on a low carbs diet however I do try to keep the bread intake down (its PCOS worst enemy) I sleep between 6-7hrs, depending on my kids allowing that much lol.

Yeah, try getting more sleep. Exercise increases the need for it. Here's the great Elliott Hulse explaining it: https://youtube.com/watch?v=mH7iCGDKdq0

If you can't get more sleep, i'd do shorter exercises more frequently.

By the way, all food that raises insulin can affect PCOS, not just bread. Limiting all carbs is what many with PCOS do. Lots of prior posts on that, if you want to search for them.

And that post-workout shake and vit. C are probably a waste of money if your diet has enough protein and you take a multivitamin. Vit D3 is a good idea, since PCOS increases the risk of a D deficiency, which is pretty common to begin with.

gladyshb

Thank you everyone! I will take all in consideration