Carbs the day before being super active?

kittysaruswrecks
kittysaruswrecks Posts: 7 Member
in Fitness and Exercise
Hello Everyone!

I'm pretty much a fitness n00b. I've been actively trying to lose weight by eating healthier, eating under 150 grams of carbs a day, eating around 100 grams of protein, dropped most dairy and starchy foods out of my diet, and I make sure to hit 1500 calories a day. This has been going pretty fine for me when I've been doing cardio and fast-paced walking, but recently I decided to start doing roller derby. Each practice burns about 1500-2500 calories, depending on how many hours it is and what we do. It has been a mix of cardio, endurance, strength training, balance, and basically lots and lots of squats and lunges. I absolutely love it, however, the day after practice I'm exhausted and the day after the second practice of the week I'm pretty much in a brain fog too. I've been getting plenty of sleep, plenty of water, making sure to replenish electrolytes so I'm not really sure what's going on with my body. Someone suggested eating more carbs the days before practice? Does anyone else play roller derby or an extremely physically demanding sport?

Also, how do you work in exercise around a physically demanding sport? Typically the days after practice I'm sore, nothing surprising, from a mix of falling, blocking girls, and doing the squat/lunge positions a lot. I need to build a lot more strength in my core and back, as well as my legs but I'm afraid of doing too much (if there is such a thing?)

Replies

  • MonicaW65
    MonicaW65 Posts: 5
    I ran into this issue when I was doing heavy cardio classes. My instructor had me eating 2 teaspoons of peanut butter before class. It helped with the "burn out" and I wasn't as tired the next day. She said I was burning to many calories compared to what I was taking in and it was wearing me out. Adding a high protein like peanut butter gives your body a good amount of fats too. It a great way to stay focused and maintain your fitness plan. Eating the PB didn't make me gain nor loose but it helped all the other issues/symptoms. I was actually yawning during any exercising and that went away. I now carry Jif singles for this purpose. You can also but almond butter oreither in small single serving packets. Cut the corner off and enjoy. Work out and be happy.
  • kittysaruswrecks
    kittysaruswrecks Posts: 7 Member
    I will definitely give that a try :) thank you!
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    So you're eating 3000/4000 calories on those days to NET 1500 yes?

    I hope you're not eating just 1500...you're heading for problems otherwise!

    Un fuelled high intensity cardio unfortunately isn't going to burn your fat stores, they can only release so much.

    You'll be using lean body mass for energy, and that will leave you feeling awful, and eat into muscle too.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    I ran into this issue when I was doing heavy cardio classes. My instructor had me eating 2 teaspoons of peanut butter before class. It helped with the "burn out" and I wasn't as tired the next day. She said I was burning to many calories compared to what I was taking in and it was wearing me out. Adding a high protein like peanut butter gives your body a good amount of fats too. It a great way to stay focused and maintain your fitness plan. Eating the PB didn't make me gain nor loose but it helped all the other issues/symptoms. I was actually yawning during any exercising and that went away. I now carry Jif singles for this purpose. You can also but almond butter oreither in small single serving packets. Cut the corner off and enjoy. Work out and be happy.

    Good suggestion, but it wasn't the source of fuel that improved things, it was the extra calories. The OP needs to be eating her exercise calories back PLUS her 1500. She will still be in deficit.

    Hopefully the burn calculations are coming from a heart rate monitor.

    I have come to the conclusion that fat cutting without burning lean body mass is best done slowly, with very low impact exercise like walking. It's far too easy to end up skinny fat and worn out.
  • kittysaruswrecks
    kittysaruswrecks Posts: 7 Member
    I see a "diet coach" (psychologist) who told me I should stick to the 1500 calories because I'm trying to lose weight, despite my better judgement, I listened. She is trying to get me a referral to see a dietician but this could honestly also be the issue. She also told me I shouldn't drink protein drinks either because I'm trying to lose weight and I've been skeptical. Playing roller derby, you use a lot of muscle power, both in pushing off to gain speed, trying to push girls over, and even just balancing yourself on skates doing various things like walking without rolling your wheels. I figured it was intense enough to rationalize a protein drink but I feel like I can't see this dietician quick enough.

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