loosing energy is this because of my lowered calories?

mmysliws

right now my boyfriend and I are training for a half marathon. It has been hot so i know that the temp has been contributing but I am finding that even when its cools down I have a hard time getting going and staying going like I use too. When I run my endurance is there but my body starts to have trouble even lifting my legs it feels like im running through water. There are times I will stop not because I need to catch my breath but to rest my muscles and body. Also I am waking up more tired then I have ever before even with going to bed earlier. I still wake up really tired after sleeping anywhere from 8-10hrs.

Im wondering if the lower calories is to blame. It has been about 2 months since they were modified to 1200 but in the last 2 weeks i have started to notice the changes and nothing else significant in my life really changed.

I was wondering if anyone else experienced this or if its something i need to work on with possible vitamins and even more sleep.

maddymama

Hi,
It's hard to tell what's going on if we can't see your food diary.... are you netting 1200? Are you under 1200 with exercise?
Or over 1200 with exercise?
Are you eating alot of processed foods?

szczepj

More than likely, marathon runners and such need a lot more calories to sustain themselves. I'd try increasing your calorie intake a bit.

nfrank43

I don't know much but I would think it has to do with low calories. I noticed that since starting my diet and calories my hair is falling out more then usual and I too get tired. I have started on my vitamins again but I think since you are training so hard you may need to eat more calories/protein. Good luck, hope someone with more knowledge can answer your question.

twink44

Are you getting enough protein, potassium?

Jhillian

I'd recommened going to your doc and maybe getting a blood test to see if you have anything thats too low and what types of vitamins you could possibly take.. Second, listen to your body if you feel that you need a few extra cals do it..

mmysliws

well i usually am always under my calories between 1-150 calories. when i exercise i eat more than the 1200 but am under the recommended calories after the added exercise.

I think i would say i eat maybe 15-35% processed food a day, thinks like the snake i include with lunch and i do eat more of the "kid" cereals like peanut butter crunch the rest are home made foods (pastas, chicken, etc)

mmysliws

i will also say that i had blood test done about 3months ago and everything was perfect..(this was also before i started with MFP)

also i do not eat alot of protein and potassium (i dont like bananas or fish and i dont take the time to find other foods that include these nutrients)

mamacremers

could it just be the heat? it has been crazy hot here in Nebraska for the past two weeks. One of the signs of heat exhaustion is muscle weakness (when you feel like you're running thru water). I would just think people should take it slower/easier when it's this hot.

_Sally_

Try to hit your calorie totals every day (including the exercise calories) - you may be retaining water due to the high sodium of processed foods. Make sure you are drinking lots of water and eating enough healthy carbs (fruits, veggies and whole grains).

Feel free to friend me and look at my diary (although I zig zag my calories, so I don't eat the same amount every day). I'm training for a half marathon (October race) - and I've done several marathons over the years.

Don't underestimate the effects of heat. I had to stop training for a fall marathon once due to a several week heat wave that left me weak, tired and nauseous. Maybe try running indoors in a/c on a treadmill to get out of the heat?

_Sally_

i will also say that i had blood test done about 3months ago and everything was perfect..(this was also before i started with MFP)

also i do not eat alot of protein and potassium (i dont like bananas or fish and i dont take the time to find other foods that include these nutrients)

Try coconut water for potassium. I like Pure Naked brand.

Try beans for protein (and healthy carb)

run_momma_run

I've done marathons and half marathons, so perhaps I can offer some help. However, I can't view your food diary, so I'm not sure what to say here.

First, are you getting enough protein and fat? Yes, FAT is important for your energy levels. If you're not getting enough from your diet, you'll bonk. A lot. You don't necessarily need to change the way you're eating, you could just add a fatty supplement. Just go to your local health food store and talk to the staff. They can help you find something that will benefit you.

As for protein, you want to eat at LEAST what MFP gives you for your total; but I'll often eat up to 20 or 30g more than that.

And then there are the carbs. Running long distances uses up your glycogen stores and re-fueling is important as you're approaching 2 hours of running. Do you use Gu or gels or energy drinks? If not, you should consider doing that. And for your long run day it's a good idea to fuel your body 2 days beforehand. Eat a pasta dinner on Thursday night if you're planning to run on Saturday morning. That may help too.

Finally, if you're ONLY eating 1200 calories, then you are DEFINITELY not eating enough for your training...

I hope this helps; please feel free to message me if you need any other info; or if you want more feedback on your food, go ahead and make your food diary public and I'd be happy to have a peek.

run_momma_run

OK, there were a few replies as I typed my msg...

Potassium will definitely help. Find a supplement if you don't like bananas, etc. Or how do you feel about a banana smoothie? Throw milk & a banana in a blender along with some berries, maybe even a little protein powder -- would that make a banana tolerable? With a calorie reduced diet, supplementation is often necessary, especially if you're doing the kind of training required for marathons/half marathons.

I do not eat back all my exercise calories either, so I don't necessarily think you have to do that. But you might want to start your morning with some fat and some protein; that may help. Again, I'd have to be able to see your diary to offer more specific advice.

Are you getting at least 8 hours of sleep per night? That may also help.

mmysliws

i didn't know that you could make your diary open so that was helpful. also i think i will have to make a trip to GNC for help. i do think that a banana smoothie would help, its mostly the texture of a banana i hate but i love banana flavored things. also looking back through my diary i have been splurging on drinks during art fairs and eating poorly even though its within calories at times. i think that way i really love this site. so i guess that along with trying to eliminate more of the pop tarts and things (may take a little more time im only 23 and well i just spent that last 4 years surviving in college on them ) I need to work on more natural foods when im in a rush like heading out the door to work and during my lunch break instead of settling for the home cooked meal to be what we make for dinner.

i also think that i will increase my calories for training because i will say that of all the races i have trained for this is the lowest by far i have taken in. its hard though for me to go against MFP because of my results i have so far but there are definitely ways around eating more by making what i eat healthy.

so far all the comments are very helpful

run_momma_run

My favorite "treats" right now are Atkins Advantage protein bars. I love the chocolate chip granola, and the caramel nut chew. mmmm, so good. So you could try finding substitutions for your pop tarts, and that'll help too!

maddymama

In the last week or two, you may have upped your running and not upped your calories, and are running at such a deficit that your body has no energy. I'd up my calories for a few days if I were you and see if that helps how you feel.
It may also be the heat. I can only run at dawn. If I miss dawn, I don't run that day. It's been over 100 degrees for 30 days so far this year, and is usually 90 degrees by lunch, and still at 90 degrees at bedtime.
Good luck figuring this out.