I neeeed energy - help please!

Maldivesbeachbodplease

Hi all,

So i work really long hours....i am up at 5am...leave the house at 6am and home by about 8pm. I am trying to eat clean and eat small regular meals but i just find i have zero energy...which isn't helping when i need to exercise in the evening!!

I am not really a coffee drinker...i have the odd sugar free red bull but half the time i feel dead!

Any advice on what i can do to get more energy? any good supplements? thank u! xxx

coconutbuNZ

OMG how do you stay awake without coffee?!!!

Berocca

Amy_nz

Can you fit exercise in anywhere during the day, not just the evening? I often work fairly long hours too, so I completely feel your pain, but even if you took half an hour once or twice a day to go for a good long walk or take the stairs a few times or something it might help.

(I'm still at the stage where it seems ludicrous that exercise GIVES energy, but I'm starting to grudgingly believe it. It really does work.)

Edited to acknowledge that you're exercising in the evenings...

MashaSK

Same problem-long working hours, waking up 5 am and gym time only late evenings

Pebble321

How much are you eating? If you have cut calories low (ie. 1200 cals like so many people on MFP) you might not be getting enough calories - and calories are energy.
If you are eating a reasonable amount, try experimenting with when you eat. You might find that a large breakfast and lunch works well for you rather than small meals spread out during the day. Ther is no right or wrong for meal timing, you need to experiment to see what suits your body and lifestyle.

SusanLovesToEat

Can't advise as your food diary is closed...

cramernh

It would help if you could open up your diary...

Im guaranteeing you, that you are not eating right if you dont have enough energy

Maldivesbeachbodplease

Diary now open xxx

stayxtrue

eat more frequently and that may mean smaller portions but it is what got my energy levels elevated.. Try and get at least 7 hours sleep as well

cramernh

from what I see in your diary - you eat alot of packaged foods... Your mornings are not 'bad' but could be better for variety-sake.

Some days you dont consume enough vegetables at all...

I hate to say it but your diary is a bit sporadic.....its just not balanced and consistent

Maldivesbeachbodplease

from what I see in your diary - you eat alot of packaged foods... Your mornings are not 'bad' but could be better for variety-sake.

Some days you dont consume enough vegetables at all...

I hate to say it but your diary is a bit sporadic.....its just not balanced and consistent

Packaged?!! i don't eat anything from a packet?!

AngelAura777

Craze is hectic I get SO much energy from it!! I love it! it has creatine in it as well and I like the grape flavour or sometimes I use hydroxycut hardcore for a bit extra energy

Maldivesbeachbodplease

Craze is hectic I get SO much energy from it!! I love it! it has creatine in it as well and I like the grape flavour or sometimes I use hydroxycut hardcore for a bit extra energy

Sorry to sound thick but what is craze?!! xxx

cramernh

from what I see in your diary - you eat alot of packaged foods... Your mornings are not 'bad' but could be better for variety-sake.

Some days you dont consume enough vegetables at all...

I hate to say it but your diary is a bit sporadic.....its just not balanced and consistent

Packaged?!! i don't eat anything from a packet?!

Crackers, crisp bars, you rely on alot of protein powders, you have meals where its a high carb bread and a small portion of peanutbutter or protein and thats not enough, You arent capable of recording accurately on the times you dine out (Indian Restaurant, Starbucks, Nandos, etc),

You have no solid consistency in meal quality, restaurants you dine in, you will never get an accurate picture to 'build' a meal on MFP simply because you arent the one preparing it, you have meals that are extremely high in the wrong types of carbohydrates while other meals, you are not eating balanced enough....

This is looking at almost two weeks worth thus far... Its just not consistent and this can greatly affect your energy levels...

Maldivesbeachbodplease

[/quote]

Crackers, crisp bars, you rely on alot of protein powders, you have meals where its a high carb bread and a small portion of peanutbutter or protein and thats not enough, You arent capable of recording accurately on the times you dine out (Indian Restaurant, Starbucks, Nandos, etc),

[/quote]

I have only properly started tracking this last week. Before then i wasn't doing as well as I could have. I track places like starbucks, nandos etc. according to the values provided on here!

Maldivesbeachbodplease

Plus i don't see how granary bread, wholegrain crackers are "bad"?! surely they are good sources of carbs! xxx

cramernh

Plus i don't see how granary bread, wholegrain crackers are "bad"?! surely they are good sources of carbs! xxx

I never said they were bad - you have to re-read my posts...

You rely on them often.. .and there are meals where your carb counts are extremely high. Your meals are not consistent enough..


This is only from what I am seeing in your diary - this isnt an attack.. you posted a thread asking for help, we needed you to kindly open your diary to get a better picture....so you dont need to be offensive or offended...

Maldivesbeachbodplease

Plus i don't see how granary bread, wholegrain crackers are "bad"?! surely they are good sources of carbs! xxx

I never said they were bad - you have to re-read my posts...

You rely on them often.. .and there are meals where your carb counts are extremely high. Your meals are not consistent enough..


This is only from what I am seeing in your diary - this isnt an attack.. you posted a thread asking for help, we needed you to kindly open your diary to get a better picture....so you dont need to be offensive or offended...

no im not getting offensive or offended just confused!! what would you suggest? xxx

vicki81868

Amino Energy from Optimum Nutrition. Not found in many stores, though if you have a Vitamin Shoppe around, they do carry them. But can find them online easily. This is my "coffee", so to speak. Tastes great (the grape anyway) and gives you a definite boost!

DrG3n3

The thing about eating out is you never know if they measured everything correctly, or at all. So sometimes (and I think probably often) you're getting more than you think. But, I didn't really scan your diary hardcore so I only noticed starbucks coffee. They probably measure out so they don't give you more since that place is pricey

My only suggestion would be probably to eat more. I don't know your stats, and I am NOT a pro by any means. But I lacked energy on a daily basis and that changed once I started eating more. Weight loss improved too. But hey, thats all I can offer.

Maldivesbeachbodplease

The thing about eating out is you never know if they measured everything correctly, or at all. So sometimes (and I think probably often) you're getting more than you think. But, I didn't really scan your diary hardcore so I only noticed starbucks coffee. They probably measure out so they don't give you more since that place is pricey

My only suggestion would be probably to eat more. I don't know your stats, and I am NOT a pro by any means. But I lacked energy on a daily basis and that changed once I started eating more. Weight loss improved too. But hey, thats all I can offer.

Thank you!! yep i know what you mean...i think i may be on too little calories. I don't work out much at the moment so i try and not go too high with calories. i think i just need to trial and error it a bit more and see what happens! xxx

Natty0506

What helps me just a bit is the new MIO energy shots. You put a little into your water and it gives you a boost. Its no where near as damaging as a normal energy drink and does the same thing. And like other posters have said, getting up through out the day and walking a bit will give you energy.

wantangbob

Try moving closer to the office?
Talk to your boss about 'work\life balance'?

Both of these can help with you getting more sleep.

connectannie

to be true m expecting same kindoo work in couple of weeks with my charter...but need to focus on personal and proffessiona life also..eat breakfast healthy i meant, to give u energy for half day atleast...snack in betwn 3 times till 8 pm, lunch is must too..if u eat properly u will have energy mentally and physically...

Beth21AR

It is all about sleep.

zgdsmith

For me if i'm feeling tired its usually because I haven't had enough protein. I'm not sure why but when I eat lots of protein I feel great.

haha...if all else fails I drink a ROCKSTAR lemonade (only 20 calories)! :laugh:

deksgrl

Fruits and veggies are a better source of carbs than crackers or bars, those things are "processed". I'm not saying don't ever eat them, but they should be the occasional fill in. Supplements are supposed to be just that..... something in addition to the real food you eat to make up the gap.

Editing to add: I think your food diary looks pretty good for the last few days, you probably need more calories. Hard to say because I don't know your height, weight, etc. If you are not pretty small, then you calorie goal may be too low.

zsaoosh

You can walk to places instead of take your car (if they are close enough), you can take the stairs, do push-ups and so forth on your breaks, work out on your lunch break and eat at your desk. I say, get many little work outs in during the day so you can relax when you get home. If you eat a good breakfast and eat healthy through the day that should help also. Get some good sleep. GOOD LUCK! :happy:

iHEARTcardiacnurses

Chia seeds maybe. They help keep me going

1546mel

Sleep, exercise will give you energy, just have to be motivated to begin and get on a routine, i have also heard that being well-hydrated waterwise will give you energy. awfully low on calories but i do not know your build. I wake up at 5 am every morning, work, but i work my exercise in between jobs. I about die at 9 pm at night, but I seem to have energy as long as i do not watch TV!

marycmeadows

I think if you can start fitting in exercise regularly you'll find that you have more energy. Also try to eat slow burning carbs. High protein, beans, lentils, veggies (not starchy carbs/veggies).... I find that just from exercising regularly, I have a ton more energy and now wake up by 6am (FOR NO REASON! Boo! haha). Also, are you eating ENOUGH calories? If you're not eating enough, that will make you sluggish too.