Supplements? Feeling tired during workouts!
butterbear1980
Posts: 234 Member
Hi!
I've been feeling tired during workouts and wondered if anyone here may have advice about supplements. I don't usually take supplements because we eat really well, but I think with keto...maybe I need some? So here's some stuff about me to let you know where I'm at:
I'm a 33 year old mother of three little ones. I do cross fit 4-5 times a week and love it. Our family went on a very strict diet called SCD, similar to paleo, about two years ago for some autoimmune issues with one of our kids. It's been amazing. Miracles have happened. We have all felt great. But since weaning our littlest one I put on 20 pounds. I had been eating for two (pregnant, breastfeeding, and/or both) for seven years and i think i was just eating too many calories. So, I decided to do keto to burn off this 20 pounds I've put on in the last 6 months.
Sleep, I shoot for 8-9 hours, but I've got three kids so it's never uninterrupted, bummer.
Food. I eat super clean and usually feel pretty good. Typical day is something like, big omlet for breakfast, salad with sausage for lunch and some non-starchy veggies and meat for dinner. When I'm hungry between meals I'll take some decaf coffeIe w/ heavy cream or eat some coconut manna.
Alcohol. I have 1-2 glasses of wine/week.
Excersice - crossfit 4-5 times a week.
Macors- 75-20-5
5 foot 3 and 145 pounds
I shoot for about 1600 cal/day
I take a tsp of fermented cod liver oil and a teaspoon of kelp a day and shoot for a cup of bone broth and a bit of saurkraut every day.
I've been doing crossfit for a year and love it but since starting keto I am super tire about three minutes into each workout, sweat like crazy, and feel wicked hot...i felt like rolling around in the snow after doing burpees this morning. I want to do keto for another month or two to loose another 10 pounds and would love any advice about switching up my diet or adding supplements.
I found this article online about supplements, but it has so many supplements to take! I was wondering, where is a good place for me to start? http://www.ketogenic-diet-resource.com/natural-supplements.html
Thanks so much!
I've been feeling tired during workouts and wondered if anyone here may have advice about supplements. I don't usually take supplements because we eat really well, but I think with keto...maybe I need some? So here's some stuff about me to let you know where I'm at:
I'm a 33 year old mother of three little ones. I do cross fit 4-5 times a week and love it. Our family went on a very strict diet called SCD, similar to paleo, about two years ago for some autoimmune issues with one of our kids. It's been amazing. Miracles have happened. We have all felt great. But since weaning our littlest one I put on 20 pounds. I had been eating for two (pregnant, breastfeeding, and/or both) for seven years and i think i was just eating too many calories. So, I decided to do keto to burn off this 20 pounds I've put on in the last 6 months.
Sleep, I shoot for 8-9 hours, but I've got three kids so it's never uninterrupted, bummer.
Food. I eat super clean and usually feel pretty good. Typical day is something like, big omlet for breakfast, salad with sausage for lunch and some non-starchy veggies and meat for dinner. When I'm hungry between meals I'll take some decaf coffeIe w/ heavy cream or eat some coconut manna.
Alcohol. I have 1-2 glasses of wine/week.
Excersice - crossfit 4-5 times a week.
Macors- 75-20-5
5 foot 3 and 145 pounds
I shoot for about 1600 cal/day
I take a tsp of fermented cod liver oil and a teaspoon of kelp a day and shoot for a cup of bone broth and a bit of saurkraut every day.
I've been doing crossfit for a year and love it but since starting keto I am super tire about three minutes into each workout, sweat like crazy, and feel wicked hot...i felt like rolling around in the snow after doing burpees this morning. I want to do keto for another month or two to loose another 10 pounds and would love any advice about switching up my diet or adding supplements.
I found this article online about supplements, but it has so many supplements to take! I was wondering, where is a good place for me to start? http://www.ketogenic-diet-resource.com/natural-supplements.html
Thanks so much!
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Replies
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I've been having the same issues and just started taking Magnesium and Niacin supplements in the evening when I go to bed and then Vit D3 when I wake up. It seems to be helping with the exhaustion and the constant sore muscles, + I sleep infinitely better. I also drink an insane amount of water.0
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thanks so much for the reply tigerlily! what brands are you using for the supplements; i usually just 'supplement' with food (good broth, cod liver oil, raw liver) so I'm pretty out of my element with supplements. I looked into them briefly but there are SO MANY OPTIONS! It's overwhelming. I would love to know what is working for you. I'm really only having issues feeling tired during workouts, not sore afterward; broth is magical in that department.
Thanks again!
~m0 -
I've only just started logging my supplements and I'm bad about doing it. But, if you go back a few days on my diary, you should be able to see the brand, etc. let me know if you can't. I get everything off Amazon too, as it's far cheaper.
If you do nothing but take the Magnesium at night and D3 in the morning, you'll feel a difference. They work together. You need the magnesium to help absorb the D3 properly.0 -
Maria Emmerich (marianutrition.com) is a keto nutritionist. She recommends L-Carnitine. It's energizing and helps prevent muscle soreness after your workouts.0
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Just wanted to post an update for anyone else experiencing fatigue with their workouts. I'm currently at ten weeks keto and still feeling tired during workouts NOT Sore after (I chalk that up to religious daily taking of broth and raw liver).
I think what is going on is an electrolyte imbalance.
I'm pretty conservative with supplements but started taking natural vitality for magnesium and taking a salt water shot everyday. Yesterday working out I felt awful and am going to keep playing around with adding in more micro nutrients next potassium then if still feeling crappy zinc. I would love any advice in the meantime; I've been on a real food diet for a long time and am pretty used to feeling great....so this sucks.0 -
Another update the potassium magnesium are doing the trick feeling great. I really didn't want to a
Supplement; wanted to get those electrolytes from food bit despite lots of greens grass fed meat and organ meat I felt like **** without the extra electrolytes.0 -
3 weeks of daily light exercise and I am still NOT energized. I am exhausted. I hit a wall in the afternoon and it's all I can do to stay up until 9p in the evenings. I've been getting more sleep, but I wake up exhausted. My doctor mentioned adrenal fatigue as a culprit and suggested DHEA. I've already been taking the Mag and Vit D and that's helped a little with the pain.
Here are a couple of articles I found that you might think useful.
http://www.drdebe.com/articles/dhea-the-real-story
http://www.kelownacapnews.com/lifestyles/252053781.html0 -
What intensity are you exercising? Do you wear a HRM when your work out? Your body will use glycogen/carbs for fuel once you are closer to Anaerobic threshold, fats can't fuel your body at higher intensity. I have seen some people get through intense work outs if they drink coconut water or eat some carbs before the workouts. The Generation UCAN can be pricy, but some of the Keto cross fitters I know use it and helps them to get through intense workouts. Its not a good idea to go HIIT multiple times a week on Keto unless you up your carbs.0
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I'm a lazy gym goer. Seriously. I make myself go to move because I sit behind a desk all day and sitting for such long periods of time causes immense pain. I take a low-medium intensity Gravity class 2-3 x a week and then I do some very light lifting on my own. a couple of times. I also try to walk 3-5 miles at least twice a week.0
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It's pretty common for people to see their athletic performance suffer for the first few months of a keto diet. A few things you could try - caffeine before the workout, MCT oil before the workout (can be combined with caffeine, e.g., BPC coffee), a commercial pre-workout (a buddy of mine prefers VPC NO Shotgun), and potentially even some carbs before strenuous workouts. If you go the latter route, I'd first read up a bit on a targeted keto diet and you generally want to use a carb that your body can quickly process (e.g., dextrose). If working out fasted, I'll also take some BCAA's which I find are helpful.0
