Exhaustion after exercise - ideas?

I keep getting totally whacked out after exercise and having to curl up in bed. Today I had a banana and a soft pretzel and lots of water for breakfast before doing a two hour cycle, then had a break, and then did Body Combat. I'm nowhere near as bad as the week I forgot to hydrate/eat pre swimming etc but I'd still like to know how you guys handle this - is it a food/drink issue? Or just a 'need to do it more to get body used to it' situation?

Replies

Cortneyrenee04

I've been feeling the same way. Yesterday, I lifted and ran 40 minutes and came home and fell asleep pretty much immediately. I think it could be a lot of things... I'm trying more protein and more rest days (or light exercise days). I'd love to hear what others say.

jeffpettis

So you did over two hours of exercise? You should be wiped out.

Are you just starting? If so, yes, it's going to take a while for your body to become accustomed to that much activity.

Last question. Why so much exercise in one day? Are you training for something?

The reason I asked these questions is, if it's just for weight loss you will burn out pretty quickly, especially in a deficit. Doing this much exercise in a day is not necessary just for weight loss. If you are training for something that's a different story.

pensierobello

jeffpettis wrote: »

So you did over two hours of exercise? You should be wiped out.

Are you just starting? If so, yes, it's going to take a while for your body to become accustomed to that much activity.

Last question. Why so much exercise in one day? Are you training for something?

The reason I asked these questions is, if it's just for weight loss you will burn out pretty quickly, especially in a deficit. Doing this much exercise in a day is not necessary just for weight loss. If you are training for something that's a different story.

Nope, not just starting, but am getting back into it after a few months off for various reasons - maybe why, as I tend to do large bursts in one day over the weekend, as I can't fit in everything I want to during the work week.

I don't know if it's that much in reality - it was a cycle up the river and back and then a Combat class (though the latter is really intense)! You make a good point though about burn out, I need to pace myself. I'm sort of training for a swimming holiday in October but otherwise just trying to get back on a nice level - this doesn't seem extreme to me, but I don't like being so tired afterwards.

Don't worry, I'm eating half my calories back! Steak for dinner...

Thank you for your advice

pensierobello

Cortneyrenee04 wrote: »

I've been feeling the same way. Yesterday, I lifted and ran 40 minutes and came home and fell asleep pretty much immediately. I think it could be a lot of things... I'm trying more protein and more rest days (or light exercise days). I'd love to hear what others say.

Glad it's not just me! More protein sounds like a good plan. I find it hard to regulate the levels of exercise - during the week I am often exhausted by the time I get home from work and I'm very much not a 'crack of dawn' person, so the bulk of it happens over the weekend.

peterjens

pensierobello wrote: »

jeffpettis wrote: »

So you did over two hours of exercise? You should be wiped out.

Are you just starting? If so, yes, it's going to take a while for your body to become accustomed to that much activity.

Last question. Why so much exercise in one day? Are you training for something?

The reason I asked these questions is, if it's just for weight loss you will burn out pretty quickly, especially in a deficit. Doing this much exercise in a day is not necessary just for weight loss. If you are training for something that's a different story.

Nope, not just starting, but am getting back into it after a few months off for various reasons - maybe why, as I tend to do large bursts in one day over the weekend, as I can't fit in everything I want to during the work week.

I don't know if it's that much in reality - it was a cycle up the river and back and then a Combat class (though the latter is really intense)! You make a good point though about burn out, I need to pace myself. I'm sort of training for a swimming holiday in October but otherwise just trying to get back on a nice level - this doesn't seem extreme to me, but I don't like being so tired afterwards.

Too much too soon is a recipe for injury. As you said, "Pace yourself."

rainbowbow

I agree, pace yourself. Work your way up to that amount.

I also suggest you drink something like BCAAs, and have some form of sugar in your system before doing these types of exercise.

47Jacqueline

It sounds like you are not eating enough. And specifically, not enough protein.

DavPul

So you're not eating much while doing 2+ hours of strenuous daily exercise and that leaves you exhausted.....

I'm sorry, what's the question here exactly?

Correction: whoops that's THREE hours of strenuous exercise once we add in the Body Combat.

pensierobello

47Jacqueline wrote: »

It sounds like you are not eating enough. And specifically, not enough protein.

I find it really hard to eat heavily in the mornings - what would you suggest? Unhelpfully, I can't stand eggs! And I'm a Jew so pork is out...

pensierobello

DavPul wrote: »

So you're not eating much while doing 2+ hours of strenuous daily exercise and that leaves you exhausted.....

I'm sorry, what's the question here exactly?

Correction: whoops that's THREE hours of strenuous exercise once we add in the Body Combat.

Yeah, when you put it like that... I should probably eat more before I exercise rather than leaving the majority of the food till afterwards...

Mezzie1024

I can't eat heavily in the morning, either, but I can always down a protein shake. Maybe you can add one to your breakfast? Also, maybe you could fuel up with something in the middle of your routine.

DavPul

pensierobello wrote: »

DavPul wrote: »

So you're not eating much while doing 2+ hours of strenuous daily exercise and that leaves you exhausted.....

I'm sorry, what's the question here exactly?

Correction: whoops that's THREE hours of strenuous exercise once we add in the Body Combat.

Yeah, when you put it like that... I should probably eat more before I exercise rather than leaving the majority of the food till afterwards...

how about a bit less exercise? unless you're an Olympic level athlete you don't need to be doing half of what you're doing

pensierobello

DavPul wrote: »

pensierobello wrote: »

DavPul wrote: »

So you're not eating much while doing 2+ hours of strenuous daily exercise and that leaves you exhausted.....

I'm sorry, what's the question here exactly?

Correction: whoops that's THREE hours of strenuous exercise once we add in the Body Combat.

Yeah, when you put it like that... I should probably eat more before I exercise rather than leaving the majority of the food till afterwards...

how about a bit less exercise? unless you're an Olympic level athlete you don't need to be doing half of what you're doing

If you think about it, though, it's just a cycle up the river and back and a gym class!

pensierobello

Mezzie1024 wrote: »

I can't eat heavily in the morning, either, but I can always down a protein shake. Maybe you can add one to your breakfast? Also, maybe you could fuel up with something in the middle of your routine.

Protein shake's a really good idea for the weekends - will look into it! And yep on the refuelling, tried to do that yesterday but a soft pretzel can't really cut it for energy...

Mr_Knight

DavPul wrote: »

I'm sorry, what's the question here exactly?

"Hey, somebody help a bro/bro-ette out...what's the fastest way to crash and burn on a diet?"

pensierobello

Mr_Knight wrote: »

DavPul wrote: »

I'm sorry, what's the question here exactly?

"Hey, somebody help a bro/bro-ette out...what's the fastest way to crash and burn on a diet?"

I've been at this since the start of 2014 and I have lost c.40 pounds in that time, so I'm not concerned about crashing and burning on the diet - I'm not doing tons of exercise to try and create an enormous deficit! But I am concerned about crashing and burning on the exercise, which you've all pointed out is a bit much too soon especially on not enough fuel. It's no fun to do all the good stuff and then have no energy to do anything else all day.

scottb81

If you're running out of energy it's not because of not eating enough protein. It's from not eating enough carbs.

i_SWEAT_n_SWEAR

I can totally relate to this. I'm beginning to get burned out. I think it's lack of calories....bc as I get closer to goal I'm eating less and working harder. It's a tough balance.

I really like protein shakes, bc they fill me up but feel light and refreshing plus pump up the protein. Protein bars are also an option. Greek yogurt is a great choice (about 18g per cup). Cottage cheese is also a good choice. GL.

galgenstrick

You can be very successful reaching your goals doing less than an hour of exercise 3-5 days per week. If you do it right with your diet, you have more energy and reach your goals just as fast.

pensierobello

galgenstrick wrote: »

You can be very successful reaching your goals doing less than an hour of exercise 3-5 days per week. If you do it right with your diet, you have more energy and reach your goals just as fast.

I appreciate that and it's very true but I think there's a fundamental misunderstanding here. I'm not trying to overdo it to lose weight faster. I'm doing it because it's fun and I enjoy being able to do more and do it better and achieve more exercise things!

pensierobello

scottb81 wrote: »

If you're running out of energy it's not because of not eating enough protein. It's from not eating enough carbs.

Yeah, there's a reason why people carb load before big races!

pensierobello

NLMfitness wrote: »

I can totally relate to this. I'm beginning to get burned out. I think it's lack of calories....bc as I get closer to goal I'm eating less and working harder. It's a tough balance.

I really like protein shakes, bc they fill me up but feel light and refreshing plus pump up the protein. Protein bars are also an option. Greek yogurt is a great choice (about 18g per cup). Cottage cheese is also a good choice. GL.

Totally, when I started it was very different. Feeling quite stalled at the moment.

Think from what you and the others have said that protein shakes are my best bet. Unfortunately I got diagnosed lactose intolerant last year and suffer severe reactions to fermentable carbs so those good sources are out! Will take a look at what I could make.

DvlDwnInGA

If you have been working out for awhile you might need a deload week. Take a week off of doing what you normally do and decrease the time you put in by half. Stay active but give your body a break for a week.

Others here have already covered nutritional needs for you, but I did not see this mentioned. I typically take a deload week on every 11th week I am in the gym, but it differs from routine to routine and person to person.

Mayor_West

DavPul wrote: »

how about a bit less exercise? unless you're an Olympic level athlete you don't need to be doing half of what you're doing

Yup.

Ironmaiden4life

pensierobello wrote: »

I appreciate that and it's very true but I think there's a fundamental misunderstanding here. I'm not trying to overdo it to lose weight faster. I'm doing it because it's fun and I enjoy being able to do more and do it better and achieve more exercise things!

Yeah it sounds like you're having a blast what with all the exhaustion you're experiencing. What else do you do for fun... stick pins in your eyes?

OP you NEED to scale back the exercise and eat properly to fuel up prior to working out. At the moment you are on a slippery slope to having some real problems.