Weight workouts and recovery
Bob314159
Posts: 1,178 Member
Since November I started working out in a gym [weights - not treadmill] and I'm now addicted. I've increased my intensity - and it's having good results, I'm more mobile, better strength & posture, stronger joints. I'm doing one hour +, three times a week. After a workout I'm feeling great, but the next day I'm wiped out. I'm nor talking about delayed onset muscle pain, but a major lack of energy. I walk like I'm a zombie.
My trainer says I need to eat more carbs after a workout. I do eat protein and some small amount of carbs within an hour, but he's talking about heavy carbs.
Its a dilemma - I'm on ketogenic 30-50 carbs and that's helping with brain function improvments - so I don't want to up my carbs 3 days a week.
My trainer says I need to eat more carbs after a workout. I do eat protein and some small amount of carbs within an hour, but he's talking about heavy carbs.
Its a dilemma - I'm on ketogenic 30-50 carbs and that's helping with brain function improvments - so I don't want to up my carbs 3 days a week.
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Replies
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I wonder if you need more sodium after working out so hard. How much sodium a day are you getting?0
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1000-2000 per day - back in December I was drinking salt water for a while, but I forget why - I generally don't add salt except for hard boiled eggs.
I'm not experiencing any light headedness.
Also not sweating - I lift enough to get my heatrate 110-1300 -
Lightheadedness isn't the only symptom.
I think you should double your salt ASAP.0 -
I would try adding more in see if that helps. I know when I'm low I feel drained then if I have salt water or something high in sodium I'll feel great and have a ton of energy0
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Imo check hydration, magnesium, electrolytes including salt, protein levels and calorie intake are sufficient for your level of training.
Not sweating makes me wonder if you are hydrated and with low carb the salts rush through us n need to be replaced so like the others said hit that first. See launch pad for more on why salt is so important. Hope you feel better soon n great job with your gym participation.
PS what is your daily calorie intake, calories burned from exercise and BMR?0 -
I love the dedication you've made to yourself!!
I completely agree with the sodium recommendations above! The need for it doesn't always manifest as lightheadedness.0 -
An hour 3x a week is a lot of strength training. Are you lifting heavy with short reps the entire time? I only ask because I work with a trainer 2x a week for 30 minutes, and I eat 20 grams of carbs or less. There is no way I could do longer than 30 minutes. Sometimes I do a pool aqua class right after, but not always as it depends on my energy level. I usually have the butter tea and two hard boiled eggs before I go workout. Maybe cut down the time and you may not get so wiped out. Also, you need adequate time for recovery. The recovery time is when the muscles repair themselves.0
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When I go to the gym I often feel like I could only do 30 minutes - but once I'm started I have to force myself to stop. I take breaks as needed to drink water/
My trainer was with me today and I did over 1.5 hours- he was checking my progress and watching to see if I was over working my knees, and also adding some new eight routines.
I do different workouts depending on my mood, usually 1 - 1.25 hours - only aerobic is a 3 minute warm up on a treadmill and maybe a second treadmill walk at high incline to push my heart up to 150
e.g.
1. As many machines as I can do, 1 set each 10-15, only rest is walking from one machine to another
2. Two circuits of machines, First set aim for 10-15, second set increase load to limit reps to 10
3. 50-50 machines and free weights, weights aim for good form and load high enough to force breaks between sets
4. Maximum of 8 different exercises - 3 sets A/B split
Rest days - I do stretches and walk outside 5 to 10K steps - one day a week I do nothing0 -
Wow. Good for you, @Bob314159. You are really pushing yourself!
The sodium recommendations make sense to me. Perhaps try adding a teaspoon of salt to some water before a workout and see if it helps.
If muscle soreness is art of the zombie walk, I found L-Glutamine to really help with that. I used it often in the past but i have not looked into how well it fits into a LCHF diet yet.0 -
Check this out. They are keto and work out. Lots of good advice and experience. http://ketogains.com/2015/08/welcome-2/0
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1. Thanks for L-Glutamine - I have some in my pile - I was taking it in the past for some reason - I had n idea it was good for muscles
2. Thanks for the ketogain link0
