fatigue

lilac_bunny
lilac_bunny Posts: 137 Member
in Health and Weight Loss
I am trying hard to stay within my calories. My personal trainer has recommended high protein low carb which I am struggling with. What is annoying me most is how tired I am. Constantly. I go to the gym and my legs don't want to move before I have even started. My muscles don't seem to feel that pain you get from working hard, they just feel like they won't go. I don't know if that makes sense to anyone. Is there something I can eat to help with this?
I don't think I'm unwell. I have had blood tests in the past for thyroid and diabetes etc due to my weight and they always come back ok. I do get a bit of sleep apnea though which improves if I loose weight.
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Replies

  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    edited September 2016
    Makes total sense to me. Low carb will make you low energy. In my opinion if you are eating so low carb that it makes it impossible to complete a workout then the solution would be to eat more carbs. You will have the energy to complete the workout and use up that energy so its not like its going to prevent your weight loss.

    Carbs aren't evil, they are fuel and energy for workouts. That said if you have hired a personal trainer you should probably just bring this to their attention and ask their advice.
  • AlabamaMama224
    AlabamaMama224 Posts: 137 Member
    How many calories are you eating? Are you adding back any exercise calories? How long have you been restricting calories?
  • kgirlhart
    kgirlhart Posts: 5,162 Member
    Do you have a medical reason to limit carbs? If not then I agree with Aaron. I would up my carbs.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Probably you need to eat more. What's your age, height, weight, goal weight, and daily calorie allowance?

    Low carb isn't necessary for weight loss. Some people do find it helpful; you may not be one of them. Also, the low carbers here are low carb high fat rather than high protein. What macro percentages are you shooting for?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    Did he recommend low carb as in really low carb i.e. below 50 grams? Or are you just a moderate low carb i.e. 75 to 100 for example.. Usually low carb accompanies high fat and not higher in protein.. Just checking the details..

    You have lost strength in your muscles?... Are you talking about DOMS each time you work out?



  • GauchoMark
    GauchoMark Posts: 1,804 Member
    The best diet is one you can stick to. As long as you stick to your diet and create a caloric deficit, you will lose weight no matter which food plan you go with.

    Based on the symptoms, it sound like you are either on a very low carb diet or are just restricting calories too much. What is your deficit?

    If you choose to stay very low carb, you can eat about 20-25g of carbs 20-30 minutes before your workout and you'll fell better getting through it.
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    Well the pt suggested I try and aim for 30% protein diet but I'm not getting anywhere near that. But I was eating pretty much all carbs (suger)previously. I have been trying to do the new diet and exercise 4 weeks. He hasn't restricted my calories as he said they weren't that bad but the calculator on here has suggested 1550. I don't know what DOMS is.
    I hired a person trainer because I had a back injury which I had physio for and the physio said they have done what they can I just have to start doing more and continue to strengthen up. He is meant to be a specialist in working with people recovering from injury because a couple of times I've tried to go back to exercise myself and reinjured my back.
    I have been doing 10 minutes steady cardio as warm up, 5/10 minutes interval training, and 30 mins weights which is shoulder/ back work and squats. Then I cool down with my physio stretches. I go for a 20 min bike ride if I don't go to the gym
    I am 5'3 and 18st/114.3kg/252lb. Most of my job is spending 4 hours a day driving, a couple of hours on the computer and the rest mainly sat in people's houses talking to them. I wasn't really doing any exercise previously.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    sigh.. seriously unless you have a medical problem there is no reason to cut carbs from your diet. Keep a good mix of protein and carbs. Make sure you are really measuring all your food and know how many calories you are taking in. You will lose weight.
  • nosebag1212
    nosebag1212 Posts: 621 Member
    You don't need low carbs to lose fat, all you need is a calorie deficit, if it's making you feel *kitten* then increase your carbs.
  • klewlis
    klewlis Posts: 79 Member
    Have you had your iron (including ferritin) checked?
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    lilac_bunny wrote: »
    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.

    Despite being anemic since I was in my 20s, for years my bloodwork didn't include iron levels unless I specifically asked for it.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    I think since you are working with a trainer (post injury?) and he recommended a 30% protein that the told you what percentage of carbs and fats as well? Make sure you do not under eat your calories.

    If you are just wanting to follow the cals MFP gave you, then use the MFP macro setting that it gave you. Log your food according to that setting. Perhaps do this for 4 weeks and see if eating the macro distribution it setup for you in carbs helps you with energy and getting in the needed nutrients you need.

    If this workout is PT recommended then perhaps it is too much too soon, or maybe he can alter it a little bit as you get used to the new deficit or diet structure you are setting up. I would def tell the PT about you having fatigue and perhaps not feeling as well as you should during your workouts.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    lilac_bunny wrote: »
    Well the pt suggested I try and aim for 30% protein diet but I'm not getting anywhere near that. But I was eating pretty much all carbs (suger)previously. I have been trying to do the new diet and exercise 4 weeks. He hasn't restricted my calories as he said they weren't that bad but the calculator on here has suggested 1550. I don't know what DOMS is.
    I hired a person trainer because I had a back injury which I had physio for and the physio said they have done what they can I just have to start doing more and continue to strengthen up. He is meant to be a specialist in working with people recovering from injury because a couple of times I've tried to go back to exercise myself and reinjured my back.
    I have been doing 10 minutes steady cardio as warm up, 5/10 minutes interval training, and 30 mins weights which is shoulder/ back work and squats. Then I cool down with my physio stretches. I go for a 20 min bike ride if I don't go to the gym
    I am 5'3 and 18st/114.3kg/252lb. Most of my job is spending 4 hours a day driving, a couple of hours on the computer and the rest mainly sat in people's houses talking to them. I wasn't really doing any exercise previously.

    I misunderstood your OP - I thought you were having problems ON a LC diet, not with trying to achieve it. If you're not hitting 30% protein, and you're not doing high fat, you are also not doing low carb.

    MFP's default protein macro is 20%. My sweet spot is higher - 25-30%. I don't think a goal of 30% is unreasonable. If we can see your diary, we can give you suggestions on how to increase protein. Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
  • joans1976
    joans1976 Posts: 2,201 Member
    kshama2001 wrote: »
    lilac_bunny wrote: »
    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.

    Despite being anemic since I was in my 20s, for years my bloodwork didn't include iron levels unless I specifically asked for it.

    ^^^this. I draw blood for a living and I notice that the iron and ferritin levels are always a separate test and not "routine." I obviously have no idea what your doctor tested you for though.
    On a personal note, I have let my iron get low twice now since changing my eating habits for the better and I get very, very sluggish. Like walking through mud sluggish. Being more conscious of my iron intake helps.
    I would get checked by your doctor and maybe try increasing your carbs too.

    Eating well is tricky! Good luck!
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    edited September 2016
    DOMS is delayed onset muscle soreness, basically when your muscles get sore a day or two after intense exercise.

    30% protein seems reasonable and you say you aren't even able to reach that so that leaves more than 70% coming from carbs and fat. So how are you low carb? Are you saying that the majority of your calories are coming from fat?

    How many carbs are you getting in a day? If your protein is at 30% I'd assume your fat is at 30% and your carbs are at 40% which is fairly normal split. Perhaps you just need to be eating more in general.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    Many trainers do not have formal nutrition training and certification. S/he may not truly have the knowledge base to advise you on your diet. They may be great with the exercise, but exercise and diet really are two different things and they get all blended together in the fitness world all too often.

    I wouldn't go to a Registered Dietician to build my glutes. Why go to a personal trainer for nutrition advice?
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    Thankyou for all you input. I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g. I have been finding the calorie counter on here easier to do because you just stop eating when it turns red.
    My specific problem is how tired I am. When I'm tired it makes it even harder to work out what I am supposed to be eating because I can't be bothered to cook anything. I just wondered if there was something that would help the energy levels.
    My personal trainer is not a nutrition expert he's a sports injury expert which is why I asked here. If I manage to have more protein will that make me less tired? The thing about carbs before a work out and protein after sounds like a simple rule that I would find easier to follow.
    Certainly things I *thought* had protein in them don't have anywhere near as much as I assumed!
    I will see if I can change my settings so you can see x
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I just wondered if there was something that would help the energy levels.

    More food and carbs basically. If you eat lots less and you cut carbs you will be lower energy, that is just the result of that.

    I don't know how many calories you are restricting yourself to but its possible that its not enough and thats the reason.

    Alternatively you could focus on getting more protein scattered throughout your day by having lots of mini-meals (protein bars could help with that). About an hour before your workout though eat some carbs and after your workout drink or eat some carbs, don't need to avoid carbs you will need them for energy.
  • elisa123gal
    elisa123gal Posts: 4,324 Member
    Listen to your body.. the reason you're tired is you need food for fuel. what you're doing currently is obviously not working.. don't listen to your trainer.. eat some form of protein and carb before your workout and some after. I made a "workout pancake" yesterday..(yes my own invention).. it got me through my workout feeling great.
    2 egg whites
    2 TBSP of oats
    1 TBSP peanut butter powder
    4 slices of banana

    eat something like that..or even half of a tuna sandwich on whole wheat..
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    edited September 2016
    elisa123gal wrote: »
    Listen to your body.. the reason you're tired is you need food for fuel. what you're doing currently is obviously not working.. don't listen to your trainer.. eat some form of protein and carb before your workout and some after. I made a "workout pancake" yesterday..(yes my own invention).. it got me through my workout feeling great.
    2 egg whites
    2 TBSP of oats
    1 TBSP peanut butter powder
    4 slices of banana

    eat something like that..or even half of a tuna sandwich on whole wheat..

    Well honestly if all the trainer said was "eat more protein and less carbs" thats not really bad advice for a diet. It leaves out an important piece of "make sure you eat enough" though.

    Honestly if OP was eating basically only carbs to the point she was getting 9g of protein in a day then her trainers advice was probably good.
  • sllm1
    sllm1 Posts: 2,130 Member
    This may be completely unrelated, but I have been struggling with fatigue for the last two weeks, just as I struggle with it every fall when ragweed begins to pollinate. Allergies affect my energy level. I don't know if my body is working so hard to fight off the enemy allergen that it forgets to conserve energy to function, or what. ANYWAY, give it some time in case it's something weird like that. :)

    I just skimmed the thread, but if you're eating 1550 and 30% protein, I don't see any reason it would be your diet. It is a change in diet, which could take some time to get used to as well.
  • tryett
    tryett Posts: 530 Member
    Did they check you vitamin D level? Low D can cause fatigue (and achy muscles and joints) also. My protein is set at 30%, carb at 25% (although I am usually less) but I have a medical reason and do count calories. Everyone is different to the bodies needs. I have had no problem with doing cardio after work (except if you count me trying to talk myself out of it, which I still can't come up with a viable excuse even though I try). Like a prior poster said you need to find your sweet spot with your macros, one size doesn't fit all.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited September 2016
    lilac_bunny wrote: »
    Thankyou for all you input. I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g. I have been finding the calorie counter on here easier to do because you just stop eating when it turns red.
    My specific problem is how tired I am. When I'm tired it makes it even harder to work out what I am supposed to be eating because I can't be bothered to cook anything. I just wondered if there was something that would help the energy levels.
    My personal trainer is not a nutrition expert he's a sports injury expert which is why I asked here. If I manage to have more protein will that make me less tired? The thing about carbs before a work out and protein after sounds like a simple rule that I would find easier to follow.
    Certainly things I *thought* had protein in them don't have anywhere near as much as I assumed!
    I will see if I can change my settings so you can see x

    Your diary is now viewable, thanks.

    How do you feel today vs yesterday? Today your protein and carbs are pretty balanced, while yesterday you had 208 carbs to 27 protein.

    However, for today your individual meals are very unbalanced. I look at my macros for every meal and snack. If 1/4 of my plate is protein, 1/4 carbs or starchy veg, 1/2 non-starchy veg, and a little butter, my meals balance without fuss.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    "I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g."

    So the amount of carbs (not doing low carb at all) are not the problem with why you feel fatiqued. It is something else entirely, such as the deficit right now is too aggressive possibly. And 9g of protein is not very good at all. Perhaps the actual carbs and food choices you are making are making you feel lethargic, tired, low energy, perhaps you have no balanced nutrition in getting enough fats as well as the protein.

    If plan to stick the deficit out, stick with the MFP macro default distribution and try that. Eat the number of carbs, fats and proteins until that "calorie counter" you mentioned are within a range to meet your calorie goals.

    If this is not food related at all, you simply need to go back to the doctor and ask for additional blood work and further evaluation. This could be medical and the doctors have missed something. Always worth a try to ensure your health is in order before dieting.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited September 2016
    sllm1 wrote: »
    ...I just skimmed the thread, but if you're eating 1550 and 30% protein, I don't see any reason it would be your diet. It is a change in diet, which could take some time to get used to as well.

    She's supposed to be shooting for 30% protein but up until today wasn't anywhere near that. Yesterday she was at 9% protein, with lots of quickly digested carbs. I'd have been fatigued as well.

  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Sounds like your life is a sustained sugar crash that you are just now experiencing because previously whenever it was about to come on you just ate more sugar and now you can't do that because you are limited in your caloric intake.

    More I think about it the more I think your trainer might have the right idea. Up your protein, lower your carbs...ride out this sugar-crash you are experiencing. Can still have carbs, but take them as fuel for your workouts before and after.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    I find I have a lot more energy if I get plenty of fat (nuts, avocado, coconut oil, etc).
  • Calaus1
    Calaus1 Posts: 5 Member
    lilac_bunny wrote: »
    Thankyou for all you input. I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g. I have been finding the calorie counter on here easier to do because you just stop eating when it turns red.
    My specific problem is how tired I am. When I'm tired it makes it even harder to work out what I am supposed to be eating because I can't be bothered to cook anything. I just wondered if there was something that would help the energy levels.
    My personal trainer is not a nutrition expert he's a sports injury expert which is why I asked here. If I manage to have more protein will that make me less tired? The thing about carbs before a work out and protein after sounds like a simple rule that I would find easier to follow.
    Certainly things I *thought* had protein in them don't have anywhere near as much as I assumed!
    I will see if I can change my settings so you can see x

    One thing to check regarding logging is that some entries in the diary don't have the breakdown of macros. If they were entered by a user they sometimes only have the calories listed. Try to find the verified entries or ones that have the extra info.

    I would also discuss your sleep apnea again with your doctor and make sure they know how you are feeling while working out. You said that it should improve with weight loss but there may be something they can suggest to help improve that now.
  • enterdanger
    enterdanger Posts: 2,447 Member
    So, I just looked at your food diary...no wonder you are hungry. The food choices you are making are not very nutrient dense. If you are going to low carb/high protein (which I'm against because it reeks of being a fad IMO) you need to actually eat lean meats, veggies, things that are filling and have protein, iron, vitamins, etc. You seem to be drinking some meals and then having either prepackaged or takeaway stuff. I'm not against those things, but the y are higher in calories and lower in volume of food. I'd be starving too if I ate what you are eating. I'd recommend you assess what you are eating. You will lose weight with any calorie deficit, but the goal is to do it in a way that doesn't make you malnourished.

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