Eating and working out

[Reta]

How do you eat LC and have enough to still workout vigourous? Give me some meal/nutrition ideas Please.

[Dovelette]

I personally don't notice that I have less energy. My body is burning fat, not carbs, so it's getting energy from the workout from fat, it doesn't need carbs. This may not happen at first, it may take a couple weeks for your body to deplete it's glycogen (I think?) stores so you may have trouble at first, but that should change.

You may also consider drinking a protein shake pre and post workout (maybe half before, half after) especially if you are lifting weights. A handful of nuts can help as well pre workout. Make sure you have something in you to keep ya going, but make that something LC!

[Looweewoo]

I don't work out vigorously but I know people who do while on LC. I've even seen my best friend do a complete, hard, free weight and roadwork workout in the morning on an empty belly. I do a 3.5 mile walk every morning before breakfast.

It's a different way of fueling your body. See my sig. Even Charles Darwin noticed it.

[SmileySue]

I have more energy with a LC lifestyle. I strength train 3 or 4 days a week, walk daily and kickbox a couple of times a week. I have more energy than I know what to do with.

[DiamondDeb]

Originally Posted by Reta

How do you eat LC and have enough to still workout vigourous? Give me some meal/nutrition ideas Please.

First you need to make sure you're getting enough calories to support your workouts.

Working out also means you can handle more carbs and many find increasing carbs on days they work out intensely makes a difference in the quality of their workout. You may or may not find the extra carbs help.

I don't recommend doing any intense workouts on an empty stomach.

[LoraJR72]

Originally Posted by DiamondDeb

First you need to make sure you're getting enough calories to support your workouts.

Working out also means you can handle more carbs and many find increasing carbs on days they work out intensely makes a difference in the quality of their workout. You may or may not find the extra carbs help.

I don't recommend doing any intense workouts on an empty stomach.

I agree. Your body needs fuel to sustain energy for the workouts.

A combo of good fats/protein/complex carbs helps me throughout the day and when I need it most for strength training!

[IWilldoit4me]

I too have more energy eating LC

[Reta]

Thanks so much for what you've added to this thread already.

For those of you who say you have more energy while LCing, are you working out vigorously?

My vigorous means 400-700 calories burned per workout according to my HRM, and sweating til hair on head is sopping wet. I love that but, cant seem to stick to LC at this pace. I'm thinking I may need to just lighten the workouts a few times a week or just permanently.

I am 44 and I"ve heard working out hard and LC cannot be sustained at the same time. I've heard people say you either work out hard or you LC. But, not at the same time. But, I keep trying b/c I love them both.

So, if you're doing both, give me some sample meal plans.

[texastigerlily]

You need protein for workouts. Protein helps your fatigued muscles reginerate. I eat a LC protein bar. I personally like Power Crunch bars (the best tasting I've ever had - 9 carbs, 13 protein).

[tpiper55]

Originally Posted by Reta

Thanks so much for what you've added to this thread already.

For those of you who say you have more energy while LCing, are you working out vigorously?

My vigorous means 400-700 calories burned per workout according to my HRM, and sweating til hair on head is sopping wet. I love that but, cant seem to stick to LC at this pace. I'm thinking I may need to just lighten the workouts a few times a week or just permanently.

I am 44 and I"ve heard working out hard and LC cannot be sustained at the same time. I've heard people say you either work out hard or you LC. But, not at the same time. But, I keep trying b/c I love them both.

So, if you're doing both, give me some sample meal plans.

Yes, I maintain LC and workout vigorously. I lift HEAVY weights three times a week (at least), teach kickboxing classes, and trained for a 10K in the spring. I have also completed rounds of P90X and ChaLean Extreme while low carbing. I have a lot more energy when I LC (as long as I eat adequate calories from fat). The first few weeks you might notice a loss in energy as your body switches from a fat-burning to a carb-burning machine, but you 'should' come out on the other side with MORE energy as long as you are eating enough calories from fat to fuel your body. If you need to lighten your workouts until your body becomes adjusted to fat-burning, that might be a good idea. But don't kick your body out of fat-burning by ingesting more carbs (especially if you are early on in this WOE) cause you make it a little harder for your body to make the switch to fatburning.

[Kaimi2008]

Originally Posted by Dovelette

You may also consider drinking a protein shake pre and post workout (maybe half before, half after) especially if you are lifting weights. A handful of nuts can help as well pre workout. Make sure you have something in you to keep ya going, but make that something LC!

This! I'll even drink a protein shake while walking. It helps! Good luck, I'll be 42 y/o next month.

[chiody]

How long one can sustain a "high intensity" workout is dependent on conditioning and endurance potential. Ideally, you would have enough liver generated glycogen stores for 2-3 hours of "aerobic" activity with no carb/fat/food consumption during that period. And this is the case with many athletes routinely exercising for multi hour regimens be it running, cycling, or even "fast hiking/walking." Remember though, hydration is a separate issue and is NEVER to be ignored replenishing necessary minerals and salts to prevent cramping and other dire consequences.

I'm going to go out on the limb and predict if you're really tired, fatigued, etc. with a high intensity workout, there are a couple possible scenario's:

1) You're not used to the "fat burning" cycle and it's lower potential for immediate energy, especially the first weeks/months of LCing.

2) You've pushed too hard and gone anerobic too long creating muscle fatigue and exhaustion.

Unfortunately "meal planning" is not going to help with the above cases. Time will take care of the #1 as the body will adjust to "burning fat" 24/7, even with extended aerobic exercise. Remember, you will have to back off on the higher intensity especially in the beginning. And #2 is addressed with lower effort and staying within your conditioning limitations.

It's great to be able to burn 400-700 cals./hr. but to sustain it for any significant time takes a well conditioned athlete in most cases, especially if you repeat this day in and day out....

[Reta]

This feedback has been awsome. However, I think I missed the mark on relaying my intent. I can maintain throughout workouts with no problem. It's eating afterward and throughout the day to keep energy levels up - that is my concern.

But, I've pieced together suggestions from you all. Double check me to make sure I've pulled the right suggestions from you all's posts:

* I need to get adequate rest
* I need to get adequate protein, fats and good cards
* I may need to ease up on intense for a minute to let my body catchup to eating differently
and * this woe is definitely doable while maintaining intense workouts

How did I do?

[goohsmom]

One thing to keep in mind---eating protein and fat after a workout produces less lactic acid in the muscles than eating carbs after a workout. As for feeling drained afterwards, that will change as your body adjusts to tapping your fat stores for energy.

BTW, what type of exercise are you doing?

Pam

[Reta]

I'm doing Cathe Fredrich's workouts and inter/adv Firm workouts.

Hey, I'm in Dallas, Ga - just down I20....

[sbaquera78]

HI Rita I do a program called crossfit. It involves everything. I have to say the hardest thing I have ever done. I went through basic training and that was like a walk in the park compared to this Anyway. I just eat clean. Make sure I get my protein, fruits and veggies. I eat till I am comfortably full. I know after some of the really intense workouts, I could eat a a whole cow, but I just down a shake instead Those work for me and make me happy. I have to say they are like candy to me and thinking about my shake gets me through these workouts. I wish you the best of luck!

[sugarless4life]

I am 44 and I"ve heard working out hard and LC cannot be sustained at the same time. I've heard people say you either work out hard or you LC. But, not at the same time. But, I keep trying b/c I love them both.

I think you should hang out with smarter people! I'm nearly 54, and I've been a LC marathoner since 2006. Now, if running 26.2 miles isn't considered vigorous, I don't know what is. You can most certainly teach your body to workout on whatever fuel you consistently give it. In my case, that's high FAT...

The athlete's fuel of choice is FAT. See here: The Correct Nutrition for Athletes - Second Opinions, UK (please be sure you read all PARTS to this article....links to part 2 and 3 are listed at the bottom)

Betty

[afuentes]

Originally Posted by Reta

How do you eat LC and have enough to still workout vigourous? Give me some meal/nutrition ideas Please.

It is easy for me. Even when I did Atkins Induction, I exercised vigorously. After a few days of Induction, you will be fine. Low carb actually gives me more energy.

I trained and ran a HALF MARATHON on low carb! woohoo!

[Kiley2801]

The protein drinks after a tough workout are the *key* for me to not go crazy and eat everything in sight -- especially after weightlifting.

HI Rita I do a program called crossfit. It involves everything. I have to say the hardest thing I have ever done.

Wow-- I bow to you, for real. I've heard Crossfit is SUPER crazy tough! Someday I'd like to work up the stamina to do it. For now, Zumba and Turbo Kick classes take everything I've got!

[Reta]

Betty, what's a typical day of meals for you?