how to refuel?

[muncheechee]

Hi! So I've been doing a strength training fitness class a couple mornings a week. It's very challenging and I'm totally spent afterward to the point of feeling tired the rest of the day. So my question is what would be best to eat before and after to help with energy levels?

[mizzcase]

I don't see the need to eat something before, thats a SAD way of thinking.. "eat carbs before your workout to fuel you".. you don't need to eat anything before if you don't want to, because your body is used to burning fat for fuel and you won't crash during your workout.

After working out, I have a protein shake with added coconut oil. It gives me energy and mental clarity.

[jmc305]

As far as refueling, whey protein and L-glutamine would seem logical to me. I agree with the above poster about the pre workout meal. I can do just as well on an empty stomach as a full one. About your tiredness, I am of the opinion that we work out to feel good, not to feel bad. So if your workout is causing these problems, I would say ease off the throttle a little bit. Just my .02.

[sya_unit]

I mountain bike. I eat normally beforehand. Then midway thru my ride I drink a protein shot (about 2 cars or something and 100 calories) and it picks me up for the rest of my ride. Then after I have a protein shake with chia in it.

[mountaingirl30]

In reality, it sounds like your routine is too much for you and perhaps you aren't adapted to low carb yet or your carb intake is too low for you. I cannot do very low carb and exercise too, I have to pick one. My strength training took a big hit when I started Akins. I have tried everything including wait 6 weeks to get ketoadapted, and that's all it comes down to is that my body wants just enough carbs, and overreacts if I have too much and underreacts if I have too little. So I upped my carbs and I don't feel as much like dying after a workout.

[DiamondDeb]

Originally Posted by muncheechee

Hi! So I've been doing a strength training fitness class a couple mornings a week. It's very challenging and I'm totally spent afterward to the point of feeling tired the rest of the day. So my question is what would be best to eat before and after to help with energy levels?

First, make sure you are eating enough through the day. When I was new to intense workouts I experienced something similar & was "diagnosed" with over-dieting - too few calories combined with too much exercise. I was told to increase my calories by 400! It helped.

Are you eating a good breakfast before your workouts? Make sure you are & include some virgin coconut oil in it. Coconut oil is used as energy by our bodies & is the perfect before-workout fuel.

You really should be fine after your workout till your next scheduled meal. If you want to add something a protein shake would be fine. But you should not find yourself drained all day after working out.