posted Thu, 11/17/2011 - 15:04
1600
Post cardio recovery
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I wanted to see if anyone else is having a hard time keeping energy levels up after a long cardio session. I can hardly get myself to do anything after 45 min to an hour of cardio. Even my post workout meals and/or supplements are working. Any suggestions?
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Thanks, I will check it out. My problem with eating before cardio is it makes me cramp up and feel sick. If I do weight then cardio after a small meal, it's not so bad.
I'm sorry I didn't mean you should "eat" something. I meant take a supplement shake that contains little protein and mainly carbs. Try to mix them in a 3:1 or 4:1 carb to protein ratio. The supplementation of protein and carbs pre workout can raise blood glucose levels and insulin levels resulting in raised energy levels and greater sparing of muscle for use as energy. Also, aids in greater protein synthesis post workout. Another benefit to pre workout supplementation is this will limit the levels of cortisol which begins soon after your workout does. Supplementation during exercise limits the suppression of the immune system and reduces muscle tissue damage. Amino's are a great ingredient to add to your pre workout shake. Adding amino's specifically BCAA's like leucine,isoleucine and valine may supply up to 15% of the muscle's energy needs. The use of some BCAA's for energy can be increased by as much as 500% depending on the intensity and duration of the exercise. ****All info. straight from the book I suggested*** Good luck hope this helps.
There are a few things to consider like grrrrl says blood sugar, thyroid, etc., but are you eating anything pre-workout? Also you may want to consider a drink during workouts that have some carbs in them. With out going into too much detail the easiest way for me to tell you is there is a book titled "Nutrient Timing". It is an excellent guide to pre, inter, and post workout supplements and the protein to carb ratios each should have. It will give you a better understanding of how the body recovers and how the nutrients taken in are utilized during the perfect timing.
I don't always eat before I workout. Especially before cardio (on cardio only days). I will look into the book you recommended. Thanks for your reply!
SJAM
Also, BB.com conducted a test on pre-workout supplementation. You may be able to find it too. The study contradicts every thing we have ever been taught or told about eating before cardio. It's fairly interesting.
Anonanother question for you.. how long have you been doing these workouts?
Forever! It isn't really anything new to me. I mean....anyone that is going to run 6 to 8 miles will be worn out when they are done but I just can't ever seem to regain my strength and energy afterwards. I started doing it at night so I didn't have as much to do after my workouts. I just prefer doing it in the morning.
Anonin that case baring no endocrine issues like blood sugar and thyroid, I d seriously look at the diet and do some tweaking.
I really think it may be a thyroid problem more than anything else. I will get that checked out within the next couple weeks. Hopefully I can figure something out soon!
Anonwhat are you using for post work out? how soon afterwards are you eating and what? also, have have you had you blood sugar checked to see if it is in normal range.
I haven't had any blood work done yet. I usually have a shakeology shake with a scoop of extra protien, or I will eat something like a fruit, and some sort of protien source with it (chicken, cottage cheese, yogurt etc.). Sometimes I will drink something with electrolytes as well. My intake afterwards is usually within an hour.
Anonare you getting enough calories? also, it is quite normal for your blood sugar to drop after you work out. But I suspect you are not getting enough calories post workout
It's possible I guess. I try to eat a little more to see if that will help. Thanks!
Sorry, that last sentence was suppose to say that my post meal and/or supplements are not working.