Have a general health/nutrition question?

kat31

kat31

Cathlete
I have a question that maybe someone has experienced before and can help me. Lately I have been feeling very weak and it usually hits me mid workout(like today at interval 5 of imax2). I can usually eat a few almonds ans a few strawberries and I'm fine. I have a very clean diet that I monitor religiously and a strict 6 day a week workout schedule(all Cathe). I follow a 1550-1700 calorie diet which is about 40-40-20 carbs/protein/fat. Can anyone give any suggestions why I maybe getting these weak spells. It is about 2pm now and I am experiencing another weak spell. Has anyone had these before? All comments would be greatly appreciated!
 
Maybe you should have 2 rest days in a week instead of just one. Try it. If you start to feel better, than that is what you needed.

Charlotte~~
 
Joanne,

This is strictly me speaking from my personal experience and may not work for you or others, but I follow a 50/30/20 carbs/protein/fat ratio. If I get too high on protein and my carb number drops, I feel weak. My body runs better with a higher carb ratio. Again, this is how my body behaves, yours and others may behave differently. My suggestion would be to play with your ratios and see if a higher carb ratio would eliminate the weakness.
 
It's interesting because I get the same way. Only mine hits me about 3:00 in the afternoon. Sometimes I get to the point where it's a major effort just to stand up if I'm sitting. I work out 6 days a week too and eat around 1500-1600 cals a day. I've calculated my calories very closely though to make sure that I am getting a 20 to 30% deficit in my calories since I am trying to lose weight. I don't want to increase my calories and stop my weight loss. I too eat about a 40-40-20 ratio. Maybe I need to increase my carbs as suggested above.

Katie
 
Yes, I agree too about eating more carbs. I know when I increase my protein and not get in enough carbs, I cannot lift as heavy. Carbs are a evil necessity. The combination of more carbs and an extra day of rest always works for me!

Charlotte~~
 
Also something that I do is eat every three hours and never go past four hours without eating. I eat breakfast, a.m. snack, lunch, p.m. snack, and supper.

Sarah (Ima) has taught me these things, i.e. ratios, zigzagging, getting more calories, etc. It has really changed the way I feel.
 
Thanks for the ideas. I will try the extra carbs and extra rest. I am at a fitness point that I can comfortably play a little with my numbers. Thanks to Cathe for getting me buff and all the ideas I get from you gals on the nutrition side that I have dropped the pounds,toned and now have low body fat. Thinking back I believed I started having these weak spells when I started dropping my carbs(I was never a carb watcher before) below 50% and upping my protein.I do however do not want to drop my protein because since I upped it my muscles have really popped. Thanks for jarring my memory to when I started having these spells!
 
I followed Ima's advise too and it's been great. I am eating good food, eating frequently (5 or 6 small meals)and feel wonderful. I do the 50-30-20 ratio and track it all on Fitday. I didn't realize how calorie restriced I had become. Maybe you are too.

At first, I couldn't imagine how eating my lovely carbs (I'm addicted to oatmeal!) could be a good thing, but mindful eating that fuels the body is essential and will NOT make you gain weight. I feared this and found out that all in the mind. Give it a try for a bit see what happens to your body and your energy level. You have control and can stop if you don't like the results.

Good luck!
Paula
 
Paula- So what you do is a 50-30-20 ratio(good eating of course) and disregard your calorie count, to a point. I have noticed I have become really calorie restricting too, especially since I started using fitday in May. I mentioned to my husband about my weak spells and he said he dosen't remember me complaining about them before I dropped my carb count.Oh and I am a oatmeal lover too!!
 
I have everyone counting their calories, but I also have them keep track of their fat, protein and carbs. They need to in order to make sure they are getting the right balance at every meal. It's not as "technical" as it sounds. It may be at first, if you are not accustomed to tracking these things. I doubt my methods work for everyone but several of the ladies seem to be doing quite well! Working their butts off, but on the bright side, they have less butt!;)

Anyway, my 2 cents...it sounds like you needs some more carbs and maybe you should make them fruits. The sugar may be exactly what your body is craving. Just make sure you pair that carb with a protein!!!!
 
Thanks Sarah, that is one thing I forgot to mention. I will NEVER eat a carb without a protein again. I have been on this eating plan since the first week of July and have not had one sugar crash. I use to get these often when just eating a piece of fruit for a snack.
 
1. It may be symptoms of over training. Take a week off.

2. Check your blood iron levels. You may be borderline anaemic.

3. Eat more! Have your three squares and add in some snacks, including one an hour before you work out.

4. Schedule yourself an "easy" week. No Imaxes. Use Cathe's slightly less intense cardio workouts. Cycle the intensity level of your workouts so that not every week is "bust-a-gut" week.

Clare
 
I also have yogurt mixed with cashews and a banana while I am working out or cottage cheese. When I have to take a quick pause, I eat some yogurt with the nuts and take some bites from the banana. I also have some water too. Not everyone can do this, but I workout much better with something in my stomach. That way, I can workout hard and never worry if I am depleting my body of what it needs, and I don't get dizzy. I have a protein shake afterwards as well.

Charlotte~~
 
Joanne,

Yes, I eat a healthy-fodd ratios, but I keep in a range of calories. I enter it all on Fitday because I am hopeless at math! Also, I can reach Fitday from my office computer, home computer and a laptop on the road if I want.

Ima helped me with my range and I thought it would be too many calories she did me right and I am grateful. Online calculators exist too I think.

For me, the switch to a range of calories and ratios helped a lot. I like guidelines, but, when left to my own devices, I get too rigid. I don't want to be rigid about food and exercise. It's a slippery slope to unhealthy behaviors and I love being fit and healthy.

If you already tend to love healthy foods (oatmeal!) then you can work with that and enjoy eating a variety each day. Honestly, I haven't eaten this much in terms of quantity since I was pregnant, and I have not gained any fat. I can see some nice muscle and am leaner than ever. Gotta make my morning bowl of oatmeal now...

Paula
 
I want to thank everyone for there input. It has only been a day but I adjusted my intake to 50-30-20 c/p/f and even though I am already a fruit aholic I added a few more servings but paired them with a protein. I can happily say that so far I have not had a sugar crash/weak spell as of yet. I did feel like my legs were going to collapse on me today but that was do to going heavy on musclemax ;-)
I guess i am just not a candidate for a lower carb diet. I will try to stay within my 1600-1700 calorie range but do the 50-30-20 ratio and continue with the 6 small clean meals a day, except tonight when i will splurge for the 1st time in 4 weeks on thin crust pizza :9 It is really hard when the husband and kids(7 and 2) eat pizza every friday and i'm left out.
 
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