Question for those with nutritional expertise...

[red_mct]

For the last two weeks, I keep experiencing what feels like a sugar crash (I'll start to feel extremely tired and almost lightheaded for a while) either midway through the day or around 4/5ish. I recently REALLY cleaned up my diet and have essentially removed all junk and am going for no sugar, more protein, and more complex carbs. I'm doing P90X and I workout mid-morning. My caffeine level is about the same.

Anyway, so this morning I had the following:

1 cup Cheerios/.5 cup 2% milk - 8:15 AM
2 pkg Kashi Go Lean Instant Oatmeal - 10:30 AM (post-workout)
2 scrambled eggs with 1 piece of lf cheese - 12 noon
1/2 grapefruit - 12:30
2 cups coffee - 8 and 10:30
water (at least 32 oz so far)

What's different for me is the addition of the Kashi - I don't usually eat this and this is pretty much my carb quota for the day (but I was in a hurry and it was the only thing presenting itself). Usually this is another protein.

Any insights?

Thanks,
Marie

 

[allwildgirl]

Well, clearly you're missing a Snickers and a Coke.

 

[Cole7626]

All of those carbs would cause you to have a sugar crash.
If it is a cardio day you should wait until after your workout to eat, if it is a weight day you should have some protein before and then protein and a few carbs after. If it is too hard to not eat before your cardio eat a slower digesting whole grain like 1/2 c. cooked whole oatmeal(not instant) or 1/2 c. cooked brown rice. Follow up your cardio with another whole grain and egg whites or a protein shake like Lean Dessert from BSN. Always eat the protein first because it will control your Glycemic index better than if you ate the carbs first.
Switch out your coffee with Green Tea. It has a lot more health benefits than coffee. If you love the coffee, just switch one of the servings to green tea because it is a great antioxidant and fat burner.
Hope that helps,
Nicole

Those who do not find time for exercise will have to find time for illness.
-Earl of Derby-

http://www.picturetrail.com/gallery/view?uid=7738930

 

[Boybert]

Not enough protein. You need to eat something with more sustenance to get you through a workout. I often have oatmeal in the morning because it keeps me satisified longer. Try to balance better ratios of protein/fat/carbs at intervals throughout the day to keep that feeling from happening.


Debbie


Peter: Oh my god, Brian, there's a message in my Alphabits. It says, 'Oooooo.'
Brian: Peter, those are Cheerios.
--Family Guy

 

[janiejoey]

Hi Marie,

You are doing great! What is happening to you, is you are detxoing your body, and those are the symptoms at the present. It always get worse before it gets better. Don't worry, you are doing the right things. Those symptoms will disappear very shortly. Do make sure you have a balance of carbs, protien and fat in your diet. And make sure you are eating enough calories.

Good Job!

Janie

The idea is to die young as late as possible.

http://www.picturetrail.com/janiejoey

 

[Utah Gal]

Hi, Marie -

I second everything Nicole said -

I had symptoms like yours last summer and my doctor asked what I was eating and laughed - he said I was burning off the simple carbs like kindling and then there was nothing left - especially during the morning workout - and no wonder I crashed.

Now I eat a tiny handful of almonds (like 7) before my workout. Just enough fat and protein to go with the carbs to keep my blood sugar going, but low enough to still make it basically a "fasted cardio session"

During the workouts, I take one Cliffshot Blox cube (30 calories - mostly rice bran syrup) per hour of exercise just to keep the blood sugar humming along.

The addition of a little peanut butter and substituting oatmeal (Never instant oatmeal) for the cheerios and instant should also really help. Much more mileage from the same number of calories.

Good luck to you!!
Cheryl

 

[andtckrtoo]

I agree with Janie - carbs are actually important for energy, so limiting them does not make sense, especially as you are eating good carbs (the cheerio's are questionable, but the Kashi is good). P90X is tough and you've made a lot of changes to your diet - good for you! I'd bet it's simply your body trying to readjust to everything. You typically have a protein right after your workout - and the same thing happens, so that can't be it. I'd just make sure you have a good balance of carbs/protein and fat (50/20/30 or there abouts) and are getting enough calories.

 

[mnglamourgirl]

I'm no expert but I refer to "Burn the Fat" ebook whenever I have questions. The following may help.

According to Tom Venuto in his "Burn the Fat" ebook, p. 191, "Glycogen is your primary energy source for weight training and high-intensity exercise, so this explains why your energy will be low and your workouts will suffer when you don't eat many carbohydrates (and if you don't have the energy to work out hard, you won't be burning much fat, will you?) Low carbohydrate diets are seldom appropriate for athletes or anyone else involved in serious training."

On page 193, "When there's a large blood sugar spike, your body tends to "overreact" and produce too much insulin. The insulin quickly clears the glucose from the bloodstream, leading to a sharp drop in blood sugar known as hypoglycemia. Low blood sugar is accompained by cravings, hunger, weakness, mood swings and decreased energy. The hunger and cravings tend to cause the sugar consumption to perpetuate itself, resulting in a vicious cyle of ups and downs in energy throughout the day.

"To lose body fat more efficiently, your goal is to maintain steady blood sugar levels. Here's why: The over-secretion of insulin activates fat storage enzymes and promotes the movement of triglycerides (fat) in the bloodstream into fat cells for storage. High insulin levels also inhibit enzymes that promote the breakdown of existing stored body fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours."

Tom has devoted an entire chapter in his book about carbs. They really are necessary in any healthy, sustainable diet.

HTH,
Terri