Athlete: Thanks again for the time yesterday. I had one more question I was hoping for some guidance on. I typically do my training sessions in the AM between 6-7am, and maybe another one at night if I have one scheduled. I’ve noticed this week that I’ve 1) been completely flat in all the sessions and 2) am completely wiped out after them. I’ve had to even take a nap for 30-45 minutes in the morning because I’m so exhausted (thank God for work from home!). I obviously don’t want this to continue. In the past, I’ve seen this happen when I don’t include enough carbs post-workout. (the workouts aren’t even that hard this week, so its doubly concerning)
Scott Tindal (ST) “I would request you get your blood panel completed to ensure all is ok from that side including your iron panel. Tiredness can be related to inadequate fueling as well. “
Athlete: This week, I’ve been having maybe something pre-workout and then definitely some food post-workout . This week, i have about 30g protein with 18-19g CHO. In the past, I’ve used about 50-60g CHO post workout and felt ok. I’m wondering your thoughts on that post-workout fueling option, if it’s something that’s worthwhile to invest carbs in or not.
ST ”Aim for 30g CHO RED SNACK if it is prescribed to stay on point. Bit less PRO will make it easier. Toast with AB or ABJ is usually a great option and super simple.
The post fueling really depends on the intensity and duration of the session along with the requirements for the day. A blanket rule cannot and should not be applied. If the session if Z1-2 then likely the post fuel will be a RED meal, if Z3 and over 90 mins then likely to be ORANGE as a basic guide.”
Athlete “After the workout, I have my breakfast usually about 2 hours later (depending on my schedule for the day). That has typically (this week) had 50g CHO in it, per the recommendation. I’m not usually able to have breakfast right after the workout, so I’m wondering if I should borrow some carbs from that to add to my post-workout food?
ST “This is likely where you are falling down. Not that you need to cram food in immediately post workout for fear of muscles dropping off yet in terms of glycogen replenishment, eating within 60 mins is well reported in the literature. Combining PRO and CHO will accelerate that process. Again, if your glycogen stores are not depleted due to the session intensity then the amount of CHO required post-session is going to be less (see above answer). I would also suggest you focus on fluid intake during the day as slight dehydration can mimic hunger and increase fatigue. Because you are stuck at home all day, it is quite common to forget to drink water and or electrolytes.