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Old 01-26-2013, 11:38 AM   #21
Ana Paladino
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Re: Fatigue - Not Enough Calories?

Quote:
Originally Posted by Chris Mason View Post
By the way, you say you are concerned about fat. What are your current stats (height, weight, age)?
5'6/130-135 lbs/20. I began Crossfit to lose the ten or so pounds I gained in college from eating conveniently and not exercising/working out enough, and then fell in love with the strength and progression aspects of CF. I was somewhere around 145 before and have definitely gained muscle since starting, so I know I have progressed. It may be irrational, but since weight loss was my initial goal, I still worry about it when it comes to the kitchen.

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Originally Posted by Eric Montgomery View Post
One rest day could be enough, or it might not be. There are a million other factors at play....here's a few off the top of my head:

-Are your 3 mile runs being done at recovery pace or are you running them at 5K race pace?
-How much sleep are you getting? Is it deep and uninterrupted or are you having kids wake you up all night?
-What's your daily life like? Stressful and physically demanding job or are you a student or deskbound?
-What does your gym's programming look like on those 5 days per week? Is it a bunch of 30+ minute "any ***hole metcons" or is it a smart balance of strength, conditioning, and skillwork?
-Are you making consistent progress on your strength numbers and your body composition?
My runs are at a pretty consistent pace of about eight or nine minute miles. I sleep about eight hours a night and basically uninterrupted (kids - no worries there!). I do Crossfit before work in the morning and work a typical full-time schedule at law firm. I'm unfortunately desk bound, but it is a busy firm and I tend to be stressed and exhausted when I get home. I was a full-time student after work, but graduated in December, so I am free from that additional stressor. Fortunately, I have a fantastic gym that is well-balanced and I've definitely been seeing progress, but maybe not as much as I should be seeing.
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Old 01-26-2013, 11:50 AM   #22
Chris Mason
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Re: Fatigue - Not Enough Calories?

You really need to totally revamp your diet if you want to achieve your goals.
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Old 01-26-2013, 11:53 AM   #23
Darryl Shaw
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Re: Fatigue - Not Enough Calories?

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Originally Posted by Ana Paladino View Post
Just to give some background, I'm a 20 year old female, 5'6 and 131 lbs. I've been a vegetarian for about 8 years now. I have always been active, but started Crossfit six months ago. I have been going to Crossfit every day of the work week and I typically run on the weekends.

Energy has never been an issue for me until I started Crossfit. I started Crossfit while I was full-time working and a full-time student though, so I am having trouble pinpointing if my lack of energy is dietary. I sleep about 8 hours a night, but I am exhausted from the moment I wake up. My diet on a typical day would be:


*Pre-workout - two hard-boiled eggs, some blueberries and one scoop of freshly ground peanut butter
*Post-workout - one scoop of whey protein mixed with unsweetened soy milk and water
*Breakfast - plain, non-fat greek yogurt and a banana with a little bit of flax seeds and whole grain oats
*Snack - apple and some mixed nuts
*Lunch - salad made of kale, quinoa, tofu, avocado and a bunch of raw veggies (no dressing)
*Dinner - black beans, sweet potato, raw or steamed veggies, meat substitutes (tempeh, soy products and such)


It would be greatly appreciated if anyone has suggestions regarding my diet, lack of energy, etc. I want to double check with those who are accustomed to Crossfit and the diet/nutrition it requires before self-diagnosing and adding calories!

Thank you in advance
It appears that you're getting plenty of protein in your diet, but your fat intake looks to be on the low side, although if you're eating nuts regularly it's almost certaintly adequate. You don't appear to be eating enough carbohydrate to meet your increased energy needs though, so that's the most likely explanation for your lack of energy.

Try boosting your carbohydrate intake by increasing your serving sizes of oats, rice, pasta, potatoes, sweet potatoes etc. Adding honey to your breakfast is a good way of adding carbs without adding more bulk to your diet if you find all those whole grains and starchy vegetables too filling. And get into the habit of snacking on either fresh or dried fruit between meals if you feel your energy levels are flagging too. Any kind of fruit will do, they're all good for you.

If you don't see an increase in energy levels after a month or so of increased CHO consumption though go see your doctor.

Finally, I agree with those who suggested taking more rest days. Training seven days a week is too much if you don't know how to periodize your training program to avoid burnout.

AIS Sports Nutrition Factsheet - Vegetarian Eating.

Fueling the Vegetarian (Vegan) Athlete.

Position of The American Dietetic Association: Vegetarian Diets.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

*All links wfs*
Attached Files
File Type: pdf Nutritional Considerations for Vegetarian Athletes..pdf (113.3 KB, 295 views)

Last edited by Darryl Shaw : 01-26-2013 at 12:03 PM.
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Old 01-26-2013, 03:05 PM   #24
Joe Bernard
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Re: Fatigue - Not Enough Calories?

You can eat as much fish as you want as long as they are low in mercury. The first link is Chris Kresser who debunks the mercury myth due to findings about selenium. The second link is a pic of the levels of various fish. If you stick to the ones that have less than 0.1 microgram/g you will be fine.

http://chriskresser.com/is-eating-fi...ot-eating-fish (wfs)

http://i.imgur.com/U9mCW.jpg (wfs)
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Old 01-26-2013, 03:08 PM   #25
Eric Montgomery
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Re: Fatigue - Not Enough Calories?

Quote:
Originally Posted by Ana Paladino View Post
5'6/130-135 lbs/20. I began Crossfit to lose the ten or so pounds I gained in college from eating conveniently and not exercising/working out enough, and then fell in love with the strength and progression aspects of CF. I was somewhere around 145 before and have definitely gained muscle since starting, so I know I have progressed. It may be irrational, but since weight loss was my initial goal, I still worry about it when it comes to the kitchen.



My runs are at a pretty consistent pace of about eight or nine minute miles. I sleep about eight hours a night and basically uninterrupted (kids - no worries there!). I do Crossfit before work in the morning and work a typical full-time schedule at law firm. I'm unfortunately desk bound, but it is a busy firm and I tend to be stressed and exhausted when I get home. I was a full-time student after work, but graduated in December, so I am free from that additional stressor. Fortunately, I have a fantastic gym that is well-balanced and I've definitely been seeing progress, but maybe not as much as I should be seeing.
You didn't answer my question about what your gym's programming looks like--that's a very relevant issue.
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Old 01-27-2013, 11:50 AM   #26
Brendan McNamar
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Re: Fatigue - Not Enough Calories?

http://en.wikipedia.org/wiki/Mercury_in_fish

Just stay away from the top of the food chain if it is a concern.
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Old 01-30-2013, 06:58 AM   #27
Larry Bruce
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Re: Fatigue - Not Enough Calories?

Meant to mention that you might try the exercise in the evening rather than the morning. Personally I find strenuous exercise in the morning wipes me out for the rest of the day. Might be blood sugar levels or circadian rhythm or it might be the same in the evening, but at that point when the day is largely done, it doesn't bother me...
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