ENERGY & EXERCISE

[TLP]

I love to do my exercise dvd's at home - they are weight training and aerobics dvd's. Only problem is that while I am low carbing I just don't have either the strength or the energy to perform them properly. I have just read through some older threads relating to this and the general suggestion seems to be to eat some carbs within 30 mins after exercise - but I need the energy before I exercise so would this idea still work? And what type of carbs do you recommend as I am trying to stay away from overly processed type foods (like bread) so I was thinking maybe a protein shake made with milk instead of water? But would that be enough?

[Sherrie]

Do you eat enough when low carbing? Your strength may go down a little low carbing due to the lack of muscle glycogen but you could just lower your weight a little to compensate and go from there. Otherwise you could try a protein shake or actually come to think of it some coconut oil before exercise as the coconut oil will be used straight away for energy, body builders commonly have this as an MCT oil which is just coconut oil anyway! Carbs (if needed) are best after exercise not before. You might find you just need to adjust to low carb and after a few weeks things will improve.

Also make sure you're not over doing the exercise as that will cause what your experiencing as well.

[TLP]

I think I eat enough? Here is an example of a typical days worth of low carb
food:

B/fast - 2 eggs scrambled with cream and butter with 2-3 shortcut bacon rashers or protein shake made with cream and water and flax oil.

Lunch - large salad (lettuce, cucumber, cherry tomato, capsicum, sprouts, avocado) with shredded bbq chicken or cottage cheese and low carb mayo/dressing.

Dinner- Meat (steak, rissoles etc) with either steamed veggies topped with sour cream or a salad with low carb dressing.

Snacks (only if hungry) - Cheese sticks, raw nuts/seeds, maybe a pce of fruit (ie apple, strawberries,orange), or natural yoghurt with frozen mixed berries.

I like to do at least 1 hour of exercise a day but find the higer impact aerobics a bit tough! And I don't have the strength to lift weights as heavy as I would like. As you suggested, it might pay to low carb for a few weeks before starting an exercise program to let my body get used to that first! Where do you buy coconut oil from and how do you take it? I have never heard of it before?

[Sherrie]

Your eating looks okay.

Coconut oil you will find from health foods shops or online. Buy unrefined virgin coconut oil.

Okay weights you would want around 30 mins 45 min max (if I remember right) with rest days in between) and high intensity cardio can be a problem on low carbohydrate diets unless done in short sprints, but they may still be tough for some, see this thread: Research on exercise and Heart rate etc... (http://www.apinchofhealth.com/forum/vbb/showthread.php?t=2051)

Just remember if you have to start off again at lower weights it is not because you're weaker per se but rather because you have less muscle glycogen (carbs + water) and this will resume the moment glycogen stores are refilled which will typically happen as you add some carbs to your diet later. Once adapted if you're still having this problem and it is demotivating you, you could experiment with adding carbs after your workouts and see if it helps whilst still allowing weight loss, it won't help the first workout obviously but it may help your recovery and following workout.

Also a protein shake mixed with just water straight after workout will help and personally I wouldn't add it to any counts (calories or carbs) for the day.

[TLP]

Do you drink the coconut oil by itself or put it in something? I will definately give your advice a try and see how I go. Just a question, what if I plan not too add in too many carbs down the track - will I not be able to do high intensity properly again? When you say about adding carbs to my diet later, what types and amounts are you talking about if my aim is to stay in the low carb zone?

[Sherrie]

That really depends on you and what you can handle. Some people just add carbs around their workout and that is it. It is really something you have to experiment with if that (high intensity) is what you want to do.