The fucked up thing is that these symptoms once led me to believe that I was either eating too much or the wrong things, leading me to restrict even further, which lead to injury. It was only after increasing my overall intake and adding more palatable food that my performance, recovery, and consistency improved.
Hey man! thanks for all your videos! qq: should I try to match my breakfast + intra training nutrition + post workout calories with my calorie output??? For long rides/runs I try to do that with carbs (pre) and carbs + protein (post). That way I try to end "even" after finishing my post workout meal. What do you think on this strategy?
Hey Ivan, thank you! Good question. So I think that strategy is fine and it's a good way to roughly cover your energy needs. The big thing there is just making sure that your calorie output estimation is correct, or as close to correct as possible, so that you don't end up underestimating how much food you need. My preference would be to slightly 'overeat', especially during harder training periods, and that way you can see how things go over a couple of weeks and how you feel.
Did not realise the importance of fuel, I usually calorie count and limit the amount of complex/simple carbs. So when I used your plan (may have gone a tad overboard and overfuelled) I consumed over 650g of carbs and I’m 58kg, it was a lot of effort. Lol I couldn’t bring myself to go on the scales. So odd though because I didn’t feel uncomfortably full/GI discomfort (I was having a gel every 20 mins) or ache at all after the half marathon and just went about my day after. But I had no appetite or urge to eat a pizza or anything like that as I’ve seen people do to celebrate. I just wasn’t hungry and felt satiated. 2 days after and I’m still fine but I have no appetite what so ever and still feel satiated 🫤 maybe I over did it?
Na, I don't expect that was from you overdoing the carb loading. Even 650g is fine for you, it's just the top end of the range 🙂 Instead, I suspect that was stress driven. Given it was your first half marathon I think this is likely just your body not really knowing what hit it! It's pretty common for this change in appetite in the days after a really hard endurance event! So well done on the carb loading and do it next time as well!
Hi I'm using a calorie calculator and equaling cal in / cal out but still feeling incredibly hungry a lot of the time and mood swings / low libido. Weight is generally stable, but not wishing to lower the calories just yet due to under-eating. Any advice please?
Hey! Couple of things I would say. 1) Calories give a ballpark - your absorption of calories and then your expenditure might be significantly different to the actual numbers, so you could still be in a calorie deficit despite getting close on the numbers. 2) You can be in a calorie deficit and not lose weight, which means symptomatic treatment is better (also this, bcos of the issues that calories in/out aren't 100% reliable) 3) Consider other causes of this. Sleep, rest and recovery, balanced training intensities and plan, life stress etc - are these all managed properly? If not, work on those too. 4) Personally, I would add in a couple of hundred calories a day and monitor symptoms. This won't be enough to cause significant weight gain but could be the difference for giving your body the fuel it needs. Try this for a month or so. This might be as simple as a couple of pieces of fruit, and extra slice or two of bread a day. Hope that helps!
@@NutritionTriathlon Thank you so much for taking the time to reply. I really do appreciate it. I'll try your advice and see how it goes. Thank you once again!!
I know this is an old video, but how does someone who recently had gastric bypass consume enough food on a limited diet get enough food in for training?
@@NutritionTriathlon guess I will keep experimenting! I ran my first 5K post surgery 5.5 weeks after surgery in 39 minutes , with the doctor’s approval of course. Got to start somewhere right?!
Not eating enough or training too hard too often?! 80/20 people! Even 90/10 works well, especially post 40! You cannot simply train hard all the time and eat more to compensate, it will backfire, you'll burn out and you'll be too reliant on carbs and maybe even insulin resistant!
The "too reliant on carbs and maybe even insulin resistant" is not true, that's not a known outcome of overtraining. However, yes, definitely a moderated approach to training. The difficult thing, especially for beginners, is understanding what is truly easy training to count in the 80% and what is hard enough to count in the 20%.
The fucked up thing is that these symptoms once led me to believe that I was either eating too much or the wrong things, leading me to restrict even further, which lead to injury. It was only after increasing my overall intake and adding more palatable food that my performance, recovery, and consistency improved.
It's so difficult. Sorry to hear about your experience. Sounds like you're on the right track now though! 🙂
This guys videos are SO GOOD
☺️🫡 thank you!
Great video James!!!
Thanks Charlie!
I think this is me right now.... thanks for the reminder
You're welcome - you've got this 💪
Awesome vid! Could you get the audio version of it on audea? I listen to most of my audio there would love to hear this on there!
Maybe some day!
Hey man! thanks for all your videos! qq: should I try to match my breakfast + intra training nutrition + post workout calories with my calorie output??? For long rides/runs I try to do that with carbs (pre) and carbs + protein (post). That way I try to end "even" after finishing my post workout meal. What do you think on this strategy?
Hey Ivan, thank you! Good question. So I think that strategy is fine and it's a good way to roughly cover your energy needs. The big thing there is just making sure that your calorie output estimation is correct, or as close to correct as possible, so that you don't end up underestimating how much food you need. My preference would be to slightly 'overeat', especially during harder training periods, and that way you can see how things go over a couple of weeks and how you feel.
Did not realise the importance of fuel, I usually calorie count and limit the amount of complex/simple carbs. So when I used your plan (may have gone a tad overboard and overfuelled) I consumed over 650g of carbs and I’m 58kg, it was a lot of effort. Lol I couldn’t bring myself to go on the scales.
So odd though because I didn’t feel uncomfortably full/GI discomfort (I was having a gel every 20 mins) or ache at all after the half marathon and just went about my day after.
But I had no appetite or urge to eat a pizza or anything like that as I’ve seen people do to celebrate. I just wasn’t hungry and felt satiated.
2 days after and I’m still fine but I have no appetite what so ever and still feel satiated 🫤 maybe I over did it?
Na, I don't expect that was from you overdoing the carb loading. Even 650g is fine for you, it's just the top end of the range 🙂
Instead, I suspect that was stress driven. Given it was your first half marathon I think this is likely just your body not really knowing what hit it! It's pretty common for this change in appetite in the days after a really hard endurance event!
So well done on the carb loading and do it next time as well!
Hi I'm using a calorie calculator and equaling cal in / cal out but still feeling incredibly hungry a lot of the time and mood swings / low libido. Weight is generally stable, but not wishing to lower the calories just yet due to under-eating. Any advice please?
Hey! Couple of things I would say.
1) Calories give a ballpark - your absorption of calories and then your expenditure might be significantly different to the actual numbers, so you could still be in a calorie deficit despite getting close on the numbers.
2) You can be in a calorie deficit and not lose weight, which means symptomatic treatment is better (also this, bcos of the issues that calories in/out aren't 100% reliable)
3) Consider other causes of this. Sleep, rest and recovery, balanced training intensities and plan, life stress etc - are these all managed properly? If not, work on those too.
4) Personally, I would add in a couple of hundred calories a day and monitor symptoms. This won't be enough to cause significant weight gain but could be the difference for giving your body the fuel it needs. Try this for a month or so. This might be as simple as a couple of pieces of fruit, and extra slice or two of bread a day.
Hope that helps!
@@NutritionTriathlon Thank you so much for taking the time to reply. I really do appreciate it. I'll try your advice and see how it goes. Thank you once again!!
You're welcome 🙂
I know this is an old video, but how does someone who recently had gastric bypass consume enough food on a limited diet get enough food in for training?
Hey. I'm afraid I don't know enough about gastric bypasses and training to give a good answer here. Sorry!
@@NutritionTriathlon guess I will keep experimenting! I ran my first 5K post surgery 5.5 weeks after surgery in 39 minutes , with the doctor’s approval of course. Got to start somewhere right?!
Definitely! Well done for getting started, too! 😀
I’m only eating 1200 calories and someone calculated my macros. I’m supposed to be taking in 1900!!!!!
That's a big deficit - more food! 🙂
Not eating enough or training too hard too often?! 80/20 people! Even 90/10 works well, especially post 40! You cannot simply train hard all the time and eat more to compensate, it will backfire, you'll burn out and you'll be too reliant on carbs and maybe even insulin resistant!
The "too reliant on carbs and maybe even insulin resistant" is not true, that's not a known outcome of overtraining.
However, yes, definitely a moderated approach to training. The difficult thing, especially for beginners, is understanding what is truly easy training to count in the 80% and what is hard enough to count in the 20%.