General Discussion Triathlon Talk » 1000 calorie workout-- food afterward? Rss Feed  
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2009-05-07 7:32 AM

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Subject: 1000 calorie workout-- food afterward?
So I'm on a mission to do 100, 1000 calorie workouts on the elipitcal machine. Granted I do other exercise besides cardio, but the work out isn't in discussion right now, its the food. 

Typically I drink 2 qts of water throughout the day before I workout, then I eat a banana in the locker room. While working out for (about 1.4 hours) I drink at least another qt of water, and once I'm done, I eat either a protein bar and/or an apple right after I leave the cardio room. I drink another qt of water within 30 min after I end my workout. Also around this time, my body crashes. I make the drive home and lay on the floor for half an hour, miserible. My muscles are fine, its my energy level, or maybe my sugar level. I feel overwhelmingly tired, sick to my stomach.

So my question is this: What can I do (or eat) to make me stop crashing after I do this workout?


2009-05-07 7:39 AM
in reply to: #2135845

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Subject: RE: 1000 calorie workout-- food afterward?

You need to look at your overall nutrition. How many calories are you eating a day? What kind of meal are you eating prior to the workout?What does the rest of your day look like?

Clearly you are not getting enough nutrition if you are crashing so badly.

2009-05-07 7:42 AM
in reply to: #2135845

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Subject: RE: 1000 calorie workout-- food afterward?
How long does it take you to complete the workout? I'm guessing it probably takes long time to burn 1000 calories on an eliptical?

Eating an apple or protein bar with water after that workout isn't enough to replenish the lost glycogen you used during the session. Ideally, you want to consume a 4:1 ratio of simple carbohydrates to protein within 30 minutes after an intense workout. There are a number of drinks out there (EnduroxR4, Accelerade..etc) that have that ratio or some people drink plain old chocolate milk which does the trick as well. That will stabilize your blood sugar and fight off the catabolic effect of the workout. Then you'll want to eat a normal meal about an hour after you finish
2009-05-07 8:13 AM
in reply to: #2135845

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Subject: RE: 1000 calorie workout-- food afterward?
I'm no expert, but what about sucking down a gel(s) during your workout?  Isn't that what you would during a distance event?
2009-05-07 8:39 AM
in reply to: #2135845

Subject: RE: 1000 calorie workout-- food afterward?

sarjha - 2009-05-07 8:32 AM So I'm on a mission to do 100, 1000 calorie workouts on the elipitcal machine. Granted I do other exercise besides cardio, but the work out isn't in discussion right now, its the food. 

Typically I drink 2 qts of water throughout the day before I workout, then I eat a banana in the locker room. While working out for (about 1.4 hours) I drink at least another qt of water, and once I'm done, I eat either a protein bar and/or an apple right after I leave the cardio room. I drink another qt of water within 30 min after I end my workout. Also around this time, my body crashes. I make the drive home and lay on the floor for half an hour, miserible. My muscles are fine, its my energy level, or maybe my sugar level. I feel overwhelmingly tired, sick to my stomach.

So my question is this: What can I do (or eat) to make me stop crashing after I do this workout?

Hate to burst your bubble, but those elliptical machines are NOT accurate - you don't burn 1000 calories in a 1.25 hours on the elliptical.

I agree with Nipper - you need to look at your overall diet. You shouldn't be miserable after an hour of low-impact exercise. So there is something else going on here.

To add - since you don't have a log, I can't see what kind of workouts you're doing, but assuming you're only working out like a non-triathlete, or only training for sprints, you shouldn't NEED much in the way of gels or fancy recovery drinks. Again, focus on the REAL food that you're eating throughout the day - I'd be willing to bet you're not eating enough on a regular basis. Are you trying to lose weight?



Edited by wurkit_gurl 2009-05-07 8:43 AM
2009-05-07 8:48 AM
in reply to: #2135994

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Subject: RE: 1000 calorie workout-- food afterward?
wurkit_gurl - 2009-05-07 9:39 AM Hate to burst your bubble, but those elliptical machines are NOT accurate - you don't burn 1000 calories in a 1.25 hours on the elliptical.
I'll help burst the bubble as well For some 1.25 hours of actual running outdoors may not even burn 1000 calories


2009-05-07 8:53 AM
in reply to: #2136014

Subject: RE: 1000 calorie workout-- food afterward?

merlin2375 - 2009-05-07 9:48 AM
wurkit_gurl - 2009-05-07 9:39 AM Hate to burst your bubble, but those elliptical machines are NOT accurate - you don't burn 1000 calories in a 1.25 hours on the elliptical.
I'll help burst the bubble as well For some 1.25 hours of actual running outdoors may not even burn 1000 calories

Thanks - I was going to say that an hour of running won't burn that much either - I know people have posted about how to approximate how many calories a run will burn, but it depends on a lot of factors, including weight, size, how hard you're pushing, etc. But I wasn't sure on all the specifics.

2009-05-07 8:58 AM
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Subject: RE: 1000 calorie workout-- food afterward?
merlin2375 - 2009-05-07 8:48 AM
wurkit_gurl - 2009-05-07 9:39 AM Hate to burst your bubble, but those elliptical machines are NOT accurate - you don't burn 1000 calories in a 1.25 hours on the elliptical.
I'll help burst the bubble as well For some 1.25 hours of actual running outdoors may not even burn 1000 calories


My Garmin (in which I have entered my sex, age, and weight) tells me that I burn 80 calories per mile running. On average. So if I run 10 minute miles, I will burn approximately 640 calories in a 1hr20min run.
2009-05-07 9:10 AM
in reply to: #2135845

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Subject: RE: 1000 calorie workout-- food afterward?
Edit: Due to several surgeries on my feet, I have to do low impact, like the darn elliptical. I do weights and taebo 3x a week. I eat a balanced diet of fruits/veggies, grains, protein of about 1200 calories. I eat my largest meal, lunch, about 2-3 hours before I hit the gym.  Then I try to eat dinner right after I get home. But I don't feel hungry, and food sounds gross by that point.


alright... scratch the '1000' calories. I know machines are inaccurate. But pushing myself for 1.5 hours in a cardio workout leaves me entirely drained. Granted I'm physically tired, but I end up feeling nauseous.

What can I eat to not feel sick to my stomach after I work out? I don't really think I need gels or anything, maybe a protein shake?
2009-05-07 9:14 AM
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Subject: RE: 1000 calorie workout-- food afterward?
Have you tried gluten-free?  Maybe lisac can elaborate on that?  I've also heard a lot of talk that whole grains can mess with some people's GI. 
2009-05-07 9:53 AM
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Subject: RE: 1000 calorie workout-- food afterward?
Wait a second!!! You're eating a 1200 calorie a day diet and trying to do a 1000 calorie workout as well?  Even establishing that the elliptical does not burn 1000 calories in 1.4 hours (I'm a larger woman so I burn more and running 1.4 hours would barely get me to 1000 and even that's questionable.) you are setting yourself up for serious problems here.  You're only leaving yourself somewhere in the neighborhood of around 300-600 calories to do all of your day to day things on.   It's no freaking wonder you're crashing like you are.  Eat woman.  Eat healthy things but eat.  Even if you're trying to loose weight I would be willing to bet you've put your body into starvation mode and if you added 200-500 calories a day you'd see weight start to drop off. 


2009-05-07 10:13 AM
in reply to: #2136222

Subject: RE: 1000 calorie workout-- food afterward?

COSkiGirl - 2009-05-07 10:53 AM Wait a second!!! You're eating a 1200 calorie a day diet and trying to do a 1000 calorie workout as well?  Even establishing that the elliptical does not burn 1000 calories in 1.4 hours (I'm a larger woman so I burn more and running 1.4 hours would barely get me to 1000 and even that's questionable.) you are setting yourself up for serious problems here.  You're only leaving yourself somewhere in the neighborhood of around 300-600 calories to do all of your day to day things on.   It's no freaking wonder you're crashing like you are.  Eat woman.  Eat healthy things but eat.  Even if you're trying to loose weight I would be willing to bet you've put your body into starvation mode and if you added 200-500 calories a day you'd see weight start to drop off. 

Jeez, yeah - just checking back here. 1200 calories is NOT enough if you're doing cardio practically every day for an hour and a half. No wonder you feel like crap. You do know that you burn calories simply by living, yes? So if you're already super-thin and you're exercising that much, you need to account for that so you don't drop scarily low. If you're using weights, you're building muscle and muscle helps you burn calories even more.

Sorry, I've seen plenty of girls starve and exercise themselves to skin and bones. It's not cute, or healthy. Not meaning to offend, but please be careful.



Edited by wurkit_gurl 2009-05-07 10:14 AM
2009-05-07 10:17 AM
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Subject: RE: 1000 calorie workout-- food afterward?
COSkiGirl - 2009-05-07 9:53 AM Wait a second!!! You're eating a 1200 calorie a day diet and trying to do a 1000 calorie workout as well?  Even establishing that the elliptical does not burn 1000 calories in 1.4 hours (I'm a larger woman so I burn more and running 1.4 hours would barely get me to 1000 and even that's questionable.) you are setting yourself up for serious problems here.  You're only leaving yourself somewhere in the neighborhood of around 300-600 calories to do all of your day to day things on.   It's no freaking wonder you're crashing like you are.  Eat woman.  Eat healthy things but eat.  Even if you're trying to loose weight I would be willing to bet you've put your body into starvation mode and if you added 200-500 calories a day you'd see weight start to drop off. 


^^^ THIS ^^^

And I wouldn't recommend going gluten free as someone else brought up, unless you have serious digestive issues.
2009-05-07 12:19 PM
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Subject: RE: 1000 calorie workout-- food afterward?
x2. I think if you're eating 1200 cals per day, you've figured out your problem right there. That's severely restricted for even someone who is not working out much or at all (IMHO). You need fuel to perform well and propel your weight loss. Hard to say what to try without knowing your history, weight, goals, etc but you may want to up that by 50% (1800ish) as a start. You can also try eating more often, smaller meals and have a power bar or something with some cals in it 1/2 hour before your workout.

With that info in mind, I don't think that you need gels or anything mid workout on the eliptical but a water bottle might be nice.

My opinion as always!

2009-05-07 12:21 PM
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Subject: RE: 1000 calorie workout-- food afterward?
eek... sorry...  I should have put 1200 on off days, and 1500-1700 on my work out days. I know that still seems low, but I've found that my metabolism is way off after my surgeries. two months ago I was bedridden for about 3 weeks, ate about 1000 a day, and I gained 5 pounds and a few inches. This was about the same from other foot surgeries a few years back. Everything seems to slow down, I gain crazy. Very frustrating.

I am by no means skinny, or have any idea of being skinny. I just want to get back to a healthy BMI. I'm 5'9 and consider myself more of an Amazon Woman. ;o) My various foot surgeries/issues have out several 'walls' up to any kind of normal/regular exercise program.  I'm not meaning to whine here, I just wanted to know if anyone had any suggestions. Maybe I'll try a gluten-free diet for a bit, and try adding an additional 300-400 calories on workout days. Thanks for the advise!
2009-05-07 12:38 PM
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Subject: RE: 1000 calorie workout-- food afterward?
My guess is you're gaining because your body is in starvation mode and hoarding any calories it can get.  To get an IDEA (this is an estimate!!) of your minimum calories for your body to function try this calculator. 

http://www.bmi-calculator.net/bmr-calculator/

Let me ask you this.  If you tried adding calories, even on non-workout days for, say 4 weeks, and you put on a couple pounds because it didn't work, would that be the end of life?  On the other hand, if you tried it and you figured out that your body likes a few more calories and you started loosing, wouldn't that be awesome? 

I'm telling you all of this out of experience.  About a year ago I was doing what you are. Limiting to 1200-1500 calories a day.  Exercising regularly (4-5x per week for an hour or more) and I wasn't loosing anything.  I added about 500-600 calories day and the pounds started dropping off of me.  Weekly people were noticing it and commenting.  It's natural to feel like less is more but our bodies don't work like that. 


2009-05-08 8:13 AM
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Subject: RE: 1000 calorie workout-- food afterward?
I would agree with lisac about not worrying about gluten free right now.  It seems you have more serious dietary issues at the moment.  Sorry, I glazed over the calorie question and focused in on the upset stomach.  I would also agree with COSkiGirl (and everyone else) in that you really need to up you caloric intake.  From what you said, you're having a pretty serious body shut down (sounds almost like a bonk) after every workout.  Maybe go see a sports nutritionalist and lay out your goals based on your post-surgery abilities for more specific regimen. 
2009-05-08 10:52 AM
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Subject: RE: 1000 calorie workout-- food afterward?
I completely agree with everyone else on this thread and want to add my .02.  Just the simple fact that your plan is to do "1000 calorie workouts" implies that you are focusing your cardio on calories/weight not performance.  You should set goals like do 7 miles in 1 hr on the elliptical instead of trying to focus on how many calories you can burn.  You will find that your performance will improve as you up your calories.  Even 1700 on your workout days is NOT enough!  1200 on your rest days is going to be a 1000 cal deficit, 1700 on a workout day (with a 1000 cal workout) is going to be a 1300 cal deficit!  I am going to have to agree that your body is in starvation mode and that is why when you stop exercising with your foot surgeries you put on weight so quickly - it's your body trying to recoup some of that deficit and store it as fat in preparation for the next time you start exercising with HUGE calorie deficits every day.

Make sure you are an appropriate weight for your height.  Being tall, the numbers on the scale are going to be larger than our 5'5" friends.  I'm 6ft tall and technically could qualify as an "Athena" at 151 lbs which makes me feel like a fatty sometimes but my body fat % is in the "Athlete" range (14-20%).  I once dropped down to 128 lbs, thinking I was perfectly healthy, lost my period (again thought this was normal for female athletes), and lost a whole bunch of bone density in the process.  So PLEASE be careful.  One thing leads to another and your body will fight back in ways you won't be happy with (like the quick weight gain when you rest).

I don't mean to offend and I hope I'm not way off base but you've given us the numbers to do the math and it doesn't add up to anything healthy.

Listen to COSkiGirl who has experience with this... you should be able to achieve a nice balance.  You won't be crashing after your workouts anymore and you will still be beautiful Smile
2009-05-08 2:55 PM
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Subject: RE: 1000 calorie workout-- food afterward?

dolelicious - 2009-05-08 8:52 AM 

Being tall, the numbers on the scale are going to be larger than our 5'5" friends.  I'm 6ft tall and technically could qualify as an "Athena" at 151 lbs which makes me feel like a fatty sometimes but my body fat % is in the "Athlete" range (14-20%).  I once dropped down to 128 lbs, thinking I was perfectly healthy, lost my period (again thought this was normal for female athletes), and lost a whole bunch of bone density in the process.  So PLEASE be careful.  One thing leads to another and your body will fight back in ways you won't be happy with (like the quick weight gain when you rest).

I don't mean to offend and I hope I'm not way off base but you've given us the numbers to do the math and it doesn't add up to anything healthy.

Listen to COSkiGirl who has experience with this... you should be able to achieve a nice balance.  You won't be crashing after your workouts anymore and you will still be beautiful Smile

Sorry, I'm gonna have to take offense at your Athena statement. 

However, to stay on topic, I agree with trying new ways of eating for at least 2 weeks at a time and give your body time to respond.  Plus, maybe stay off the scale and just go by how you feel for a while.

2009-05-08 9:24 PM
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Subject: RE: 1000 calorie workout-- food afterward?
Medusa_Ann - 2009-05-08 3:55 PM

Sorry, I'm gonna have to take offense at your Athena statement. 

However, to stay on topic, I agree with trying new ways of eating for at least 2 weeks at a time and give your body time to respond.  Plus, maybe stay off the scale and just go by how you feel for a while.


OMG! I am soooo sorry and I completely did not mean it that way.  I am glad you called me out on that one.  I was referring to myself as a fatty and did not think of the implications... please believe me when I say that I have never used that word to describe anyone except myself and I give serious props to every single triathlete out there...  but I am not going to stick my foot in my mouth any more.

I'll just be quiet now... Foot in mouth
2009-05-10 1:27 AM
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Subject: RE: 1000 calorie workout-- food afterward?

Medusa_Ann - 2009-05-08 2:55 PM

dolelicious - 2009-05-08 8:52 AM 

Being tall, the numbers on the scale are going to be larger than our 5'5" friends.  I'm 6ft tall and technically could qualify as an "Athena" at 151 lbs which makes me feel like a fatty sometimes but my body fat % is in the "Athlete" range (14-20%).  I once dropped down to 128 lbs, thinking I was perfectly healthy, lost my period (again thought this was normal for female athletes), and lost a whole bunch of bone density in the process.  So PLEASE be careful.  One thing leads to another and your body will fight back in ways you won't be happy with (like the quick weight gain when you rest).

I don't mean to offend and I hope I'm not way off base but you've given us the numbers to do the math and it doesn't add up to anything healthy.

Listen to COSkiGirl who has experience with this... you should be able to achieve a nice balance.  You won't be crashing after your workouts anymore and you will still be beautiful Smile

Sorry, I'm gonna have to take offense at your Athena statement. 

However, to stay on topic, I agree with trying new ways of eating for at least 2 weeks at a time and give your body time to respond.  Plus, maybe stay off the scale and just go by how you feel for a while.

yeah - don't make me take you out back and force feed you a bacon explosion!    don't doubt me - I will do it if called for.

But, yes -OP - think long term.   When you go long, plan for the nutrition and stay feeling as good as the work out is intended to make you feel.



2009-05-16 10:33 PM
in reply to: #2135845


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Subject: RE: 1000 calorie workout-- food afterward?
Sariha,  you could be drinking too much water.  You're drinking 16 cups of water a day, IN addition to all the water you're consuming from your food (yes water in food certainly counts -- even bread is 30% water, vegetables and fruits 90%.  Coffee counts, beer counts, yogurt counts).  You're not a big person judging from your picture so your needs aren't as high as a 200lb person. 

Drinking too much water can be dangerous actually, as it dilutes your system, and flushes out too many electrolyes and impairs the ability of your kidneys to do their job (ironically) -- and etc, etc.   I'd research this and look at both sides.  You'll find countless nutrition experts and doctors on both sides of this issue, but the standard "hydrate yourself throughout the day even if you're not thirsty" theory is steadily losing ground.  Research it 

Edited by CaliGuy 2009-05-16 10:37 PM
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