Depleted energy/low blood sugar

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2008-08-08 7:27 PM

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Chicago suburbs
Subject: Depleted energy/low blood sugar
Generally I bike for 1.5-2 hours, and by time I'm on my way home I'm shaky.  When I get home I usually have a headache, am nauseated, and have trouble moving around.  I'm guessing this is because I've burnt up all my energy?  My question is what should I eat before or during my workout to prevent this?  I'm trying to lose weight so I don't want anything thats too high cal...any suggestions?

2008-08-09 9:20 AM
in reply to: #1591419

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Master
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Loughborough, England
Subject: RE: Depleted energy/low blood sugar

Before a ride you need to make sure that you eat enough calories (of which a large percentage should be from carbohydrates) to fuel your workout.  For rides up to two hours you don't need to be stuffing your face.  A sandwich, bagel or other similar snacks will get you through the workout.

During a ride you need high energy food such as energy bars, gels & drinks.  These products can be quite expensive so during training rides I just use cereal bars or chocolate bars.  I try and consume about 400 calories per hour.

After the ride you need to replace your glycogen stores so again, carbs are what you need.  You also need a little protein to help with muscle recovery.  My favorite recovery meal is sardines on toast or, if I'm in a rush, chocolate milk.

Regardless of whether your trying to loose weight or not you burn a lot of calories during exercise and therefore have to consume a lot.  Just to give you a rough figure a 1h bike ride may burn in the region of 600 calories.

2008-08-09 9:49 PM
in reply to: #1591419

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Lafayette, CO
Subject: RE: Depleted energy/low blood sugar
I concur with the previous poster's pre and post race plan but I don't consume anywhere near 400 calories per hour during.  I'm usually closer to 100-200 depending on heat and my general energy level.  I use powdered gatorade mixed in a weak solution and carry Clif Shot Bloks for when I feel I need a boost. Since you are trying to loose weight (as am I) I would start slowly adding in calories during your workout and see where you find a balance.  My preferred post race is the new Mix 1 drinks but I just can't afford them on a regular basis so often I go to tuna on toast with a bit of lowfat cheese.  I really need to pick up some chocolate milk to try but I haven't bought any in so long that I keep forgetting when I'm at the store.
2008-08-10 3:32 PM
in reply to: #1592512

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Master
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Loughborough, England
Subject: RE: Depleted energy/low blood sugar

Regarding calories per hour during exercise:

I should have added that this is an individual thing.  There's no way I could survive on 200 calories or less an hour but obviously COSkiGirl can.  A bit of trial and error will determine what your optimum consumption should be.

2008-08-11 1:17 PM
in reply to: #1591419

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Alpharetta, Georgia
Subject: RE: Depleted energy/low blood sugar
Agree with others, and would like to emphasize eating after you work out. Like within 30 minutes - try to have something in the car to eat on your way home.

I found this out the hard way. After a long run or ride with no nutrition I would go home, shower, log my workout, etc. before even thinking about eating. I'd get nauseaus and shaky and get a huge headache. Now I fuel before, during, and after the workout like others have suggested. Works like a charm for me. Except when I forget

2008-08-11 2:52 PM
in reply to: #1591419

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Subject: RE: Depleted energy/low blood sugar
Much to the disagreement of 99% of people in BT, I do not do post workout carbs very often.  If I know I need it for recovery (i.e. race, longer bike ride or longer run) than I will, but the majority of time I walk in the door and make a protein shake solo.  I don't eat carbs for another few hours.  I build the gylc stores back up very slowly.  I am still figuring out what nutrition will work for me during longer workouts.  Just found I had more success with fat loss following a lower carb nutrition plan, and specifically not having them post-workout.  As I start working towards a longer distance race, such as a HIM, I know I will need to add in a bit more simply to have the energy to have hard workouts.

2008-08-11 5:12 PM
in reply to: #1591419

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Subject: RE: Depleted energy/low blood sugar
You got to learn what your body needs. I usually start with a peanut butter and jelly sandwhich or muffin or banana or 2 of the foregoing or 3 of the foregoing, depending on how long the workout is and how long I have to digest before I start.

During I drink protien powder and peach crystals, for a 6 hour ride I have 3 bottles I also much about 3 powerbar like objects for a total of about 1700 calories, which frankly probably isnt enough to fuel me but keeps me from passing out.

For me, the most important thing is the recovery drink. First thing I do after more than an hour and a half of excercise is have a protien shake in water. Depending on how long the workout was I sometimes add milk, sometimes add a banana or other fruit. If I do this right then I recover faster.

If you are worried about your weight, I do not think you need to worry about eating too much while riding or running, not sure how that could be possible, one does not have much of an appitate with a HR of 140. I have lost more weight now that I am training with long rides and runs and eating while doing them then I ever did before we short less than an hour work outs.

2008-08-11 5:54 PM
in reply to: #1595058

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Subject: RE: Depleted energy/low blood sugar

gopennstate - 2008-08-11 2:52 PM Much to the disagreement of 99% of people in BT, I do not do post workout carbs very often.  If I know I need it for recovery (i.e. race, longer bike ride or longer run) than I will, but the majority of time I walk in the door and make a protein shake solo.  I don't eat carbs for another few hours.  I build the gylc stores back up very slowly.  I am still figuring out what nutrition will work for me during longer workouts.  Just found I had more success with fat loss following a lower carb nutrition plan, and specifically not having them post-workout.  As I start working towards a longer distance race, such as a HIM, I know I will need to add in a bit more simply to have the energy to have hard workouts.

I can show you very specific data that even HUGE quantities of post workout carbs don't interfere with exercise induced lipolysis.

2008-08-11 8:45 PM
in reply to: #1595650

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Subject: RE: Depleted energy/low blood sugar
DerekL - 2008-08-11 6:54 PM

I can show you very specific data that even HUGE quantities of post workout carbs don't interfere with exercise induced lipolysis.

 LOL.  It was only a matter of time!  I did say 99% of people on here disagree with how I do things.  I was just trying to illustrate to the OP that what works for one does not always work for another.  And I totally believe you have data to back up your claims.  But I can tell you that my own personal experience was different.  I don't know why (well, I have my own opinions why), but adding 40g of fruit carbs post workout changed everything.  And don't think that I am someone who eats more than I think I do, I typically know +/- 1% of my macronutrients. This is probably more of a PM conversation.

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