Exhausted whole day after morning exercise

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    #1

    Exhausted whole day after morning exercise

    After exercising in the morning I'm exhausted the rest of the day. Taking an afternoon nap doesn't seem to solve things I don't get up any earlier in the mornings than normal.
    Has this got something to do with food and how can I fix this?
    I normally eat a super light breakfast (glass of milk and some rice crackers) before going out to exercise (30 minutes of cycling, 1 hour bootcamp, 30 minutes of cycling). Eating more before exercising is not really possible, I get nauseous and my body will carry out its threat if I don't stop exercising immediately in that case. So maybe right after exercise? Any advice on that?
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    #2
    That sounds like a lot of exercise without much energy intake before hand, perhaps it'll be a good idea to eat a decent sized meal right after your exercise.
    Or have something small and sugary (eg tictacs or a cookie) it seems like a lowsugar/carb issue there. Carbs are important for actual useable energy for the body, without them you'll not have the energy to do general day-to-day things.
    You could add some protein powder to your milk in the morning if that's an option? it'll help add the extra needed energy.
    You're burning off more than you've eaten and your body still needs energy for basic functions after exercise, (and if you exercise like that every day then you're using up a LOT on energy every day, so that breakfast doesn't sounds sufficient)
    But it's hard to say without knowing what types of things and/or amounts you eat the rest of the day.
    How long have you been exercising in the morning and feeling tired the rest of the day? (Just a couple of days, a few weeks etc)
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      #3
      BongoFrog

      Yes, I feel fine during the first 30 minutes of cycling and during the bootcamp but I can already start feeling the effects cycling on the way back. I do have protein powder, I think it would be very useful to add that in the morning! And indeed something right after bootcamp.
      On days that I don't exercise in the morning I eat a way better breakfast than this, apple/pear, cottage cheese (if that is the correct translation), almonds, bread with meat or peanutbutter. But when exercising in the morning, my stomach protests against this. I thought that it was just something I had to exercise through but the contents don't stay put if I do so I would prefer to avoid that. Cycling is no problem at all, I can do that on a full stomach.

      After I returned home I was already really tired but I did make a lunch (potatoes 200 grams, 250 grams of vegetables) and milk+protein powder but I think this was too late.

      Normally I exercise in the evenings but this is not always possible due to shifts, in the evenings I never have any problems with nausea as long as I don't exercise right after a 3 course meal. I feel fine after the evening workouts, no extreme tiredness after those. But morning exercise is always linked to exhaustion or vomiting. But maybe protein powder will help indeed!

      • 4 likes

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        #4
        Bromide I would definitely recommend eating a full meal within an hour after a 2-hour workout if you can, as doing so will help with recovery from your workout. Your light breakfast beforehand is also a good idea for most people. There is some variance in recommendations for what to eat when, depending on your goals (elite training vs. general fitness, weight loss vs. maintenance vs. muscle gain, etc.). There is more information on this topic in the DAREBEE Guides section. See in particular:

        Training on Empty

        Pre and Post Workout Nutrition
        • 5 likes

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          #5
          Rainbow Dragon
          Thank you! Those guides were really useful. As my main goal is to build strength + muscle, I think I'll have a small meal in the morning (maybe a pre-workout snack, those looked very handy) and eat something right after bootcamp before cycling home.

          I'll try next week to see if this method works.
          • 4 likes

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            #6
            I would try whole yogurt, oatmeal and dried fruit in moderate amounts before training
            Yours is an intense workout and in my opinion you need to have a breakfast that, however light it is of substance, obviously adapted to your tastes.
            I would also take into account that for some people morning workouts work well for others in the evening but it's also a matter of time.
            I have always trained in the afternoon or in the evening now I do it in the morning because it is when I have more free time and I already know that strength training is affected, I do a lot more warm-up and I don't overdo it and that's okay.
            Do some testing and experimenting and see what works best for you.




            • 4 likes

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              #7
              Fremen
              BongoFrog
              Rainbow Dragon

              This morning I first went to the shops as I didn't have enough food. Afterwards ate cottage cheese with oatmeal and milk and did some exercise (though not as intensive as bootcamp). Immediately afterwards ate half a protein bar
              No nausea, no extreme tiredness!
              I'll try this again for my next bootcamp class
              • 5 likes

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                #8
                Hola! el dia de hoy estoy por empezar The imposible abs challenge, quisiera saber alguien que haya hecho esa rutina si realmente funciona, los cambios que ha tenido y si se puede mantener esa rutina por mas tiempo no solo por 30 días como dice ahi. Gracias
                • 1 like

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                  #9
                  You need to eat more, i recommend make a banana milkshake when you wake up, use fat free milk if possible no body needs the extra fat, it should help abit.

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                    #10
                    You should also make sure that you have enough sodium(salt) in your meals - low sodium levels can cause nausea, headaches, and weariness, so that might have something to do with your not feeling great during the rest of the day. Just be careful not to have too much salt (esp salt substitutes)- it can cause other issues.
                    • 1 like

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                      #11
                      Originally posted by Bromide View Post
                      Fremen
                      BongoFrog
                      Rainbow Dragon

                      This morning I first went to the shops as I didn't have enough food. Afterwards ate cottage cheese with oatmeal and milk and did some exercise (though not as intensive as bootcamp). Immediately afterwards ate half a protein bar
                      No nausea, no extreme tiredness!
                      I'll try this again for my next bootcamp class
                      Oatmeal is a godsend although it can be boring. I add chia seeds, raisins, occasionally a little honey to help feed my morning workouts and top it off with some plant milk.

                      Going non-processed and plant based as well has helped me recover quicker from my workouts too. It takes me a week or two to readjust to a new program and to workout my calorie needs, but once I've dialled it in, I seldom feel fatigued.
                      • 2 likes

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                        #12
                        Originally posted by fitniac View Post
                        You should also make sure that you have enough sodium(salt) in your meals - low sodium levels can cause nausea, headaches, and weariness, so that might have something to do with your not feeling great during the rest of the day. Just be careful not to have too much salt (esp salt substitutes)- it can cause other issues.
                        Iron and calcium should maybe be supplemented too. It would be a good idea to get a thorough blood work done to see if you have any deficiencies. I take a multivitamin, calcium and vitamin D daily because I was low on them.
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