For about a month now, my diet has been 80% Paleo/20% Primal (occasionally add yogurt to my smoothies, a small glass of whole milk maybe once or twice a week). I've noticed some big, awesome changes (no 4pm brain fog, consistent energy levels during the work day, and NO CRAMPS during my last period, for the first time in my life).
One change I'm not too happy with---my energy during my workouts seems pretty diminished from before (when I didn't pay any attention to refined carbs like whole wheat toast, fries occasionally, etc).
My normal exercise routine is a 40-minute circuit training session about three times a week, and a nice long yoga session twice a week. My energy seems low during the cardio portions of my circuit training, my quads feel week when doing lunges or running up stairs, and I'm actually finding it hard to rouse myself early enough to do my exercises.
Some background: I'm 38 years old, with a three year old daughter. I gained 60 lbs during my pregnancy, and lost all but the last 10. I'm 5'4", 142 lbs (and the weight HAS NOT BUDGED in over a year, even after a bout with the flu when I barely ate a thing for three days).
Should I be adding more carbs, like sweet potatoes and the occasional white rice bowl? I'm not avoiding all carbs as is---definitely eat at least three servings of fruit a day.
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Women do not need more carbs than men. Both men and women need carbs to meet their activity levels. Carbs are not a necessary nutrient, nor are not something to avoid.
You did not post details of your 40-minute circuit training program. If it is fairly anaerobic (Think Crossfit intensity or similar), you may be depleting your glycogen stores (not completely but enough that you will benefit from adding carbs to your diet). If it is more aerobic, then maybe not as significantly.
Adding carbs back? Won't hurt, start with tubers and see if that helps.
my quads feel week when doing lunges or running up stairs, and I'm actually finding it hard to rouse myself early enough to do my exercises. -- Personally this sounds more like inadequate caloric load than a macro imbalance. You may also want to consider upping your total calories -- But without knowing your lifestyle, exercise, and daily intake, it is impossible to tell.
No. Women in general don't need more carbs, but some women, due to metabolism or activity levels do better with more.
Since you've only been Primal a month, you may simply be experiencing a temporary drop in energy as your body gets used to the lower carb level. This will pass.
You may not need to increase your overall carbs too much, since you are already eating dairy & fruit, but you may do better trading out starchy carbs for 2 pieces of the fruit (and thereby reducing fructose.)
Re:energy: Make sure your Vitamin D blood level is dialed in via sunning/tanning or supplements (50-60 ng/ml.) Also, focus on nutrient-dense foods like liver, bone broth, salmon, oysters, eggs, etc to make sure you are not missing out on any micronutrients.
I have found that using my carbs wisely counts more than how many carbs I consume. I always try to eat some fruit (usually 1 cup blueberries) about an hour before a cardio workout. (I toyed with the timing, and this worked best for me). I also eat a starchy tuber (or white rice) with dinner, as I work out in the morning. Overall, my carb consumption each day varies from 60-100 g (depending on if I am working out or not).
I would say try to add more carbs if you feel the need for it. Personally, I keep carbs at an absolute minimum during everyday - even during heavy training. I don't think we should be afraid of carbs, nor should we include it if we feel that a low carb diet works for us.
I'm always saying: If something is broken/ doesn't work: Make changes, try something new until it starts to work.
If everything feel optimal and works fine why change anything?
The only time I "need" carbs is right before I compete or similar. A very wise person once told me that if I work fine with fat as a fuel that is great, but why not take advantage of it and use a double powered engine (carbs + fat) when you can? I feel like it have given me a great advantage since I'm totally fat adopted so when I run of of carbs during a long race the body just goes back to burn the fat when it runs out of fuel without any problem.
But I think that since you've only been eating paleo/primal for a month your body might not have been gotten fully adapted to take it's energy from the fat yet and therefore you might feel tired. Give it another month and if you still feel tired try to make a change in your diet.
I would say your workout load may be a bit much given your carb level. You might try throwing in half a sweet potato post-workout. It might stoke your appetite and increase weight. Of so, stop! But it also might also replete glycogen for your next workout, which would be good.
For some people, as low carb as possible is necessary to lose weight, even if you have to work out less as a result. For others, though, a low/moderate carb and low/moderate protein approach, a la Jaminet's Perfect Health Diet (great book), works well. Alas, nobody knows the answer for you, but some experimentation will lead you there. Paleo gets you healthy, but tinkering may still be required when you have goals beyond that.
Health is all about losing weight, that's why carbs are so terrible
The thinner you are the better, don't eat carbs, they're super bad for you, especially if you are over weight
You've probably come to paleo seeking weight loss so you're in for a treat, just stay away from those deadly carbs, especially if you care at all about your mental health, metabolism or thyroid function et al
Try to go as low carb as possible and spend your day thinking about how much like a cave man you are; cavemen were the pinnacle of health