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Calorie restriction and fragile connective tissues?

Commented on October 07, 2013
Created October 04, 2013 at 4:37 PM

Firstly, I am not restricting calories either on purpose nor very much. However I have found it difficult to eat enough calories since I've been on paleo. I under-eat by around 500-1000 calories a day typically given my activity level. Lately I been getting what seems like an inordinate amount of injuries related to connective tissues and tendons, which also seems to take longer to heal. Right now I'm nursing both a pretty painful tennis elbow sustained through overdoing it on tri pulldowns, and a very painful rib cartilage issue sustained taking a hard hit in basketball. I just finally got over a metatarsal-area issue in my foot which seemed to take long to heal. Although I run moderate distances frequently, I don't overtrain. I once dated a bulimic woman who suffered tendon and cartilage issues due to malnutrition. I don't believe I'm malnourished, but could I be effecting my strength and healing times in those areas by under-eating? Or is just a case of, in the words of a co-worker of mine, "relax man, there's just no cure for being on the wrong side of 35."

F291857fa12a0291688ea994343156dc

(720)

on October 07, 2013
at 05:27 AM

If finances make upping nutrition & sleep difficult then the simplest thing to do is reduce training.

"If gas money is tight, drive less".

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 06, 2013
at 07:26 PM

Well I guess it's a chicken and egg thing. Am I under-eating or over-training? I'd say the training is reasonable, the eating is probably not enough. Still not sure if that's at the root of the (perceived) tendon/connective tissue weakness.

F291857fa12a0291688ea994343156dc

(720)

on October 06, 2013
at 05:06 AM

@Matt 11 I think for his amounts of rest & nutrition he IS overtraining.

F291857fa12a0291688ea994343156dc

(720)

on October 06, 2013
at 05:03 AM

IMO lost healing times are indicative of insufficient rest & inadequate nutrition. I see two solutions bump up on the rest (sleep) & nutrition or dial back on the exercise. Perhaps because your previous lifestyle wound you up unhealthy & 215 ... you;re overtraining & under eating?

F291857fa12a0291688ea994343156dc

(720)

on October 05, 2013
at 05:02 AM

Alright... some data to work with! :) I added your info to answer along with more "answer"

F291857fa12a0291688ea994343156dc

(720)

on October 05, 2013
at 05:02 AM

Alright... some data to work with! :) I added your info to answer along with more "answer"

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:35 AM

definitely could eat some more fat.

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:34 AM

makes sense with the info I gave but no I eat a ton of greens, fish, fatty plant foods, meat and eggs. I'm not malnourished. I guess I've just never really replaced the bulk calories I once got from bread and cold cereal.

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6 Answers

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 05, 2013
at 02:06 PM

You say you're not "overtraining" but your injuries suggest otherwise.

F291857fa12a0291688ea994343156dc

(720)

on October 06, 2013
at 05:06 AM

@Matt 11 I think for his amounts of rest & nutrition he IS overtraining.

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 06, 2013
at 07:26 PM

Well I guess it's a chicken and egg thing. Am I under-eating or over-training? I'd say the training is reasonable, the eating is probably not enough. Still not sure if that's at the root of the (perceived) tendon/connective tissue weakness.

0
37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:28 PM

Bobk: once again for some reason I can't post a comment on your answer.. can with the others but not yours :) bear with me;

I was 215 at one time! Very unhealthy lifestyle, about 15 years ago. For me because I have a very light and narrow skeleton 165 is actually not that thin, I look narrow but not skinny. At the same time last time I was monitoring macros I was often under on protein and fat like you say and it's for sure that I'm under-eating a lot of the time. Could be that's what's to blame for the long healing times and prone-ness to cartilage and tendon issues. I was just looking into bone broth this morning, that's probably a good way I can get some more fat, protein and minerals easily and cheaply.

F291857fa12a0291688ea994343156dc

(720)

on October 06, 2013
at 05:03 AM

IMO lost healing times are indicative of insufficient rest & inadequate nutrition. I see two solutions bump up on the rest (sleep) & nutrition or dial back on the exercise. Perhaps because your previous lifestyle wound you up unhealthy & 215 ... you;re overtraining & under eating?

0
37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:32 AM

Bobk:Fair enough... 6'0", 165, 31 waist, 12%bf, 36 yrs.

I run around 20 leisurely km of trails a week and workout 2 other times a week with a fast mile and weights.

I eat anywhere from 2000 to 3000 calories which usually comes out 500 or 1000 under on my online counter after excercise is factored in.

This isn't on purpose it's just how it goes in my kitchen/fridge/stomach.

You're not joking with teamsports. I quit soccer 18 months ago after yet another niggling injury... just not worth it. The Bball was a one-off kind of thing that didn't go so well.

F291857fa12a0291688ea994343156dc

(720)

on October 05, 2013
at 05:02 AM

Alright... some data to work with! :) I added your info to answer along with more "answer"

F291857fa12a0291688ea994343156dc

(720)

on October 05, 2013
at 05:02 AM

Alright... some data to work with! :) I added your info to answer along with more "answer"

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on October 04, 2013
at 04:54 PM

not to argue against your guess, but consider an alternative perspective. you limit calories and you injure yourself, not due to the calories lacking but due to nutrient restriction. since you reduce your calories assuming youre not eating very nutrient dense food you may be deficient(or not ideal) in nutrient levels. in this case the most obvious thing to me may be vitamin C or collagen.

assuming the issue is just a lack of calories you could go find some paleo calorie dense foods. think oils,fats,carbs. (coconut,olive,butter)(sweetpotato,rice)

tl: dr- maybe just lack micro-nutrients, plug what you eat into cron-o-meter.com then compare to what someone your size/activity level may require(opinions may differ)

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:34 AM

makes sense with the info I gave but no I eat a ton of greens, fish, fatty plant foods, meat and eggs. I'm not malnourished. I guess I've just never really replaced the bulk calories I once got from bread and cold cereal.

0
F291857fa12a0291688ea994343156dc

(720)

on October 04, 2013
at 04:49 PM

Need some more details. Ht, weight, waist, BF% (est), age.

>>>Although I run moderate distances frequently, I don't overtrain.<<< details, too subjective a description.

One man's moderate, not overtraining is other man's "daily marathon". How often BBall? A good way for an "older guy" (j/k) to get hurt.

IMO men above 180 lbs should consider alternatives to running.

JMHO...you;re overtraining & under eating.. why the 500 to 1000 cal deficient?

Consider bone broth based soups meat & veggies.

btw you don't look that far from 35. Take it easy, life should generally be a stroll not a constant marathon or a sprint.

Bradach added :Fair enough... 6'0", 165, 31 waist, 12%bf, 36 yrs.

I run around 20 leisurely km of trails a week and workout 2 other times a week with a fast mile and weights. I eat anywhere from 2000 to 3000 calories which usually comes out 500 or 1000 under on my online counter after exercise is factored in. This isn't on purpose it's just how it goes in my kitchen/fridge/stomach. You're not joking with teamsports. I quit soccer 18 months ago after yet another niggling injury... just not worth it. The Bball was a one-off kind of thing that didn't go so well.

I'm a fan of this calcualtor...not a perfect model but close enough.

Plus the webpage has some other interesting information

http://home.fuse.net/clymer/bmi/

I'm your height but 190 ish and 25 years older. Have you always been this slim? At your age and level of activity I'd figure you for more like 190 than 170. Everything considered, I don't think you;re eating enough. If I'm remembering all the postings, I don't recall your macro breakdown being given. You enough protein to build & repair muscle, et al ....my best SWAG ~100 grams.

And enough carbs or fat to satisfy energy needs.

0
Medium avatar

(238)

on October 04, 2013
at 04:45 PM

Slower healing as you get older is par for the course. I've found however that my Paleo diet has reversed that trend somewhat. In my 50's I do feel a lot younger but I'm still not jumping around like my 17 year old. Depending on how much you eat and weigh, 500-1000 calorie deficit could be substantial. I've been eating under my caloric needs since IF (fasting) and really eating more would be forcing it somewhat. I can always add a few spoons of Almond butter which quickly punch up those calories. I'd suggest you look for some fat, protein type snack that will add back some nutrition to see if it helps you.

37cc142fbb183f2758ef723a192e7a9d

(1353)

on October 05, 2013
at 01:35 AM

definitely could eat some more fat.

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