2

votes

Carbs, coffee, workouts and insomnia

Answered on August 19, 2014
Created August 08, 2012 at 10:29 AM

I've noticed that if I eat a baked potato with butter and skin for breakfast then an hour later have a coffee and 5 mins after that do a workout, I push myself much harder and have more energy.

But lately I've been getting insomnia which I don't usually suffer from, though used to. The coffee is too early to affect sleep I'm sure (about 11am) but am I stressing my body out by exercising in this way? I'm sure part of my health problems are adrenal related or whatever through the years of stress that screwed me over. I've noticed that the mere thought of having a coffee gives me a burst of elation, is this a bad sign?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:35 AM

Very few of us actually walk around with depleted glycogen stores. If it is not a placebo, then it's just the body converting the carbs to sugars and using the sugar as energy which is probably not beneficial... My guess is still placebo, but like the tootsie roll pop -- the world may never know...

1e9164a5a54003ac247d49c574dc7bfc

(396)

on August 09, 2012
at 01:16 AM

Also, I don't think placebo effect is right. Those of us eating Paleo tend to have lower carb intakes (go figure) and the rush of all the glucose from a potato probably gives you a ton of quickly accessible energy that you use during your workout. It's not placebo, it's glycogen stores.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on August 09, 2012
at 01:15 AM

Re Paleo Standard: http://paleohacks.com/questions/108904/less-sleep-waking-up-too-early/128409#128409 My answer is the first one. It's short.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:06 AM

caffeine can only be absorbed in 10 minutes if you A) use a suppository or b) take it Intravenous/ hypodermically. The fastest intestinal absorption I've ever seen documented was in a study on truck drivers the bottom of the distribution was 30 minutes, but these were very rare cases.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:36 PM

...and I've read that the effects of caffeine are felt within 10 minutes. That is the case with me.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:36 PM

When I eat carbs (particularly, starch) before a workout, my intensity is through the roof.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 08, 2012
at 09:10 PM

I read a study on military shift workers. They would get 30 minute naps every 4 hours while on nigh shifts. They were actually encouraged to drink coffee/ soda/ whatever BEFORE they took the nap. That way the caffeine would wake them up and reduce their sleep inertia

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 08:43 PM

what would bring my bedroom up to 'paleo-standard' exactly?

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 08:41 PM

this might explain why after lifting weights for 30 mins and a few sprints I have the energy for an hour run!

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7 Answers

2
A03adfdd71be77f20e07d800bc19e3c4

(390)

on September 07, 2013
at 12:44 AM

Personally, I think you should look at other causes. A coffee at 11 am is hardly going to affect your sleep, an ensuing workout.. not very likely. Stress and worries are way more effective at keeping a person awake.

I presume your bedroom is up to paleo-standard so then the question would be: your insomnia, where is it on the scale between "I wake up once in a while" and "I stare at the wall like a maniac and wait till its morning"?

1e9164a5a54003ac247d49c574dc7bfc

(396)

on August 09, 2012
at 01:15 AM

Re Paleo Standard: http://paleohacks.com/questions/108904/less-sleep-waking-up-too-early/128409#128409 My answer is the first one. It's short.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 08:43 PM

what would bring my bedroom up to 'paleo-standard' exactly?

0
10f6f47a7cfd16e24b9ba5d6bb44ec64

on May 13, 2013
at 09:26 PM

Take it to heart or don't, but reading this may help you nonetheless! http://www.relfe.com/caffeine.html

0
048dd52752c45129c1212bfffb37ca72

on May 13, 2013
at 02:05 PM

I've been experimenting pretty much the same as you. I train in a pretty insane way, until 4 years ago only strengh training which was fairly Ok in itself but now I do this plus endurance running, with some weeks averaging up to 50 miles and that's hard on the body. I pushed through the weeks with caffeine and pre-workout formulas and I guess I ended with adrenal fatigue as the last year my performance dropped significantly and my blood work showed anaemia.

Now I have relaxed a little bit my schedule and also made the switch to paleo (before I was a vegetarian plus grains...) and getting a lot better and I've good energy levels actually and feel pretty well but still struggle a lot with sleep. My late day hours are the ones I feel more awake and strong, between 6PM to 0AM... and I don't have problems getting to sleep but I wake up twice in the middle of the night and cannot sleep a lot, 6 to 7h max of sleep and I awake to not being able to sleep anymore.

Now this is what I'm more focused, getting out of whataver reason could it be and I suspect of adrenal fatigue plus messed circadian rhythms and maybe some thyroid issues, pendant of more blood work.

This is what I'm trying currently to improve sleep: eat a good protein based breakfast and try to get a lot of daily natural light during the first part of the day, moderate lunch and diner at no more late than 8PM, then try to get into the dark and avoid artificial light, I got to sleep between 11PM to 0AM where insulin should be low and then the brain and leptin receptors are prepared to release melatonin and you can have a surge of GH that shall bring proper sleep. I'm also having some cold showers as seems that lower temperatures help with sleep.

Today I've been able to sleep 7.5h with just one break to go to the bedroom which should suffice but I'd like to aim to 8h of non-stop sleep for full body recovery and the autophagy benefits and longevity stuff.

BTW now I only have one coffee in the morning, not in the noon (I used to). I switch the later for green/red tea pre-workout if before 6PM or a herbal tea if latter in the afternoon.

In your case I'd suggest that you pay great attention to how your body is managing your training as I feel this is what drained me the most, plus some other life stressors and a low-fat vegetarian diet with grains and omega-6 that hurt the gut, where most body inflammation starts... ouch. You could also benefit from having a cortisol/DHEA salivary test to see if your circadian rhythms are affected, pretty usual if stressed and have insomnia... magnesium also seems to help some to get to sleep well.

Hope that helps!

0
77188106a9c27a22ad47d0ef7318de7a

(922)

on August 08, 2012
at 09:24 PM

Ditch the caffeine if you think your adrenals aren't functioning optimally. Another big thing is to turn off all electronic appliances in your room and turn off your phone, computer, etc. I notice I sleep much better when I do this.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 08, 2012
at 07:43 PM

caffeine takes 45 minutes for the body to process. I'd imagine your workout benefits are more placebo than anything else.

Insomnia can be a bit of a "feeding the beast" kind of thing. Something sets it off the first night, then the next night, your stress about what could have happened the first night makes the second night bad, and so on.

Try the placebo effect on sleep. Get a sleep routine, go lights off 2 hours before you are ready to sleep, don't eat or drink anything, read by candle light, and then get into bed and close your eyes.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:36 PM

When I eat carbs (particularly, starch) before a workout, my intensity is through the roof.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 08, 2012
at 09:10 PM

I read a study on military shift workers. They would get 30 minute naps every 4 hours while on nigh shifts. They were actually encouraged to drink coffee/ soda/ whatever BEFORE they took the nap. That way the caffeine would wake them up and reduce their sleep inertia

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:36 PM

...and I've read that the effects of caffeine are felt within 10 minutes. That is the case with me.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 08:41 PM

this might explain why after lifting weights for 30 mins and a few sprints I have the energy for an hour run!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:06 AM

caffeine can only be absorbed in 10 minutes if you A) use a suppository or b) take it Intravenous/ hypodermically. The fastest intestinal absorption I've ever seen documented was in a study on truck drivers the bottom of the distribution was 30 minutes, but these were very rare cases.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:35 AM

Very few of us actually walk around with depleted glycogen stores. If it is not a placebo, then it's just the body converting the carbs to sugars and using the sugar as energy which is probably not beneficial... My guess is still placebo, but like the tootsie roll pop -- the world may never know...

1e9164a5a54003ac247d49c574dc7bfc

(396)

on August 09, 2012
at 01:16 AM

Also, I don't think placebo effect is right. Those of us eating Paleo tend to have lower carb intakes (go figure) and the rush of all the glucose from a potato probably gives you a ton of quickly accessible energy that you use during your workout. It's not placebo, it's glycogen stores.

0
C3bc92e6b5eba45dc55f43ac3c70cc25

on August 08, 2012
at 01:52 PM

Since you're working out harder it's possible that your HR is still elevated. Exercising has a long term effect, I forget the proper name but your body goes through some repair-adapting process that can last days after 1 WO

-1
77877f762c40637911396daa19b53094

(78467)

on November 27, 2012
at 07:27 PM

ditch normal coffee n switch to organo gold http://mycapturepage.com/cp23.php?id=470

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