1

votes

Fueling cardio?

Answered on August 19, 2014
Created February 22, 2013 at 6:10 PM

I hear a lot of people exercise because of weight, and while that has in past been a challenge for me, I legitimately love endurance racing--running, biking, swimming--and competing in events. I love cardio because I love the way it makes me feel. I participate in a number of sports with friends as well.

Everything I have looked at seems to dis much cardio as "unnecessary" and "unhealthy." I do spend a couple hours a week doing lifting and core strength, but I love cardio and want to continue. But I'm struggling with nutrition and not feeling fatigued during workouts.

I can't just eat whatever I want, because I am trying to lean down (am at 155 and would like to be down to 140).

Is anyone in a similar situation who might have advice on how to fuel that a little better? While I have only been paleo for a month, going to paleo was a very minor course change to the way I have eaten in the past few years, as I cut out sugar and gluten long ago. (For paleo I cut out oatmeal, greek yogurt, hummus, quinoa, rice, honey, fruit, and winter squash--still working on kicking the peanut butter habit).

I have tried whey powder smoothies, eggs, sweet potatoes, nuts, meat--etc, but nothing seems to work quite as well as a quick bowl of plain oats and bananas used to do. Post workout I usually just wait an hour or so and eat a meal, but I am having trouble with pre-workout food (gotta have something or I bonk) and on between workout food for days when I have multiple workout events. (Like swim morning and bike evening).

Any advice would be awesome - thanks!

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 03:58 PM

ye it's absurd, where are the low carb hunter gatherers, there aint any (eskimos dont count, too extreme)

74786bbe8254844304a33943290c4d6d

(1663)

on April 06, 2013
at 03:08 PM

Best answer ever! I'm weary of this anti-starch/carb mentality in the community.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 02:58 PM

actually looks like you do loads of exercise, so easily 150g a day probably more like like 200g, maybe even 250g. Side note, the problem with exercising loads to try to 'slim down' is you just have to eat more to fuel the workouts, the point of your workouts should not be to burn calories it should be something like build muscle, which will encourage a better composition

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 02:57 PM

actually looks like you do loads of exercise, so easily 150g a day probably more like like 200g, maybe even 250g. Side note, the probably with exercising loads to try to 'slim down' is you just have to eat more to fuel the workouts, the point of your workouts should not be to burn calories it should be something like build muscle, which will encourage a better composition.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 09, 2013
at 03:49 PM

Side note: try Almond Butter and you won't even want Peanut Butter anymore!!

370751438907115abacc67f4466b398d

(118)

on February 23, 2013
at 01:48 PM

Also you don't need to cut out fruit and winter squash for paleo... they are paleo. Paleo doesn't /have/ to be lowcarb.

370751438907115abacc67f4466b398d

(118)

on February 23, 2013
at 03:39 AM

Or a boiled egg!

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3 Answers

1
1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 02:53 PM

It is quite obvious why you cannot fuel your cardio workouts. Lack of CARBS. Don't buy into the low carb paleo dogma, eat more carbs if you exercise a lot.

Sweet potatoes and bananas are not carb dense enough for lots of exercise, they are both only about twenty carbs each. Try white potatoes, real yams (which are a lot starchier than sweet potatoes), white rice, yucca, these are more carb dense.

It is hard to fuel workouts of moderate intensity (like typical cardio) with purely fat, unless you are fully keto adapted. Also protein is not going to help for energy, i.e. a protein shake for 'fuel' is useless.

Just eat more carbs, I would say at least 150g a day if you work out a lot. use http://www.fitday.com/ to check your levels.

Bear in mind fibre counts as a carb, but you get no energy from it, so it would look more like 170-180g per day, taking fibre into account.

Personally i prefer to eat lots of starch, not sugars (fruit) for energy.

(Oatmeal ain't that bad btw)

74786bbe8254844304a33943290c4d6d

(1663)

on April 06, 2013
at 03:08 PM

Best answer ever! I'm weary of this anti-starch/carb mentality in the community.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 02:57 PM

actually looks like you do loads of exercise, so easily 150g a day probably more like like 200g, maybe even 250g. Side note, the probably with exercising loads to try to 'slim down' is you just have to eat more to fuel the workouts, the point of your workouts should not be to burn calories it should be something like build muscle, which will encourage a better composition.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 02:58 PM

actually looks like you do loads of exercise, so easily 150g a day probably more like like 200g, maybe even 250g. Side note, the problem with exercising loads to try to 'slim down' is you just have to eat more to fuel the workouts, the point of your workouts should not be to burn calories it should be something like build muscle, which will encourage a better composition

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 06, 2013
at 03:58 PM

ye it's absurd, where are the low carb hunter gatherers, there aint any (eskimos dont count, too extreme)

1
7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

on March 09, 2013
at 10:11 AM

Eat a white potato

Eat a banana

Know that you have many luxuries a caveman would leap at

1
370751438907115abacc67f4466b398d

(118)

on February 23, 2013
at 03:34 AM

Nothing fuels me more than a good banana and almond butter. Maybe try ditching the oats and just have the banana and some nuts? Or a banana and some protein/fat like an egg or a "light" meat. (by light i mean easily digestible, like fish?) I've lost weight eating that everyday pre-workout, and I think it's way better than eating grains, but I have no proof just experience. Good luck!

370751438907115abacc67f4466b398d

(118)

on February 23, 2013
at 03:39 AM

Or a boiled egg!

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