1

votes

Difficulty with workouts and recovery: Day 18

Answered on August 19, 2014
Created April 19, 2012 at 1:02 PM

I'm on day 18 of eating paleo (pretty strictly, no dairy, etc), believe I'm getting the appropriate amount of protein, fat, working on squeezing in more veggie carbs but am really struggling with my workouts this week and especially my recovery. Typically do 4-5 crossfit workouts per week (been consistent for 1yr+) and this week I'm just flat out sucking wind. Weights are down, have a difficult time finishing the workouts, muscle soreness/recovery just isn't happening.

I'm going to try some fish oil today. But any other suggestions? I could really use some help.

Please note that my reason for trying paleo was to help improve gym/fitness performance and not lose weight. I'm a healthy 6'1, 195# and happy with that. Lost 6 lbs in my first 10 days so I really ramped up my calorie intake to maintain an appropriate body weight. Weight has been steady since then.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 19, 2012
at 11:23 PM

omg that sounds fricken delicious! do you do home delivery ;)

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on April 19, 2012
at 06:06 PM

At the two week point I wouldn't worry. I switched to paleo after being an avid crossfitter for a couple of years. The first 2-3 weeks really sucked and I had terrible energy and endurance. But after that it was like a switch flipped and life was awesome. Don't worry yet.

  • 64d458b31366120761be59d51c24b541

    asked by

    (95)
  • Views
    1.8K
  • Last Activity
    1425D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

10 Answers

3
A72f969e98fb82fbaae341d29230b881

(195)

on April 19, 2012
at 02:47 PM

What was your previous diet like and about how many carbs are you consuming post workout?

Working out hard deletes muscle glycogen, which must be replenished by glucose. The most efficient way of doing that is consuming post workout carbs or perhaps a weekly carbohydrate refeed if you are attempting to lose weight via a ketogenic diet. If you don't have any carbs, you are going to sacrifice protein, since the glucose has to come from somewhere. And when protein is sacrificed, muscle rebuilding suffers hence the DOMS and poor performance.

2
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on April 19, 2012
at 01:45 PM

For performance and recovery you'll need some PWO carbs. Within about 30 min of finishing the WOD have a sweet potato or equivalent.

1
15e5f57b981183b21fff26ce815bf93f

(444)

on April 19, 2012
at 03:42 PM

Unless you are planning on being a Navy SEAL in the next couple of months I'd consider dropping the metcon xfit stuff until you feel recovered and healthy.

1
2c7026111493687e2d619c9e20e47915

(693)

on April 19, 2012
at 01:44 PM

Hi, I'm a runner and having similar problems. 2 weeks into Paleo and have no speed/endurance. I'm curious to hear what the more experienced have to say about this one

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on April 19, 2012
at 06:06 PM

At the two week point I wouldn't worry. I switched to paleo after being an avid crossfitter for a couple of years. The first 2-3 weeks really sucked and I had terrible energy and endurance. But after that it was like a switch flipped and life was awesome. Don't worry yet.

1
2f83028f9830b25f7c21109197176d9e

on April 19, 2012
at 01:14 PM

By veggie carbs, do you mean the carbs found in green-type vegetables or starchy vegetables. Try starchy vegetables like sweet potatoes or potatoes. This shouldn't be an issue if you're not trying to lose weight. Also, it might just be one bad week, that happens, you may just need a bit of a rest.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on April 19, 2012
at 11:09 PM

Great post workout recovery meal = sweet potato mashed with unsweetened apple sauce in a bowl with coconut milk, cinnamon, and vanilla protein powder.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 19, 2012
at 11:23 PM

omg that sounds fricken delicious! do you do home delivery ;)

0
Ccacf7567273244733bc991af4ac42ed

on April 19, 2012
at 07:37 PM

It'll take time to adjust, 5 tough workouts a week is quite a lot in any case, and if you were doing anything worthwhile the past year then you should be lifting a lot heavier which will require more recovery time than it used to.

There's a different feeling of 'performance' as well, that can discourage training until you get used to it and realise you can actually push harder. Of course there's any number of things you could be doing 'wrong' but I'd say it's too early to tell really.

0
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 19, 2012
at 04:50 PM

Others have given good answers re glycogen and overtraining.

Consider getting your thyroid levels checked. Even moderate exercise lowers levels of T3, and overtraining can cause low T3 syndrome (normal TSH, T4; low T3, high reverse T3).

Lower T3 isn't necessarily harmful, but it can worsen undiagnosed or subclinical hypothyroidism.

0
6073ff8b2a50d1d580266251c331c37d

on April 19, 2012
at 03:39 PM

I would highly recommend increasing fat intake (some need to do as high as 70%...) and maintain the vegetables you are eating now...metabolically it takes time for your body to adjust to mobilizing it's own glucose storage (e.g. from the liver, from fat...) instead of relying on a constant supply from simple carbs...

-1
2bfbd209dd0277af1f82f1e8e5f2c452

on April 19, 2012
at 09:52 PM

Suck it up, eat some fats and stop being a wuss

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!