1

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How can I make sure I am eating correctly for my level of activity.

Answered on August 19, 2014
Created April 11, 2013 at 5:20 PM

I am a female 5'9", 140 pounds. I did not start paleo because I wanted to loose weight or get healthy. I am already healthy and in shape. I started paleo because of the muscle toning results it yielded fighters at my gym. I exercise 3 hours a day 6 days a week. I have not yet figured out what I should be eating before and after my workouts to optimize my muscle performance and recovery.

My typical day is breakfast (egg muffin, 1-2 scrambled egg(s) with veggies and 2 slices of bacon) run 3.5 miles (lunch, some sort of protein no veggies, one paleo cookie, i cant help myself) bike 3.5 miles, lift for 45 minutes, train Muay Thai for an hour / an hour and a half, 3.5 mile bike ride (dinner protein, veggies, and fruit for dessert). I typically drink a protein shake before I train. I also don't drink coffee so I live off of unsweetened green tea and unsweetened almond or coconut milk. If I get hungry between meals, I eat an apple, a banana, or dried mango and almonds.

I was wondering if this sounds like a good regiment or if I am eating in the wrong order or the wrong things all together? I want to make sure I am fueling my body before and after my work outs correctly. I am new to this and keep finding different advice. Some say you shouldn't eat breakfast at all. I tried that the other day and fatigued so much faster. I realize all is relative and what works for some might not work for me. But, I would like as much information as you can provide.

My goal is to tone and tighten and flatten not bulk up, though I am built athletically and I know some bulking will happen. I like a lot of the advice that is handed out on here, so my ears are open to all thoughts on this.

252ce4700469350686a5ba7953bf6ef1

(5)

on April 12, 2013
at 03:03 AM

Thank you so much, I will pay attention to this all. Mine are not swollen. That I can tell.

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on April 11, 2013
at 09:45 PM

That is interesting about a connection between the size of the nodes and training too hard. I have always been a chronic over-exerciser (former marathon runner, tons of yoga and weight lifting, etc...) and I have always had a very swollen lymph node on my neck. Recently, I traded all running in for a daily 3 mile walk and dropped weights except for a weekly kettlebell session. I have been doing Callanetics (a ballet barre type workout) instead of weights. Just the other day, I realized that the node is much smaller than it has been since I was in high school (30 years ago).

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4 Answers

1
59fa7cd87fb9d669adf21e5cf3e7ada5

on April 11, 2013
at 07:18 PM

I exercise a lot too. The first thing I pay attention to is my lymph nodes, if they are swollen then I'm pushing myself too hard and need to rest and eat my face off. Next is how my legs feel when I start a run. Do they feel like steel springs or do they feel like they weigh a thousand pounds each? If they feel heavy I'm not eating enough.

As far as lifting goes, does the weight feel heavier or lighter than usual? If it feels like I could throw the bar right through the roof of the gym, thumbs up, if it feels like I'm trying to lift two tons, thumbs down.

Basically I just monitor how I feel, and keep in mind that I can't become a better athlete unless I fuel myself adequately.

252ce4700469350686a5ba7953bf6ef1

(5)

on April 12, 2013
at 03:03 AM

Thank you so much, I will pay attention to this all. Mine are not swollen. That I can tell.

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on April 11, 2013
at 09:45 PM

That is interesting about a connection between the size of the nodes and training too hard. I have always been a chronic over-exerciser (former marathon runner, tons of yoga and weight lifting, etc...) and I have always had a very swollen lymph node on my neck. Recently, I traded all running in for a daily 3 mile walk and dropped weights except for a weekly kettlebell session. I have been doing Callanetics (a ballet barre type workout) instead of weights. Just the other day, I realized that the node is much smaller than it has been since I was in high school (30 years ago).

0
B2410a8542f3501755a715098a6011f7

on April 27, 2013
at 03:56 AM

With all the exercise you do, carbs are crucially important for muscle repair and energy. I would tailor the carbs higher on harder workout days and less on easier days. Just choose paleo carbs like fruit, sweet potatoes, and starchy vegetables like butternut or acorn squash, etc.

0
0ae558c3bc2a997c42b97bb52f6f2db2

on April 26, 2013
at 07:20 PM

Following the paleo lifestyle is not just about food. It's about every aspect of life. Stress is a big part of it. It seems like you are putting a lot of stress on your body by exercising so much. If you feel really good and make good progress, don't worry too much. But do bear in mind your cortisol levels will be really high, and your body doesn't need that much exercise. If you lift weight 3x a week and do some sprints, and low-intensity movement every day you'll be fine and remember; your muscles grow while you're resting. I think you would be healthier with less high intensity exercise. And when lifting, just whatever you want, as long as it's paleo.

0
0334d143dae3bb0f30169e6ef31e3a4d

(104)

on April 12, 2013
at 08:21 AM

Yeah, that is very important as well. Although when you're on a low carb diet, it makes little difference if you're doing the right things. As long as you're burning more than you're gaining then you're on the right path to losing weight and being healthy. Also having to eat more protein than calories and carbs is much better because you don't stack protein unlike calories and carbs.

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