3

votes

Summer workout fatigue!!!! Any changes in nutrition that can help put the pep back in my step in the box?

Answered on August 19, 2014
Created July 08, 2011 at 4:09 AM

I live in hot, humid Memphis, TN. This is my first summer doing CrossFit. Since the temps started to rise, I've noticed a drastic decrease in my endurance and stamina during WODs. I was hoping I would acclimate to the temps and start performing better again over time. However, 5-6 weeks into the hot weather, I'm still dragging my feet (along with feeling weak and occasionally lightheaded during workouts). Also, I am sticking to my 80-90% Paleo diet, just as I was in the cooler months.

Are there any obvious diet or lifestyle changes I could potentially make that could help me during these hot summer months in the box?

Ce7e28769d92d5de5533e775b1de966e

on July 10, 2011
at 08:58 PM

I feel more detail is better than less so you know exactly where imma coming from :) Hope some of it was helpful! Cheers

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 09:22 PM

Also, I have a moderate to high carb intake for a primal eater. I need to measure it to determine exactly how many grams I'm getting. I have a hard time eating veggies and tend to eat 2 - 3 servings of fruit each day. That's where my carbs come from.

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 09:20 PM

I eat Paleo with some dairy (Greek Yogurt and cave aged cheese). Also, I allow myself the occasional legume or bean and the occasional small glass of cow's milk. About me: I'm 5'9", 175 lbs (down from 200 lbs when I started CF/Paleo 3 months ago). Being that I just started all this, after being very sedentary prior to this past April, I would certainly consider myself a fitness notice, one who is making adequate, noticeable progress. Thanks!

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:23 PM

Thanks so much! Great advice!

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:23 PM

80%-90% Paleo, for me, really means I eat a little dairy and the occasional bean or legume. I try to stick to Greek yogurt and cave aged cheeses but do occasionally have milk in my coffee, which I only drink 1 time per day. Great detailed advice here. I will try some of these things.

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:16 PM

I have never worked out in the heat before. This is all new to me. Also, I get about 150 mg of caffeine in the morning from my coffee. I am going to the store now to get lemon juice to add to my water (with sea salt).

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on July 08, 2011
at 01:39 PM

Made me laugh.....plus one just for that. I guess it's better for some to burn out elite than just fade away. Me I want to conserve my energy. Without it you become a cadaver

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 08, 2011
at 12:29 PM

whats 80-90% paleo mean? How many grams of carbohydrate per day you eating? Whats your height, weight, fitness level, etc.

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:26 AM

Hum. I think I am getting enough carbs because I tend to eat quite a lot of fruit (I'm not much of a green veggie lover). I will try coconut water. I have not thought of that. The seaweed flakes sound interesting too. I'll inquire at Whole Foods about them. I bought chia seeds and have been using them occasionally in smoothies. Have you ever tried the paste some people make by soaking chia seeds in water?

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:24 AM

How much sea salt can I add to, say, a 64 oz water bottle before it starts to taste salty? Just curious. Thanks!

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8 Answers

best answer

1
0dbd7154d909b97fe774d1655754f195

(16131)

on July 08, 2011
at 04:21 AM

Sodium - add a little sea salt to your water in the summer (just until it tastes a little salty). This may help with fatigue and hydration.

Can you work out later or earlier in the day when it is cooler?

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:24 AM

How much sea salt can I add to, say, a 64 oz water bottle before it starts to taste salty? Just curious. Thanks!

best answer

2
19486f6d3f14324a1256b6872b6bd0ed

on July 08, 2011
at 05:02 AM

Coconut water is great. I had this going on too. I started eating dulse seaweed flakes for sodium. I also have started eating chia seed and a serving of fruit before wods. Are you getting enough carbs for the summer?

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:26 AM

Hum. I think I am getting enough carbs because I tend to eat quite a lot of fruit (I'm not much of a green veggie lover). I will try coconut water. I have not thought of that. The seaweed flakes sound interesting too. I'll inquire at Whole Foods about them. I bought chia seeds and have been using them occasionally in smoothies. Have you ever tried the paste some people make by soaking chia seeds in water?

3
50ae5bbdf4f72cea5b58077d2a9efdb9

on July 08, 2011
at 01:31 PM

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on July 08, 2011
at 01:39 PM

Made me laugh.....plus one just for that. I guess it's better for some to burn out elite than just fade away. Me I want to conserve my energy. Without it you become a cadaver

3
Fbd2f71e901c267794d07c4b8cf2b5b0

on July 08, 2011
at 08:31 AM

Have you been working out in the heat previously? I live in central Arkansas, and since the temps have come up, I have had to almost triple my fluid intake (and also eat more sodium) for met-cons. The lemon juice+water+salt can do wonders. Also, if you are getting high levels of caffeine, you may wish to greatly decrease it.

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:16 PM

I have never worked out in the heat before. This is all new to me. Also, I get about 150 mg of caffeine in the morning from my coffee. I am going to the store now to get lemon juice to add to my water (with sea salt).

3
66974b2cb291799dcd661b7dec99a9e2

(11121)

on July 08, 2011
at 06:13 AM

Add some fresh lemon juice to a bottle of water, add a pinch of sea salt (no need to add so much as to be able to taste salt) - this as a good electrolyte replacement drink - your body is one big electrical circuit - if it gets low on electrolytes it will slow down and not run efficiently. It is very easy to loose lots of electrolytes through sweating and never really replace them, then the body feels like shutting right down. I have a landscaping business and this is what my crew drinks, no pop or other sugary crap - we all work hard all day in the sun and yer do not fade out, at the end of a long day we are all tired from a good days work but not exhausted.

1
Ce7e28769d92d5de5533e775b1de966e

on July 08, 2011
at 03:50 PM

I don't know what 80-90% Paleo means, but are you going into your WOD in a fasted state? I've always gone into workouts fasted but the heat in NY and the heat in my box is crushing me, and it's been difficult keeping to my daily caloric intake. I now have sliced banana, almond butter, a handful of coconut maybe 45 minutes before I workout. This 10g of protein and about 50g of carb is what I needed and I'm back on point, strong and fast. Additionally I eat mac nuts, coconut, cottage cheese, etc. about 30 minutes before I go to bed the night before I have CF. The banana/almond butter/coconut used to be part of night but shifted to morning. I also refill my 24oz cycling bottle 3-4 times during my WOD. Good luck!

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:23 PM

80%-90% Paleo, for me, really means I eat a little dairy and the occasional bean or legume. I try to stick to Greek yogurt and cave aged cheeses but do occasionally have milk in my coffee, which I only drink 1 time per day. Great detailed advice here. I will try some of these things.

Ce7e28769d92d5de5533e775b1de966e

on July 10, 2011
at 08:58 PM

I feel more detail is better than less so you know exactly where imma coming from :) Hope some of it was helpful! Cheers

1
D9032e4f6540f9e6bcbb07143002bedd

(449)

on July 08, 2011
at 03:17 PM

My box is in Poway CA which gets incredibly hot in summer. My post WOD beverage for summer is coconut water with a bit of lemon juice, a sprinkle of sea salt and some cilantro if I have it. I make a small amount and then dilute it 1-1 or 2-1 with water.

Kelly Starrett recently did a great post about summer hydration on his Mobility WOD that I would recommend, along with everything else the guy says. He's a genius.

8f46223d193b81942a064982d5fd5477

on July 08, 2011
at 05:23 PM

Thanks so much! Great advice!

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on July 08, 2011
at 01:25 PM

Do you have dark circles under eyes? Are your eyes sunken to some degree? Do you sleep poorly? Have you lost your energy? Sex drive gone? Do you bloat and start getting unusual bowel movements? Do you live in a plateau phase constantly? Has your weight remained the same too long? Tired for no reason? Need to drink a ton of coffee and salty carb snacks to get by? Do you still crave sweets? Do you feel generally rundown? Do you exercise a lot but still have belly fat that is resistant to loss? Are you forgetful often? Hair loss or brittle? Diagnosed with GERD (dysbiosis) and feel nervous often? Often depressed? If this sounds like you welcome to the diagnosis of adrenal fatigue. Many conventional docs don’t buy this diagnosis but that is because they can’t see what they are not looking for.

This syndrome is most often seen in middle age women and can present with multiple endocrine changes that are often confused with thyroid issues or perimenopausal changes. Men do get this syndrome and most often it is seen with dietary issues and fatigue from working out or from chronic stress.

What to look for in you: People with adrenal fatigue tend to wake up tired (low cortisol) and not wanting to eat breakfast. Most people don’t have enough fuel in their livers/muscle for gluconeogenesis to sustain the day’s needs. In this scenario if you don’t eat you are basically stressing your adrenal gland further to sustain sympathetic tone to make that energy your liver does not have. You are demonstrating poor post workout recovery. You get sick more often and your recovery from illness is slower. Usually you have bloating and signs of a leaky gut and poor immune function. Your nails will be brittle and your temps might fluctuate. Your vitamin D level falls for no reason. You will also have a lower BP and tend to feel cold most of the time. Heart palpitations and chest pain are possible as well. Women will have more premenstrual symptoms and will notice more food intolerances over time. Sometimes a contributor is emotional stress in the history. Divorce, cheating, spousal death/disability are huge drivers of this syndrome. Hypoglycemia is very common especially with activity. In women, I look for (OAT) ovarian, adrenal and thyroid syndrome that have symptoms such as PMS, low body temperature, endometriosis, PCOS, cystic breast, menstrual irregularities, fibroids suggestive of ovarian dysfunction and Estrogen Dominance; dry skin, weight gain, fatigue, low energy, blunted response to thyroid medications suggestive of secondary hypothyroidism; salt craving, frequent infection, hypoglycemia, insomnia, anxiety and adrenaline rushes suggestive of sympathetic overtone common in late stage Adrenal Exhaustion.

Stressors that can lead to Adrenal Fatigue include:

Emotional stress Chronic fatigue Chronic illness Chronic infection or autoimmune disease. Chronic pain and opiate abuse Depression Excessive exercise Fear and guilt Gluten intolerance Low blood sugar Malabsorption due to lectins and phytic acid Dysbiosis Toxic exposure to environmental stressors (Hg) Severe or chronic stress Surgery of any type Late hours for any reason Sleep deprivation or night time shift work Excessive refined sugars in diet Excessive caffeine intake from coffee and tea Chronic dental infections of periodontal or endodontic etiologies. Microcytic anemia due to copper deficiency complicated by low zinc levels.

Diagnosis: A good History and Physical is invaluable to make the diagnosis. Look for salivary cortisol levels in the AM to be very low and a reverse of the normal diurnal cortisol cycle. Patients tend to have low sex steroid hormones and flat to lower vitamin D levels and especially low DHEA levels. This is in fact my favorite lab to diagnose this condition. Total lack of sympathetic response due to low epinephrine and norepinephrine. I check this with bio-impediance (BIA) and heart rate variability loss. BIA shows a reduced phase angle on exam. HRV is diminished with testing. Patients also have low aldosterone levels and this is why they always have low BPs with increased thirst. The person who “quantifies” themselves with lab values will be able to diagnose themselves rather easily with a few key labs. A very positive history of dysbiosis. The dysbiosis is die to reduced secretory IgA (the main cellular defense factor), natural killer (NK) cell and T-lymphocyte activity which lead to increased chances of getting infections such as Herpes, yeast overgrowth, and viral infections.

Treatments: Adaptogens Maca, Rhodiola, Holy Basil, Black cohosh root, licorice, Fo-ti root Supplements: CoEnQ10 (ubiquinol) 400mgs to 1200 mgs, phosphatidylserine and choline, DHEA and pregnenolone replacement (all based upon lab values) Treat with high dose B complex and vitamin C replacement to help liver detoxification phase 1 and phase 2 pathways

Introduction of Mind body meditation techniques. Big thirst. Treat with hydration and salt tabs. Astragalus (Qi-tonic or TA-65) Melatonin Progesterone Complete darkness for sleep Bioidentical cortisol (hydrocortisone) Oxytocin Colostrum Replace vitamin D to minimum 50 ng/dl GABA replacement L-theanine Avoid caffeine, chocolate, ephedra, guarana, kola nut, and prescription stimulants. (Ritalin) For severe cases check Zinc and Copper levels as well. Fe levels and Hg levels in long standing cases Expose yourself to low light situations as soon as the sun sets before bed

Pearls for a Adrenal optimization:

Sleep by 10 PM Sleep in until 8:00 AM Avoid over training Do the things you enjoy Avoid coffee or other caffeinated beverages; steep your tea! Eat early within thirty minutes of rising Have a glass of water in the morning with 1/2 to 1 teaspoon of salt Avoid grains such as bread Avoid starchy foods such as potato Mind body mastery/ Laugh several times a day Take vitamin C, pantothenic acid, magnesium, and vitamin E (Mixed tocophrenols) Take pregnenolone and DHEA, as needed Avoid becoming fatigued Avoid high glycemic fruits Never skip breakfast ever

PROGNOSIS: is usually excellent Treatment with recovery time takes anywhere from 3-18 months depending upon severity of the condition at presentation. The most serious cases usually have dietary causes intertwined with several mineral deficiency and an uncorrected hormone imbalance.

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