1

votes

Elevated body temperature and alertness post-exercise, ~10 hours, trouble sleeping

Answered on August 19, 2014
Created March 04, 2012 at 2:09 PM

Okey, I'm seriously surprised I could'nt find a question on this already. Am I the only one? I simply have to work out in the morning or early on the day (at latest 3 p.m), if I want to get tired in the evening or not lay in the bed for hours and hours before falling asleep.

Usually when I work out in the evening, which is usually consisted of quite heavy weight lifting, I'm very alert, happy and outgoing afterwards and when I go to sleep I have to throw off the blanket/put it on/throw it off/put it on/etc. and I feel like a friggin radiator on max for at least an hour or two before I can fall asleep. Possible reasons I've thought of:

  1. Stress hormones that just won't get down for some reasons
  2. Increased metabolism (whatever that means)
  3. I eat my biggest meal afterwards and maybe I eat "too much" for my body to handle so instead of storing fat (I'm quite skinny and always have been) I let of energy through heat?
  4. I eat free essential amino acids before and after working out, and according to Ray Peat (quoted by Danny Rodden): "Protein, salt, thyroid, and progesterone happen to be thermogenic, increasing heat production and stabilizing body temperature at a higher level."

What's actually going on here? All four at the same time? Something else?

The solution has been to work out in the morning/early afternoon, which I love to do, but it doesn't always fit my schedule (especially not in the future when I have other stuff to do at the early hours of the day). Am I doomed to not work out in the morning or does anyone have any suggestions?

Sort of what I eat: http://paleohacks.com/questions/101005/more-muscle-soreness-inflammation-after-working-out-with-paleo#axzz1o9Ci3qz5 - except that after workout I usually up the carbs for glycogen reload.

A side note: after writing all this I'm thinking - is it correct to say that my body temperature is elevated just because I emit more heat? I mean i didn't really check my body temperature per se. Wish I'd checked. Does anyone know the mechanics here? I really need some help here.

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 01:09 AM

You get get an idea of the type of (Peat) eating that helped me here: http://forum.lowcarber.org/showthread.php?t=419742

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 12:33 AM

I can do weight training in the evening now with no problem. I can mostly also do a hard interval work (swim, run or bike), but sometimes I notice that I am a bit too alert after evening cardio - but I would still fall asleep before 23:00. But for me it took a shift in the way I eat. I eat 5-6 times per day plus some liquid calories between meals. No more intermittent fasting - I tried to do 12 hours before. A lot of diary and fruit/OJ has been helpful. Have gained mass too, which I did not before.

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 12:28 AM

Yea, if you love the kefir it should probably be the last to go. I cut all fermented diary myself. The theory behind is that lactic acid is hard on your liver. If your problem is adrenaline, it glycogen/liver related. My advice is not to work out after a short fast until you get better. Drink some milk or orange juice or ideally both just before. Then do the same just after. If possible have some protein/fats/carbohydrates from real food after. Thought you were taking amino acid pills, which I would skip. Eat some fruit instead of the maltodextrin (powder?).

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 31, 2012
at 06:13 PM

I love my kefir, so i won't give that up ;) But I recently got in touch with some raw organic cow milk that's reeeally cheap, so maybe I'll do both (goat kefir and cow milk). Why skip amino acids? I was thinking of continuing with whey protein instead of free form amino acids. Don't you think it's neccessary when working out after a short fast (i.e. before brunch). I always take maltodextrin or fruit before and after working out. Are you back to being able to work out in the evening?

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on March 04, 2012
at 09:33 PM

Yea I do agree. Yes I do think more carbs will help you get to sleep, specifically sugar carbs.

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:16 PM

I have maltodextrin or fruit directly after working out, and when I come home i have more carbs than usual in my lunch/dinner (usually like 1/2 cup rice, lots of veggies and maybe a fruit as well). Why does he think eating protein alone is very bad, and do you agree? Do you think more sugar/carbs will get me to sleep without feeling like i usually do?

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:13 PM

Yes, I've also thought of that. But still, It wasn't like this always. The first year of working out I was always exhausted and slept like a baby the night after working out. Somewhere in the middle it changed to the opposite. To me it doesn't make much sense.

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:11 PM

I'm male. I usually eat one big meal after working out, and if i feel more hungry before going to bed I can have something more to eat. I always have a shower at the gym directly after working out, so I don't really feel like taking two showers on the same evening, even if that would feel quite nice (I usually alternate hot and cold). Maybe it's like the morning or evening person, you can't have both? Or can you? In the beginning of my workout times (like two years ago) I always slept like a baby after working out, no matter how late. It changed somewhere in the middle. Thanks for the wishes:)

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6 Answers

2
1a8287e347615e85e0cbf6930795cfcb

(439)

on March 31, 2012
at 02:40 PM

Been there.

Yes, it is probably adrenaline.

I had to shift to training in the morning or at lunch for months before I could go back to training in the evening. Used to be able to train in the evening, then my metabolism got messed up on low-carb Paleo, and it became impossible. Your metabolism is probably messed up somehow.

You can try: Skip the amino acids stuff. Take some suitable carbohydrates before exercise. Milk and orange juice is good. Experiment with substituting starches with fruit post-exercise. Try to take the goats milk as is - do not ferment it.

Would check free T3 levels.

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 12:28 AM

Yea, if you love the kefir it should probably be the last to go. I cut all fermented diary myself. The theory behind is that lactic acid is hard on your liver. If your problem is adrenaline, it glycogen/liver related. My advice is not to work out after a short fast until you get better. Drink some milk or orange juice or ideally both just before. Then do the same just after. If possible have some protein/fats/carbohydrates from real food after. Thought you were taking amino acid pills, which I would skip. Eat some fruit instead of the maltodextrin (powder?).

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 01:09 AM

You get get an idea of the type of (Peat) eating that helped me here: http://forum.lowcarber.org/showthread.php?t=419742

1a8287e347615e85e0cbf6930795cfcb

(439)

on April 01, 2012
at 12:33 AM

I can do weight training in the evening now with no problem. I can mostly also do a hard interval work (swim, run or bike), but sometimes I notice that I am a bit too alert after evening cardio - but I would still fall asleep before 23:00. But for me it took a shift in the way I eat. I eat 5-6 times per day plus some liquid calories between meals. No more intermittent fasting - I tried to do 12 hours before. A lot of diary and fruit/OJ has been helpful. Have gained mass too, which I did not before.

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 31, 2012
at 06:13 PM

I love my kefir, so i won't give that up ;) But I recently got in touch with some raw organic cow milk that's reeeally cheap, so maybe I'll do both (goat kefir and cow milk). Why skip amino acids? I was thinking of continuing with whey protein instead of free form amino acids. Don't you think it's neccessary when working out after a short fast (i.e. before brunch). I always take maltodextrin or fruit before and after working out. Are you back to being able to work out in the evening?

0
89a3eb9e05b04102f0a584e438a7da3e

(1136)

on April 01, 2012
at 02:48 PM

Eating a bit of carbohydrate before bed can hasten sleep. http://www.ajcn.org/content/85/2/426.full

0
B240ebbc691d6139e32929b63657c663

(0)

on March 29, 2012
at 12:47 AM

I have problem falling asleep when I finish a work out! Would you know why i can't fall asleep? I usually start my work out around 7:00Pm and finish around 8:00. Then I go to bed around 12:00 But i don't fall asleep till 2-3:00 Am! Would you have an advice for me Please ?

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on March 04, 2012
at 02:56 PM

it's adrenaline.

You need sugar for exercise not protein. Ray peat thinks eating protein alone is very bad.

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:16 PM

I have maltodextrin or fruit directly after working out, and when I come home i have more carbs than usual in my lunch/dinner (usually like 1/2 cup rice, lots of veggies and maybe a fruit as well). Why does he think eating protein alone is very bad, and do you agree? Do you think more sugar/carbs will get me to sleep without feeling like i usually do?

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on March 04, 2012
at 09:33 PM

Yea I do agree. Yes I do think more carbs will help you get to sleep, specifically sugar carbs.

0
Fc6593b8fa14fcbbba15b162f363a521

on March 04, 2012
at 02:42 PM

I'm not sure about the elevation in body temperature, but I experience elation and lots of energy after I exercise. It makes it very difficult for me to fall asleep. When I think of when and how paleolithic people would have exercised so intensely I immediately think of trying to survive or hunting some possibly terrifying and dangerous animals. Because of this I wouldn't put it past our genetic programing to naturally be more alert after working out.

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:13 PM

Yes, I've also thought of that. But still, It wasn't like this always. The first year of working out I was always exhausted and slept like a baby the night after working out. Somewhere in the middle it changed to the opposite. To me it doesn't make much sense.

0
03bb06ced2ae02a265909342d4cf3e75

on March 04, 2012
at 02:39 PM

Are you male or female? Stress hormones and metabolism, and how diet and lifestyle affect those things, tend to be very gender-specific.

Do you eat one big meal after working out in the evening, and that's it? If so, I'd suggest breaking your one post-workout meal into two meals. For me (I'm female), when I workout in the evenings, I like to eat dinner after my workout, then take a hot shower, then eat again (usually something with carbs/sugar). The shower heats you up more, but then your body starts to cool afterward which sends signals that it's time to sleep. I find that I'm usually pretty wired after my post-workout dinner, and then hungry again a couple of hours later, but my carby snack knocks me right out. I keep my bedroom cool, and I sleep like a baby usually.

I tend to do much worse on morning workouts though (I get overly stressed during the day when I workout in the morning), so I might just be better suited to evening workouts in general, in which case my habits might not be that helpful to you.

Best of luck!

E3d70aeba50c3b761ddd88512db8a971

(65)

on March 04, 2012
at 08:11 PM

I'm male. I usually eat one big meal after working out, and if i feel more hungry before going to bed I can have something more to eat. I always have a shower at the gym directly after working out, so I don't really feel like taking two showers on the same evening, even if that would feel quite nice (I usually alternate hot and cold). Maybe it's like the morning or evening person, you can't have both? Or can you? In the beginning of my workout times (like two years ago) I always slept like a baby after working out, no matter how late. It changed somewhere in the middle. Thanks for the wishes:)

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