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:
- Stress hormones that just won't get down for some reasons
- Increased metabolism (whatever that means)
- 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?
- 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.
asked byKoxa (65)
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on March 31, 2012
at 02:40 PM
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.
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
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 ?
on March 04, 2012
at 02:56 PM
You need sugar for exercise not protein. Ray peat thinks eating protein alone is very bad.
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.
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!