need help with high energy foods

I have been exercising 4 days a week for the past year. Step aerobics twice a week and muscle conditioning twice a week. For the last month I have felt like I am running on empty when I am exercising. I am getting in all my water, vitamins and average 85-110 grams of protein per day. Does anyone know of a high protein/energy food I can consume a while before class to give me a boost? Monica Happy Halloween!

Hi Monica! I was having this very same problem. My blood sugar was dropping like a rock, during my workouts. I work out 5 to 6 days a week. Half hour to 40 minutes cardio and weight lifting on alternate days. I got zero help from my doc's office. Keep in mind, I think he's a terrific doctor, great staff but.....from what I gather and finally what I was told....was that the post-op diet was designed for the majority of post-ops who don't exercise at all or do a lot less than what I was doing. Because, most don't exercise) Essentially what we are doing with working out this much, is training, as in marathon training. (thats what I was told anyway). And the doctors post-op diet, does NOT include enough good complex carbs, to allow for this. Thats why, my blood sugar was at dangerously low levels, during and after my work outs. I was burning up all of the glucose, I had stored in my muscles, because I wasn't eating enough ggod carbs to repleni**** to my muscles. Now without going into a lot of nutritional, educational stuff the gist of the whole thing is this.... I have to eat some good complex carbs before hitting the gym in the morning. I finally went to a sports nutrition store and talked to a guy who does the nutritional sports thing and personal training for body builders. He is the one who told me about glucose, muscles and what our bodies need for working out that intensely. What he said (I'm trying not to be too longwinded here.... ) is "what are doing for the next three hours?" Are you going to gym? Then you need a nice bowl of whole grain hot cereal (personally I cook up some old-fashioned oatmeal, great complex carbs!) or a whole wheat bagel or Kashi cereal) If you are going to be sitting there watching TV, then you don't need any complex carbs. It all depends on what you are going to be doing for the next three hours." Quite simple, when you think about it. I'm a little slow sometimes! And I was just doing what my doc told me......but it was wrong, for how much I was working out. I do carry glucose tablets into the gym with me, just in case, but since I've started up on the old-fashioned oatmeal, before my workout, (has to be the kind you cook, cause it is whole grain) I haven't felt faint, or had any problems since! Try asking around, to see if you have stores in your area that have nutritional products for body builders. Not a regular vitamins store, but one that is designed for professional body builders. There might be someone in there, that could tell you about nutrition when working out this often. I hope this helps! Lyn

Yep - I have a protein shake, Champion Pure Whey Stack, from VitaLady.com immediately before and immediately after. Made with water, ice (if desired) only. It's 30 gms of instantly absorbable protein (1-1/2 scoops in 4-8 oz water), and just a few gms of sugar. The li'l bit of sugar helps recover, and the instant protein provides not only protein, but bod can convert it to blood glucose if needed. As opposed to a carb, which provides *only* sugar, meaning blood glucose spikes, so do insulin levels, and the result is inevitable . . . crash later. It takes mere moments to make a shake with shaker cup and cold water . . . and I can drink it on treadmill, or bike. Or even walk. Good luck!

The drained feeling is from the depletion of muscle and liver glycogen. Your body makes this stuff from the carbs you eat. Right after working out, down a protein shake and some sort of simple/complex carb combination. This is to make sure you have a significant enough insulin spike to get the carbs to the muscles.. For example, post workout I have a protein shake and 1/3 cup (pre cooked) steel cut oats w/ fruit (raisens or prunes or banannas) The fruit gives the simple carbs, the oats the complex. This insures over the next 4 hours, you will be rebuilding the stores. General accepted theory recommends 0.8g of carbs per kg of bodyweight post-workout. Do a google search for 'Post work out nutrition' for more information. If you are too lazy Here's a link.. http://www.bodybuilding.com/fun/berardi4.htm

Thanks to everyone who posted all the usefull information! Monica