after work out advise - Exercise & Fitness Message Board

chris817 · 10-23-2006, 09:41 PM

I have been working out with a trainier for about 6 months.. Its pretty hard core, lately i have been feeling really tired and not my usual self.
I think i have been not been refueling my body everything it needs after a hard work out.. Can anybody recommend some legal supplements such as protein mix, i always feel like i'm getting ripped at GNC not knowing what to get in there..
Also has anyone ever felt a loss of sex drive b.c of working out hardcore?
Thanks

Willapp · 10-24-2006, 03:17 AM

You shouldn't be feeling really tired, or lacking sex drive from regular working out - quite the opposite usually! Working out should make you fitter and give you more energy, and it usually boosts testosterone levels so if anything the sex life should get better.

One possibility is that you're overtraining. How many sessions do you do each week? How long are the sessions, are they all weights or a mixture of weights/cardio - if so what is the mix.

For general fitness, you don't really need any more than 3 weight sessions per week, of roughly 1 hour duration. Cardio you could do 5 sessions a week, but it's important to get at least one (preferably two) rest days per week.

Also every 8 weeks or so, take a full week off to recover.

What is your diet like? Providing you aren't starving yourself, it shouldn't have too much impact on your training. Also ensure you drink plenty of water each day.

MaxOT26 · 10-24-2006, 07:00 AM

Well if you are paying a personal trainer the amount of money I sure am you are paying him/her, then they should have already told you exactly what you should be eating post workout. Willap is right, your spinning down the stair case of overtrainning probably not because you are working too hard, but rather not eating right. If your trainer hasn't given you any nutritional advice then you should fire him/her and get a new one. Remember they work for you.

Post workout you want to consume rapidly absorbed carbs an protein. The absolute best post work meal is pure glucose and whey protein. You can find both is supplement form. Take that immediately after training and then follow up a half hour later with a whole food meal consisting of white rice/white potatoe and a lean protein source such as chicken or fish. Follow that up with another similar meal before 3 hours as elapsed from your workout. This will go a long way in helping you recover.

chris817 · 10-24-2006, 04:21 PM

I work out 3 -4x a week for about an hour with him.. Its all weights.. I feel generally tired most of the time, thats why i feel i'm not taking enough supplements to replenish what i have lost..

Quote:

Originally Posted by Willapp

You shouldn't be feeling really tired, or lacking sex drive from regular working out - quite the opposite usually! Working out should make you fitter and give you more energy, and it usually boosts testosterone levels so if anything the sex life should get better.

One possibility is that you're overtraining. How many sessions do you do each week? How long are the sessions, are they all weights or a mixture of weights/cardio - if so what is the mix.

For general fitness, you don't really need any more than 3 weight sessions per week, of roughly 1 hour duration. Cardio you could do 5 sessions a week, but it's important to get at least one (preferably two) rest days per week.

Also every 8 weeks or so, take a full week off to recover.

What is your diet like? Providing you aren't starving yourself, it shouldn't have too much impact on your training. Also ensure you drink plenty of water each day.

Willapp · 10-25-2006, 02:27 AM

You don't *need* supplements at all. If you're eating enough of the right foods - high protein, good carbs and good fats, then this will provide your body with the right nutrients to cope with the exercise you are doing.

4 sessions a week doesn't sound excessive, so it's either your diet that is the problem, or some other aspect of your lifestyle - do you get enough rest/sleep? You should aim for 6 - 8 hours sleep a night. Less than this and you will feel tired, which on top of the exercise can leave you feeling exhausted.

If you've got a personal trainer, I would speak to them about your tiredness - if they're any good, they will be able to advise you how to sort it out, or will suggest fewer sessions a week to recover (though this will lose them money so don't be surprised if they don't mention it!)