| SpoonSockSpork12
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Hoping someone here can help me figure out what's going on. I am doing a training program for a 4-miler and get up at 6am Tuesdays and Thursdays to go run. I don't want to eat a whole breakfast beforehand so I'll grab something like a cheese stick and V8 beforehand and usually make my egg and turkey bacon after. The past two times, however, I've been too tired to cook when I get back and go straight to bed since by then it's not even 8am. When I lay down, however, my entire body will just start shaking.
I cool down for about 20 to 30 minutes after the run, and I'm drinking water. I'm not cold. Should I eat to keep my blood sugar steady before going back to bed? |
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Tue Jul 01, 2008 3:27 pm |
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| luvs_torun
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How far are you into your training program ( how far are you running right now ?)
How late are you up at night? |
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Tue Jul 01, 2008 3:59 pm |
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| Kimboroni
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It does sound like low blood sugar to me. I think you need more carbs before you run-- to avoid low blood sugar during regular exercise, it was recommended to have 20-30g of carbs (not including fiber) about 30 min before beginning. A V8 is good but not enough.
Then having some carbs (not just protein) afterward is going to help as well. Have something ready to go so that you don't have to worry about cooking. |
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Tue Jul 01, 2008 4:33 pm |
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| SpoonSockSpork12
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| Ok thank you both. I got 8 hours of sleep beforehand, and I'm just 3 weeks into the training program. I was a varsity athlete in high school, but I've always been horrible at running. We're up to a mere mile at this point, but I'm definitely pushing myself to get there. Looks like I'll make some more mock muffins to have ready in the mornings. |
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Tue Jul 01, 2008 4:38 pm |
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| luvs_torun
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As kim mentioned it may be low blood sugar... but more than likely doesn't have anything to do with what you have or have not eaten right before you run.
I generally don't eat before a run.... (usually anywhere from 6 - 10 miles).... my longer runs I "fuel" the night before.
I'd like to see a sample of your daily menu.... you may not be eating enough over-all.
Which given your reaction after a one mile run, would be my guess..... |
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Tue Jul 01, 2008 6:59 pm |
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| SpoonSockSpork12
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Hello luvs_torun,
Here is my fitness and food journal from yesterday:
B: 1 egg, LF sharp cheddar, 2 slices turkey bacon, 1c. milk, green beans
S: PB cookie (P1), 10 pistachios
L: Chicken Ranch, small salad with honey mustard vinaigrette, green beans,
3/4c. strawberries, a few pecans
S: LF string cheese, SBD "Tide Me Over," 10 pistachios
D: Chicken Ranch, small salad w/hmv, 1/4c. blueberries
S: TBD, PB cookie/cool whip
Exercise: 20 minutes, elliptical
The Chicken Ranch is a chicken breast topped with a mayo/parmesan/cheddar/ranch/onion mixture and baked. I feel like I've been eating too much actually. I'm never hungry, which is good, but I feel like I'm eating a lot. |
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Wed Jul 02, 2008 1:29 am |
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| luvs_torun
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All righty...... you need to eat more! :D
You need to add some "good fats" to your meals (in the form of full fat dressings, olives or olive oil, avocado....)
Beans would be a great addition also (ie, kidney, garbanzo, etc.) to your salads. Make sure you are getting 4 1/2 cups veggies daily at a minimum.
Snacks that combine a protein with a veggie are a good idea.....
I am guessing since you have fruit in your menu you are in or are transitioning to phase 2?
Don't forget to start adding a grain or starch also....
Here is the Phase 2 Meal Plan Guidelines (if you haven't seen them) that might be helpful.
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24136
How to adapt your meal plan - Phase 2
In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. You can now eat anything from the Phase 1 Foods to Enjoy list list as well as items from the Phase 2 Foods to Reintroduce list.
BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACKS AND DESSERT: Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.
BEVERAGES: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day
You may feel like you are not hungry...... but it sounds like your body is trying to tell you something. :D
Eating more during the day will help fuel you next day's exercise. Especially when you work-out first thing in the morning.
And certainly (if it works better for you) eat before you work-out (1/2 hour to an hour before). A popular pre-workout snack is a small banana w/ a Tblsp. of natural peanutbutter...... some good, quick and lasting energy!
See if adding a bit more food doesn't help... :D |
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Wed Jul 02, 2008 1:46 am |
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| SpoonSockSpork12
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| Hey thanks a lot luvs_torun! I didn't read the meal template for P2 yet, I'm only in day 2, so I've been treating it like P1 with a serving of fruit. But that is all great information, thank you so much!!! :) |
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Wed Jul 02, 2008 2:16 am |
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| luvs_torun
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SpoonSockSpork12 wrote: Hey thanks a lot luvs_torun! I didn't read the meal template for P2 yet, I'm only in day 2, so I've been treating it like P1 with a serving of fruit. But that is all great information, thank you so much!!! :)
You are so welcome......
And good luck with your training!! :D
(This thread by redrox has a lot of info on transitioning also (how best to add in fruits and grains, etc.)
Advice on transitioning to Phase 2
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=25541&start=0 |
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Wed Jul 02, 2008 2:23 am |
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| SpoonSockSpork12
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Just wanted to update, ran another mile this morning with NO shaking after! Beforehand I had a mock muffin and when I got back I had a nice big breakfast: egg with a little cheese, turkey bacon, grape tomatoes, cup of milk, and a slice of pumpernickel with cashew butter.
Thanks again to everyone for their suggestions! |
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Thu Jul 03, 2008 5:12 pm |
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| luvs_torun
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| Awesome!! 8) |
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Thu Jul 03, 2008 6:04 pm |
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| Kimboroni
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luvs_torun wrote: As kim mentioned it may be low blood sugar... but more than likely doesn't have anything to do with what you have or have not eaten right before you run.
I generally don't eat before a run.... (usually anywhere from 6 - 10 miles).... my longer runs I "fuel" the night before.
I'd like to see a sample of your daily menu.... you may not be eating enough over-all.
Which given your reaction after a one mile run, would be my guess.....
For those of us who are susceptible to low blood sugar, that could easily do it. There's no way I could run a mile without eating in the morning, let alone 6-10 miles, no matter how well I ate the day before. I think it's hard for people who don't deal with that to understand it. |
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Thu Jul 03, 2008 6:32 pm |
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| luvs_torun
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As I suspected, part of the problem was that she was not eating enough overall......
If you are running one mile (less than one half hour of exercise) at 6:00 a.m. in the morning (when blood sugar is apt to drop less than later in the day) and have that type of reaction.... your not getting enough to eat at the very least, in the afternoon/evening before.
(and in a subsequent post I gave an example of a good pre-workout snack.) |
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Thu Jul 03, 2008 7:04 pm |
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| Kimboroni
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luvs_torun wrote: As I suspected, part of the problem was that she was not eating enough overall......
If you are running one mile (less than one half hour of exercise) at 6:00 a.m. in the morning (when blood sugar is apt to drop less than later in the day) and have that type of reaction.... your not getting enough to eat at the very least, in the afternoon/evening before.
Maybe for you that's true. We are all built differently, and the OP's reaction indicates that her system is more like mine than yours. Like I said, it's clearly very hard for people who don't deal with being susceptible to low blood sugar to understand what it's like.
It's good that she (I'm assuming female) was able to find a reasonable solution and continue her training!!! |
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Thu Jul 03, 2008 8:42 pm |
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| luvs_torun
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Kimboroni wrote: Like I said, it's clearly very hard for people who don't deal with being susceptible to low blood sugar to understand what it's like.
.. on the contrary....... You have to deal with (and learn to avoid) this all the time in endurance sports..... it's called "bonking".
Quote: It's good that she (I'm assuming female) was able to find a reasonable solution and continue her training!!
It is!! |
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Thu Jul 03, 2008 10:47 pm |
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