Tiredness after Exercising

[Footballman]

Hi guys,

Always feel tired after exercising, is this normal? After exercising, I just fall asleep, and sleep for about 6 hours..no matter what time of day I exercise.

Any tips?

Footballman.

[arkimote06]

it depends on what you eat before or after exercising...read the book no nonsense muscle building by vince del monte

[Excellent Lodestar]

What do you call "exercise" and how long/often do you do it?

[Footballman]

thanks for replies.

akimote06 - I'll check this guy out. Interesting theory though.
I barely ever eat before exercising - I leave a couple of hours between eating and exercising.

Excellent Lodestar - the usual exercise is jogging, which I do at a fairly steady (not fast) pace, and I do it for about 20 - 30 minutes..with the odd break every 10 minutes or so. Currently I'm getting used to the feeling of being tired when jogging..but not stopping. I also play soccer - usually for a few hours, but with breaks after about every 40 minutes.


Footballman.

[arkimote06]

do you take creatine?

[jorgeblanco]

It is not just a factor of time exercising, but the intensity as well. Do you monitor your heart rate or pulse? Maybe you are going over your limits. Also, be sure to consult with a physician before undergoing any exercise regimen. Hydrate, or hyperhydreate on a constant basis. Also, about your sleep habits, do you sleep well for a good 6 - 8 hours everyday? If you are not well rested, it is natural for your body to try to compensate at the first chance it gets.

[Dreamline]

I can't eat before working out but some people swear they have to. If not eating doesn't work, try having some fruit or something.

Maybe you should have your heart checked.

Is jogging and soccer all you do for exercise? If so, your amount of muscle mass may be not up to par for that kind of prolonged exertion. Maybe the soccer, being that it is bursts of speed, with frequent breaks, has trained your muscles and cardiovascular system to expect that kind of workout. Like a sprinter vs marathon runner.

Jennifer

[chrisrushton]

thats quite odd. i can't think of many (any) people that have the same response to exercise as you. Normally I feel really buzzed, tired physically but awake mentally. I certainly couldn't sleep for a few hours after. I used to go running before I hit the town at night.

For what you're saying I wouldn't have thought heavy supplements would help, perhaps a red bull before exercise or a sugary drink would keep you going, and a protein shake when you're done. You might want to get checked out, it could be something serious. It be absolutely nothing too.

[arkimote06]

Originally Posted by chrisrushton

thats quite odd. i can't think of many (any) people that have the same response to exercise as you. Normally I feel really buzzed, tired physically but awake mentally. I certainly couldn't sleep for a few hours after. I used to go running before I hit the town at night.

For what you're saying I wouldn't have thought heavy supplements would help, perhaps a red bull before exercise or a sugary drink would keep you going, and a protein shake when you're done. You might want to get checked out, it could be something serious. It be absolutely nothing too.

no it's not healthy you'll probably develop disease when you get old. Red bull can kill your neurons...its true that sugar will feed your brain to make it active but after its effect you will feel very tired and sleep and don't contribute to your health. What you may want is to replace the loss. Outside appearance is nothing if you don't feel good inside. Supplementation is temporary...Later your body will get used to it and your liver will be exhausted and that is the start of other health problems. check out juicing (of course organic foods only) where your body can easily aborb the nutrients it needs.

[Footballman]

akimote06 - i do not take creatine...infact I'm not sure what it is.

jorgeblanco - I don't usually monitor myself, but if I feel exhausted I take a break and walk for a good few minutes. When I nap, I usually plan to sleep for an hour or two at most..but I wake up at least 6 hours later and I sleep very well during this time. When I sleep at night, I again sleep at least 6 hours good sleep.

Dreamline - Jogging and soccer is all I do for exercise. My coach used to say I was the fastest person over 5 yards. I'm quick in short bursts. Long distance running has always been a struggle for me for some reason...no matter what pace I go at. I'm medium build, so not the skinny long distance runner I suppose.

Chrisrushton - the mental fatigue is something I have for much of the day to be honest, it is just more pronounced after I go jogging or something. After a workout, I like to drink sugary drinks - for some reason I really crave them afterwards(not sure I should still drink them though).

akimote06 - I will check out juicing, I have considered sugary drinks aren't the best liquid to drink after exercise, but it just feels right. Maybe I could take a more healthy drink like flavoured water or something.

[chrisrushton]

Originally Posted by arkimote06

no it's not healthy you'll probably develop disease when you get old. Red bull can kill your neurons...its true that sugar will feed your brain to make it active but after its effect you will feel very tired and sleep and don't contribute to your health. What you may want is to replace the loss. Outside appearance is nothing if you don't feel good inside. Supplementation is temporary...Later your body will get used to it and your liver will be exhausted and that is the start of other health problems. check out juicing (of course organic foods only) where your body can easily aborb the nutrients it needs.

i really disagree with you here. for a start i wasn't recommending a sugary drink after exercise, it was for during the exercise where your body burns carbohydrates. Properly fueling your body before exercise will allow you to work harder for longer and therefore get more benefit. After the exercise it's much better to consume low GI carbs like oats. They won't settle as fat if you get them in your system soon after exercise. I neck my shake before I leave the gym.

Working out makes me feel good. I feel better for working out, sharper and more focussed, so your outer appearance vs inner feeling clearly doesn't apply to me. I also feel good when I look at myself in the mirror.

Consuming supplements to replace a balanced diet is a bad idea. They are called SUPPLEMENTS, they shouldn't be a full meal replacement. A protein shake with oat flour after a gym session is fine. A protein shake with a cereal based breakfast is fine. I'd like to see your sources on the long term health problems of supplements. I just don't buy it.

Creatine is a supplement taken by most athletes now. It increases the energy supply in muscles. It also draws fluid into the cells, along with whatever nutrients are in them. It should be cycled. It has been proven in clinical trials to be effective at improving strength and muscle gains in the gym.

[ericabiz]

Originally Posted by Footballman

Hi guys,

Always feel tired after exercising, is this normal? After exercising, I just fall asleep, and sleep for about 6 hours..no matter what time of day I exercise.

Any tips?

Footballman.

Hi! Had a similar problem (feeling exhausted/wiped out after short exercise.) Saw a nutritionist; got a blood test; my problem turned out to be (in part) insulin resistance.

Forums like this won't really help you. See a qualified practitioner and get a blood test (and perhaps a saliva test too, if she/he thinks it is necessary.) Find out what's going on. Common causes can be anything from hypoglycemia to diabetes to bad diet to gut parasites, and/or some combination of the above. Don't be scared; this stuff is all common, but the only way you can treat it is to find out for sure.

I spent far too long trying to self-diagnose my exhaustion problems online. A week after seeing the nutritionist, I was on the right track with a combination of natural supplements to help me feel better, and a better meal/diet plan that includes far fewer processed carbs.

I found my nutritionist by asking a practitioner I trusted -- my massage therapist -- for a recommendation.

Good luck!
-Erica

[mlc82]

Very likely something to do with pre/post workout nutrition, and possibly low blood sugar or even your blood sugar crashing when you're still working out or finished. I was thinking this to begin with, then when you said you really crave sugary stuff when/after working out, that nailed it.

I'm assuming of course that you're well hydrated also, drinking plenty of water and eating plenty of nutrient rich foods daily.

I like to eat a meal around 3 hrs preworkout, then an hour before I'll eat 1 or 2 pieces of fruit, mainly bananas (high potassium!) or pears (just love them), which is light enough to not make me feel sluggish but provides a good burst of quick energy- I throw in a cup or two of coffee as well at that time, just for the kick.

Post workout, it's all about aminos for recovery. Protein shakes work, solid food (high protein) works as well. I'll usually have about 30-40g protein worth of shake, or today had a can of tuna immediately postworkout, amino acid pills would work as well (Bodybuilding champion Frank Zane's usual post workout "meal" was (I think) "amino pills and a peach"). The quicker you get a rush of amino acids to your torn down muscles after a workout, the quicker you'll start recovering.

[Achilles]

I would suggest advice contrary to that offered above, and eliminate caffeine from your diet. When I did, it elevated my energy and alertness to new levels. The cycle of caffeine boost and crash wreaks havoc on our mental clarity, the precursor to alertness and energy. If you can possibly stand it, switching to a vegetarian or vegan diet seems to have a similar effect. At least, it did with me and all others I've personally consulted on the matter. Finally, to echo some of the above advice, always make sure to stay fully and completely hydrated, eat regular meals (and enough calories for your size and activity level) and get enough sleep! You might consider adopting a biphasic routine with your nap after your workout, as this should help with recovery. Finally, look up Steve's article on "How to get up right away when your alarm goes off." The tips shared their will make it easy to wake up when you plan.

[arkimote06]

Originally Posted by chrisrushton

i really disagree with you here. for a start i wasn't recommending a sugary drink after exercise, it was for during the exercise where your body burns carbohydrates. Properly fueling your body before exercise will allow you to work harder for longer and therefore get more benefit. After the exercise it's much better to consume low GI carbs like oats. They won't settle as fat if you get them in your system soon after exercise. I neck my shake before I leave the gym.

Working out makes me feel good. I feel better for working out, sharper and more focussed, so your outer appearance vs inner feeling clearly doesn't apply to me. I also feel good when I look at myself in the mirror.

Consuming supplements to replace a balanced diet is a bad idea. They are called SUPPLEMENTS, they shouldn't be a full meal replacement. A protein shake with oat flour after a gym session is fine. A protein shake with a cereal based breakfast is fine. I'd like to see your sources on the long term health problems of supplements. I just don't buy it.

Creatine is a supplement taken by most athletes now. It increases the energy supply in muscles. It also draws fluid into the cells, along with whatever nutrients are in them. It should be cycled. It has been proven in clinical trials to be effective at improving strength and muscle gains in the gym.

of course creatine is safe and an exception but of course what i'm pointing out is that there are alternative ways which is more practical economicl, and of course will not have side effects...i try to balance the fact that these are proven to help build muscles but of course they have side effects...research on how capsule, tablets and the like are manufactured...have ever wondered why sometimes they have no effect? specially generic ones...as one says here natural supplements are really good....looks like it's a normal feeling after exercise but to make sure check also aggressivehealth...Look for spirulina or chlorella...base on your symptoms looks like your crave for sweets is a sign of candidiasis....I know that feeling i'm not saying that you have certainly but sometimes wer are not aware or the degree of infection varies....I also had candidiasis before and even now i'm fighting it....i always get tired or sleepy before and my muscles ache, i crave for sugary foods etc....I forgot the book i read before...try also look to mercola....research will not hurt you...as one of here disagrees with me....lol seems that you're too late that supplements do have negative effects...i know i became the guinea pig for years...i tried to prove the protocols of different naturopathologists and at the same time the accepted worldwide medical practice...I try to balance their theories and practice and narrow it to most beneficial way that i know i didn't benefit from a typical or what we have known practices today....

[arkimote06]

Originally Posted by Achilles

I would suggest advice contrary to that offered above, and eliminate caffeine from your diet. When I did, it elevated my energy and alertness to new levels. The cycle of caffeine boost and crash wreaks havoc on our mental clarity, the precursor to alertness and energy. If you can possibly stand it, switching to a vegetarian or vegan diet seems to have a similar effect. At least, it did with me and all others I've personally consulted on the matter. Finally, to echo some of the above advice, always make sure to stay fully and completely hydrated, eat regular meals (and enough calories for your size and activity level) and get enough sleep! You might consider adopting a biphasic routine with your nap after your workout, as this should help with recovery. Finally, look up Steve's article on "How to get up right away when your alarm goes off." The tips shared their will make it easy to wake up when you plan.

I totally agree...caffeine is bad...it seems all here offers to have healthy diet...may i ask you what is healthy diet? what is good diet? what is enough? what kind of water we must drink? Some here offers info that are completely vague or just basing their "conditioned" knowledge to achieving good health that caused a lot of issues today...Why do our immune system weakens? why do our life expectancy rate decreases? of course it will be a long debate but i'm just sharing what i've been through coz i seen a lot who are actually looks good outside for several years but after that, i don't know what happened to them....What i mean in that sentence, " inner is better than outside is that you should consider your overall health and not focus only on your looks...Of course looking good really feels good but i must say that it only follows...You should do it in a holistic way and be not hypnotized by those adverisements in magazine and t.v's on our perception of perfect body shape and looks.

[James81]

If I were you, I'd go see a doctor. That's really the only advice in this thread that I think you should listen to at the moment, as it's most important.

The craving sugary drinks really jumped out at me. Sounds like you might have a blood sugar issue.

Can't stress how important it is that you just go see a doctor though. Could be anything. Could be nothing. But at least you'd know.

[Mariam]

i think the course of this tiredness is what u eat before or after exercising so i think you should watch what you eat.

[Mogget]

Originally Posted by Footballman

Hi guys,

Always feel tired after exercising, is this normal? After exercising, I just fall asleep, and sleep for about 6 hours..no matter what time of day I exercise.

Any tips?

Footballman.

OK you mention that you don't eat before working out, or for several hours afterwards, but that you do crave sugary drinks afterwards... if you indulge in those it sounds like a sugar crash... when you work hard you lower your blood sugar - which is why it can be a good idea to have a small slow release complex carb 30-60min before working out - half a banana say... then after working out another small serve of complex carb and protein to help you build rather than break down muscle.

If instead you lower your blood sugar, don't refuel and dump a sugary drink into that void you will get a sugar spike followed by an insulin spike and extreme sleepiness.

A simple exercise like jogging for 30 min shouldn't be knocking you out for 6 hours.

If you nap duirng the day when not exercising do you also sleep for so long?