Under fueled for workouts

novaavant

I'm trying to drop some lbs but don't want to comprimis my workouts.  I feel as though sometimes I don't have the best workouts but I'm not experiencing a full on bonk.  Are there any indicators somewhere before a full bonk to let me better gauge if my issue is one of nutrition or being under fueled? Thanks for any insights.

 

Peter Greagg

I haven't answered your question but I suggest you make sure you are fueled for each session.
Me, like plenty of EN peeps, am always trying to get leaner.
That said, I am also trying to push up my FTP and Vdot at the same time, and I don't want my body composition efforts having a negative impact on the workouts.
What I do is have a gel before each workout and fuel workouts over 90 mins. And afterwards, I always have a recovery shake. I do both these things because I am trying to get the most benefit out of the work I am doing and maximise my recovery.
In any case with this approach, I am burning more calories than I am eating around my workouts (eg gel plus recovery shake is around 400 cals, and I definetly burn more than 400 in a 60 min bike interval session).

Coach Rich

Highly recommend you use a calorie tracking app like LoseIt! or Daily Plate. You'll develop of good idea of the state of your "gas tank" at all times.

Personally I really have to watch the day after a double session day: for example, very easy for me to go wayyy under my budget on Tuesday, with a 6mi tempo run in the AM and a very hard 1:40 run in the PM. But I'm really feeling it (very bonky) by about 3p the next day.

I'm also very sensitive to food in my stomach before a hard session but lately I've been finding I need to an apple, etc before my AM run, otherwise I feel bonky during the run.

But, again, the most useful tool is to use a tracking app so you have a number that gives you a very good idea of where you stand when you head out the door.

novaavant

@Peter: I hear you it's tough trying to get it all done. I have to stop being stingy with the pre/post workout nutrition I think.

@Rich: Thanks for the help. I will fire up LoseIT again. I was using it for a while but got too busy, I mean too lazy to keep it up.
Agree on the double workout days 100%. I had a hard bike and then evening run yesterday and this morning a morning gym session and even with full breakfast after gym it's 10am here and my stomach is already grumbling.

Coach Rich

If you fuel yourself during your workouts, especially on the bike, you're usually good. I almost always ride with just water but these days I'll bring a bottle of Perform with me so I have ~150-200cal on the downtube to help fend off a bonk.

jhbinsc

I am not able to lose weight and gain fitness at same time when I'm fairly close to goal weight. (5 lbs or so). I actually tend to gain a couple lbs when IM training as I'm really focused on fueling well so I can hit my workouts. I don't go hungry when IM training. Not sure what plan/phase you are in but make sure you are not losing weight too quickly or else scale back fitness gain expectations.

novaavant

@Jeff - I think I'm finding the same thing. Last year I was able to lose weight and still do OK training but this year that same thing no longer works, sucks getting old I guess ; )
I'm racing IMFL so I'm doing short course plan through early summer for my sprint/oly races and the higher intensity training sessions are where I'm suffering. This is probably because I'm trying to do two things at once. Thx for your help.

penlynwilson

@Attila: I recommend fueling before/during/after your workouts like you would if you weren't trying to lose weight (as long as you are not eating more than you are burning), and look at reducing calories in other places. You want to have great workouts which will help you on race day. And, if you have a great, well-fueled workout that lets you burn more calories, IMHO, that is better than a poorly fueled workout that doesn't allow you to burn as many calories.