Going to the gym?

Question

I have started to go to the gym in the new year. However, in my induction programme at the gym, I asked the personal trainer if I need to eat more healthy food in order to keep up my strength for work outs in the gym. He said it as not necessary and that I just should stick to the 'normal' food I eat every day.

However, after doing a work out, I feel quite tired, and don't seem to have enough energy to get up early the following morning to go to work.

Should I eat more healthy food such as fresh fruit etc?

Please advice.

Answer 1

Of course. Mind you it depends if you're already underweight. If so this is the reason that you haven't got any energy.

Read some books on nutrition. Make sure you don't eat only fruit and veg, you need protein, fibre, vitamins and of course some fat as well.

Answer 2

Fruit (and veg) is important when working out.

Complex carbohydrates and protein are arguably even more important.

You are probably not eating correctly AFTER your work out routine.

Do not exercise for more than 1.5-2hrs PER session and unless you are training for the olympics, stick to no more than an hours CV work every other day. I'm assuming you are weight training as well???

Make sure you eat correctly through the day. Do not eat bad, fatty, sugary or salty foods. Make sure you drink plenty. Eat a tiny amount of food about 30mins before exercising - make it some wholemeal carbs or perhaps a banana. As soon as you get home from your workout, eat a DECENT meal of wholemeal foods like pasta or rice, or potatoes, a nice portion of meat and some veg.

Make sure you get 8hours of sleep if you are exercising. Do NOT overdo it in the gym; it is dangerous and can lead to a poor nights sleep. If you are still feeling too tired in the mornings, i'd suggest going to the doctor - you could have a vitamin/mineral deficiency or even an underlying medical condition.

Answer 3

Its hard to answer this not knowing if your gender, age, level of fitness etc, cos all those things determine your basal metabolic rate, energy levels etc.

When he said eat "normal" he probably meant normal healthy diet across the food groups (if normal for you is pizza and crisps than I'm sure he missunderstood you!). Your diet should contain a good mix of protein, carbs, some fat (see the link).

If you feel unduly fatigued after even light exercise, perhaps your level of fitness if quite poor?

Perhaps you don't eat enough during the day? You can't skip breakfast, have lunch on the run, then go to the gym after work and expect to have a good workout.

Fruit & Veg are always good. Cut back on the fast burning foods that just give you a quick buzz and then let you slump. Have more Low GI foods to sustain your energy.

Answer 4

I know that carbs such as potatoes, rice, bread etc are really good because not only does it full you up but it digests slowley therefore releasing sugar steadly instead of something like sweets where you get this huge sugar rush and soon after you feel so drained. Eating more fruit can only improve your over all health so give it a try but don't forget to have some carbs an hour or so before you hit the gym. Trust me, you will feel better.

Answer 5

Well I personally experience the same thing when I first went to gym and it's normal. Basically being tired, muscle soreness are some of the first indication we encounter when we first do our work out. So you don't have to increase your eating habits or so. You'll get use to it. Around a week or two your body can handle it and you don't feel tired or anything, and so just stick to your diet. But if you want to be very big I advise you to eat 5 times a day. Eating foods rich and carbohydrates and protein, rest for muscle repair and growth And surely you'll end up big, muscular and full of energy. Hope that helps :)

Answer 6

Yes try eating as much fruits as possible at anytime you like. If you dont prefer to eat vegetables a lot then by eating fruits, you get the essential vitamins and energy. And also try drinking a glass of water every two hours or so because this will help you to balance out your diet. When you have your dinner, never drink any water or other things at dinner time. You should always drink water after the dinner has finished. Hope this helps.

Answer 7

the timing of your workout may need to be adjusted so that your energy levels are more balanced. it is best not to interfer with your diet until you have established a good worksout routine as part of your life. try exercising at different times and don't go more than 3 times a week. it should balance things. you will need to increase your water intake so make sure you drink about 2 litres of water a day on top of tea/ coffee or what ever else you like. your muscles will get used to the extra workload within 6 weeks then see your gp and ask for a health mot and get a nutrition plan. well done for starting to take responsibility for your health just remember to have fun too

Answer 8

you can start eating healthier but do not change your diet all at once. you dont wanna send your body into shock. start eating bulk carbs like rice, breads, pasta to keep up your energy. high protein foods like chicken, fish, beef will help replenish the protein your muscles need to heal. also i dont know your eating or workout habits but you should eat about an hour before your workout and working out is most effective in the morning cause it keeps your metabolism hyped up all day. going to sleep within a few hours of working out is not good for your body and does not give your muscles enough time to cool down properly.

Answer 9

you didnt say why you were going to the gym.

Is it to get fitter (ie lots of CV work)
Is it to get stronger (ie lots of heavy weights with low reps)
Is it to get more muscular definition (ie light weights with high reps)
Is it to lose weight

each of these different targets would require you to adjust your diet accordingly. In any event your diet should be balanced and you should always try and consume your 5 a day fruit and veg portions.

Dont try and do too much at the gym to start with as

a) you might strain yourself or
b) put yourself off and give up altogether

Why dont you buy yourself a heart rate monitor which will help you stay within your own personal "rev limits". If you stay within the range (which you will need to calculate) you will find that you wont be so tired as if you try to do too much.

Answer 10

Fresh fruit is full of nature's sugar. It will give you a quick boost, but the sugars will also cause you to plunge after a short period of time. I would suggest taking vitamins before going to bed. Maybe that will give you the extra energy you need to help you rise in the morning.