Emmertee Posted May 11, 2016 Share Posted May 11, 2016 Newbie here--16 days into my Whole 30 and training for a sprint triathlon. I'm 39 and a just a bit overweight--haven't lost the weight from my baby born March 2015. I have no thyroid due to thyroid cancer a couple of years ago so I take medication each morning as a replacement. I'm struggling with my energy levels while working out, and I've picked up some good tips from scouring these boards. I'm left with one question though--how intense of a workout does it need to be to justify the PWO meals and do I do those meals with every workout, even if I have more than one per day? I'm getting in two daily workouts and sometimes three. An example of a typical day would be a 4 mile run in the morning, and mid-morning a 45 min hard cycling on my trainer. Or on a different day, an hour of weight training in the morning, 45 min of lap swimming after lunch or in the evening. The workouts vary because I am mother to 5 kids ages 1-12 and life is busy. I squeeze them in where I can. But I aim for 3 runs per week, 2-3 cycling (one 30 miles and hilly outdoors), 2 weight training, and 2-3 swim sessions. Any advice from tri athletes would be helpful! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 11, 2016 Moderators Share Posted May 11, 2016 Anytime you get your heart rate up and you need to reasonably recover, you need the post work out... In all the cases except maaaaybe the swimming (depending on how hard you work), you should be having the post work out... depending on when you do the training in relation to your meals will inform if you need a preworkout as well. Remember, pre workout is protein and fat. Post workout, eaten within around 15-30 min of the workout is lean protein and optional starchy carbs. Link to comment Share on other sites More sharing options...
Emmertee Posted May 11, 2016 Author Share Posted May 11, 2016 Wow, thanks for that prompt reply! Swimming is pretty challenging and my heart rate is up for almost the whole 45 min, so I suppose it qualifies. Seems like a lot of eating, but maybe that's why my energy levels are so low ... Not enough food. I have read all of the threads even partially relating to this, so I'm starting to get a sense of what I should be using for fuel too and I definitely have been off base. Hoping for a better week! Thanks so much. Link to comment Share on other sites More sharing options...
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