mamajen03 Posted May 21, 2016 Share Posted May 21, 2016 Hi There! I'm now on day 20 and I have noticed a number of great things!! Weight loss & sustained energy through the day are great.... My biggest problem is that I teach a number of cycling & aqua aerobics classes during the week, most days I have 2 hours of cardio classes. The only time I've noticed a bit of a problem is when I teach my very high energy cycling classes. I think I'm bonking during class... NOT good when your teaching the class!! I always eat before class and my meals look a little like this: Breakfast: coffee w/ coconut milk 16oz or so of water 3 whole eggs scrambled raw spinach (uncooked) 2 big handfuls, it fills up my entire plate! 1/4 of avocado I eat this about an hour before I teach cycle and I drink more water before & during class (usually about a liter) I'm literally running to my next aqua class, so I only have time to shove a banana down the hatch before I teach again. Then I come home & eat a lunch... I don't think I could eat anymore before my cycling class, or I will throw it back up!! Should I be doing something different with my breakfast? I notice my energy drops near the end of class, just a little past the half way mark. Before the Whole 30 I would only have a meal replacement protein shake & I was fine... I'm eating more real food now & bonking!!! I'm wondering if I should start to eat a carb of some kind before I go???? I don't want to go off the plan, so any suggestions to help me get through the class without wanting to pass out (yes, I've been getting a bit lightheaded as well)?? Thank you for your help!! Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted May 21, 2016 Moderators Share Posted May 21, 2016 It would help to know what your other meals look like as well for the day. Just based on this, try replacing the banana between classes with a few bites of lean protein and some starchy vegetable. You might need more fat at breakfast, especially if you're not using much coconut milk in your coffee. For avocados, a fat serving is half to a whole avocado, and for coconut milk, a serving is a quarter to a half a 14 oz can (so, 3.5-7 oz). After you're done with your two classes, are you then having a post-workout meal of lean protein and starchy vegetable? This would be in addition to your other meals for the day. Also remember to salt your food, if you're not already. Link to comment Share on other sites More sharing options...
bpaitsel Posted May 21, 2016 Share Posted May 21, 2016 I take bike classes and have had some intermittent issues with "bonking" too. I think that having a small starchy veg serving at dinner helps for the next day although in general I try to keep total carbs to less than 80-100/day so that I can stay fat-adapted. I only have a pre-WO snack because I exercise very early and I find that added fat really helps. As Shannon suggested - salt really does help. This is what helps me so your context might be very different. Link to comment Share on other sites More sharing options...
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