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Found 7 results

  1. Hi there! I just finished my first whole30, and am planning on sticking with this wholesome way of eating for a long time. I love it! However, I'm still trying to figure out how to fuel for long workouts. I'm very athletic, usually doing long cardio workouts 3-4 days a week, either cycling or running. My runs are usually somewhere between 4-10 miles, and my bike rides are typically between 30-50 miles. I'm training for a 13-mile Spartan Race in September. I also train a little bit with my college's cycling club, and compete in a few Women's C Collegiate Cycling competitions in the spring. So my question is, what does a day of food for paleo endurance athletes typically look like? Most of the discussions on this forum are about shorter, high-intensity workouts like crossfit or lifting. I do crossfit about 3 days per week, but I think I've figured out how to successfully fuel myself with protein and fat for that. But I've noticed that low-carb breakfasts make my morning rides and runs soooooo slow. So I'm really curious about ideal quantity of food, carb intake, and timing of meals for endurance training with a paleo diet. I read Paleo Diet for Athletes, which has some very good concepts, but Loren Cordain recommends using a lot of gels and sports drinks. I'm hoping to figure out how to have rides and runs as strong and fast as they used to be before going paleo, but without resorting to processed sports foods. Before going paleo, I'd normally eat toast and peanut butter before a long bike ride, and I'd eat gels and/or sports drinks (like Cytomax) during. Then typically a sandwich for lunch when I get back. But yesterday I went on a 33-mile (2.5 hour) ride in the morning, and here's what I ate throughout the day: 7am breakfast: 1 sweet potato, 2 poached eggs 8am bike ride. I filled my water bottles with 2/3 coconut water, 1/3 water, with a pinch of salt. At mile 20, I had a banana 11am post-workout snack: 1 sweet potato, ~4oz turkey 1pm lunch: ISWF curry (1/3cup coconut milk and curry paste) with ~8 oz roasted leg of lamb, 1/2 green pepper, and a sliced zucchini. 8 oz kombucha. 5pm snack: 2 large carrots, 1/2c macadamia nuts 7:30 dinner: ~8 oz chicken, 1cup green beans roasted in ghee, lettuce and tomato salad with ~2tbsp olive oil and balsamic vinagrette 9pm snack: 2cups berries This day was pretty successful for me; my energy levels were pretty solid throughout the entire ride. But man oh man, throughout this process of figuring out the whole paleo thing, I have had a lot of runs and rides that have left me insanely more fatigued than I ever felt before going paleo. So for all you other endurance athletes out there, what do you eat? How do you fuel yourselves before, during, and after workouts, and throughout your entire day? Is it possible to be purely paleo and have just as much energy as you would with gu, cytomax, powerbars, toast, pasta, etc?
  2. Hey everyone! My name is Jamie, today is my day 1 with the whole 30 program! I'm wondering if anyone had workout recommendations during this time? I told myself maybe I'd just do cardio all month and start building back my muscle when I finish. I'd like to drop some pant sizes for sure. Im a moderate gym go'er, 3-4 days a week and enjoy all forms of workouts ESPECIALLY weight training. i welcome ALL thoughts!
  3. I'm starting this as a way to get some insight from athletes regarding what routines and plans work the best for them. I know everyone is different but it's helpful for beginners to have examples to work from. Please share your weekly routines, including any details you think are relevant such as your favorite pre/post workout meals and snacks, special tips you feel might help, etc. I am pretty much a beginner (at everything, the Whole30, running, strength training, etc) but I have ran and done strength training off and on for about two years, however I never really committed. Here is an example of my schedule (feel free to offer constructive criticism): Monday: Run/walk 3 miles Tuesday: Strength training, all muscles Wednesday: Run/walk 3 miles Thursday: Strength training, all muscles, restorative yoga for one hour Friday: Run/walk 3 miles From Friday night to Sunday night I work back-to-back shifts as a waitress, and since it's a fairly physical job that is quite exhausting (Sat & Sun are normally 14-15 hour shifts) I do not workout during the weekends. As far as running, I am listening to my body and running until I feel too tired, then walking until I catch my breath and then I run again. My most recent run took about 38 minutes. Slow, but improvement (for me). Thanks in advance, and please share!
  4. Hello so 2-3 times a week I do split works outs. 1 hour of weights around 6:30 am and 30 mins of cardio around 5pm. I think I need some help with eating because some days I dont have enough energy and some days I'm hungry. This is what my eating looks like. 5am wakeup. 5:15-5:20 am Pre workout meal 2 hard boiled eggs, black coffee with 1/2 teaspoon coconut oil or coconut milk. 7:30am Post workout meal chicken breast with 1/2 cup sweet potato. 9:00 am Breakfast: 4 hardboiled eggs with 1/2 avacado. 12 noon Lunch: chicken or beef with green beans or spinach or spinach salad with tomatoes.4 green olives with garlic. 4pm Mid-day Meal chicken with veggies. 6:30-7pm Dinner: chicken, beef, fish or pork with veggies. 8:30-9pm 4 hard bolied eggs with 1/2 avacado or egg white omlet with spinach. In bed by 9:30-10pm
  5. cpittman

    No Tiger Blood

    I'm on day 21 of my Whole30 and still feel tired. My workouts feel sluggish, and I find myself exhausted by exercises that have never tired me out. I know I'm not getting the recommended 9 hours(except for on the weekends), but I find it harder to get more than 7 because of my internship and swim practices. Seven hours used to be sufficient. My whole30 has stabilized my energy levels in that there isn't huge fluctuations throughout the day, but I don't always feel like the actual energy level boosted. Do you think that my whole30 could be significantly less effective because of my lack of sleep? As an athlete, I'm not hugely interested in my weight number, but I would like to see more defined muscles. It seems to me that even after 3 weeks, my body hasn't toned up at all. How much of this could be due to my sleeping patterns? FYI: Before my whole30 I wasn't eating healthy portions and I was working out way too much. On top of that, I am taking Adderall for my ADHD. I've read that adding a stimulant can further stress your body, so I have reduced my intake, but have not eliminated it completely (out of necessity for my internship).
  6. Background: I run 3-6 miles per day (with 1-2 days off a week), and my normal "easy run" pace is about 9:40/mi. I haven't even attempted any speed workout since beginning the Whole 30, so I don't know how my other paces have been affected. Since starting Whole 30, I am SO SO SLOW. The first 12 days, my "easy run" pace was averaging 10:45/mi and it DIDN'T FEEL EASY at all. I felt short of breath; I couldn't wait to stop running, and often times I had to stop running to catch my breath. My legs felt like anvils as I jogged. On days 13 & 14, my runs started improving a little (faster and slightly easier-seeming), but yesterday (day 15), I was back to feeling awful. I DO eat a pre-run snack, and what it is varies. Sometimes, I'll eat half a Larabar. Other times, some chicken breast. The nutritional content of these pre-run snacks vary greatly based on whatever is on-hand and easy, and I haven't noticed a difference in ease of running in relationship to what I've eaten beforehand. I LOVE RUNNING. It is what keeps me sane. I do enjoy other exercises as well, but I need running in my life because I truly enjoy it. Any ideas for improvement in this area?
  7. Today, my twelfth day, brought a challenge that I haven't really encountered while on this journey. I was HUNGRY several different times between meals and before meals. I have been training vigorously at CrossFit (5-6 days/week) and running lightly (2 days/week), but I don't think that it's burning enough to ignite this appetite: Day 12: Pre-WO: One egg and one cup of coffee. Post-WO/Breakfast: Turkey and sweet potato. Lunch: Southwestern salad. Side of blueberries. Snack: Celery, turkey rolls, and a slice of avocado. Dinner: Steak (palm sized portion), cauliflower mash, broccoli, and mushroom stir fry. Frozen blueberries and almond milk after dinner. I ate a lot today, and I really don't want to affect my results. However, I recognize the need to fuel my workouts and runs. Is this too much to consume in one day?