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ashtynb89

About to start Whole30, Serious training ahead...help!

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So I'm about to give this Whole30 my first go, I'm pretty excited about it. I've done something similar in the past and really enjoyed how I felt afterwards, hoever it wasn't as strict. I only cut out MOST dairy and grains. My trainer told me about Whole30 after I had been complaining of feeling like I was in a rut and needed to switch things up. I bought the book and I'm only a few chapters in but I'm totally sold. I've not only been in a rut, but have felt unhappy towards my body, my relationship wiht food has been poor and overall I have had an unhealthy mindset. I feel like this will help me psycologically and I'm really excited for that.

 

Here is my concern though, being as I was in a rut I got a bit ambitious and signed up for 2 half marathons (1 trail) and a Spartan Super, all within weeks of each other starting at the end of May. I'm a very athletic person, avid weight lifter, occassional runner, I've done many races in the past, including a Spartan Beast last year. So none of this is new to me. That being said, I'm worried about how the Whole30 eating regiman will affect my training.

 

Next week, the 24th, is my start date for Whole30. Next weekend, the 28th begins my running schedule. The Monday after that begins my weight training 3x a week, sprints & hills 1x a week, Saturdays long runs. I need to make sure I'm fueling my body accordingly. I just want to ensure I have energy during these 30 days, and I would like to continue as close to paleo as possible. But I think after this I will incorporate my whey protein shakes and quest bars again, thats what I usually use to fuel pre and post workout.

 

So what are your guys suggestions? Any other super active people out there who have trained heavily during this process before? What are your meals like pre and post workout? Help!

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Most people run a lot slower for the first two weeks they are doing a Whole30 no matter what. And some stay slower for the whole 30 days. What is happening is your body is learning to burn fat as fuel instead of carbs and the transition takes time. I had no problems in the weight room at any point during my Whole30, but as soon as I headed out for a run I felt like I had weights on my ankles. 

 

You have to decide if you willing to suffer a performance hit by training/running while you are developing your fat-burner skills. After you adapt, you should be able to run as easily as before and are likely to have better endurance. 

 

See the meal template for size and timing recommendations: http://whole30.com/downloads/whole30-meal-planning.pdf

 

An ideal pre-workout meal is one or two boiled eggs. A classic post-workout meal is baked chicken breast and baked sweet potato. I often eat a can of tuna as my post-workout meal because I keep tuna in my pantry all the time. 

 

Browse busy topics in the Whole30 for Athletes section and you will find lots of recommendations and discussion.

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You have to decide if you willing to suffer a performance hit by training/running while you are developing your fat-burner skills. After you adapt, you should be able to run as easily as before and are likely to have better endurance. 

 

 

This is the key take away.

 

Undertaking a whole 30 is a shock to the system - a wonderful transformative one, but a shock nonetheless. What you're doing is putting your body through two new simultaneous stresses (aggressive training and a rigid elimination diet). It's a lot of adaptation to ask of your body in a short amount of time. That said, of course I think you can fuel/eat/train while doing a whole 30. But I also think that because of your athletic history and body awareness, it's going to come as a mental (and physical) shock to you when you go one way and your body goes another. So be patient with yourself during your training.

 

You: Okay, body, time to do some hill work. 4 repeats. Recovery on the way down. Go!

Your body: Ok. Sigh.

You: Why aren't you hoofing???

Your body: I'm going through my own issues here! I can't move these lead bars you call legs.

You: Ugh.

 

Also, as Tom suggested, browse + google the forums, there's a lot of questions and troubleshooting already posted there.

 

You didn't mention what your current diet is - are you paleo? Have you cut out all dairy, grains, sugar, processed food? If so, then perhaps the transition will be relatively mild. Best of luck with your training and races!

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Thank you so much for both of your suggestions and advice.

 

Evaq: I'm probably 80% clean, limited dairy and grains. Usually the weekends is where the 20% unclean comes in with a "cheat" meal or treat of some sorts. My only dairy I really get is occasional greek yogurt, little sprinkle of cheese here and there, and sour cream. I do drink whey protein pre and post work out with either unsweetened almond or cashew milk (are those allowed??), and eat quest bars as a snack during the day.  Grains are usually on the weekends with homemade whole grain pancakes or cinnamon rolls, a sandwich thin, or wheat tortilla wrap. I rarely get sugar (except as of late girl scout cookies have been a struggle, so much so I made my husband hide them. :P ) And NO processed foods. Ever. So I'd say I'm really healthy, I'm just terrified of not having enough to sustain my training. Your description of me and my body sounds like it is going to be VERY accurate. I've been talking to a co-worker who has done this before and telling her how scared I am of not having enough to eat but she's reassuring me. Sounds like I will just really have to be on top of meal planning & prep. This will be beginning stages of training, so no longer than maybe 4 mile runs in this Whole30 process, so I should be okay. I'm just a hungry girl, who gets easily HANGRY if I don't have enough food...I don't want to be intolerable to my husband...haha.

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Ashtyn I wish you the best of luck! You sound like you've got some fierce mojo and some fun times ahead of you. I hope I didn't come across as a Debbie Downer. It was honestly more of what my response would be - and exactly the kind of conversations I have with my body when I work out. :) I think it's great that you're doing strength work *as well as* running. You'll have to cut back or compromise at some point (no chasing PRs etc), but having strong legs/core/full range movement was exactly what prevented me from getting injured during my running season.

 

There is so much to be gained from undertaking a whole 30. My earlier post was meant more as a word of wee caution because we sound a bit similar in terms of body awareness and athleticism (I lift, run, climb). Though maybe I'm a bit older (early 40s)? I felt healthy and pretty attuned to my body going into whole 30. I knew exactly how it felt when it was go-time...but none of my sensors were working or tuned in during whole 30. It felt like my body was so busy flushing/coping/dealing with adaptation, I couldn't read it properly. At least not the way I was accustomed to. So from a training perspective, it was weird. And eating for optimum fuel/performance was another trial and error issue (for me).

 

Keep us posted about how your training goes!

 

ps. I've also known fierce hangry spells but never had a single one on whole 30. It was amazing.

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Oh you didn't at all! you sounded very realistic, because I can totally see myself having that internal conversation. It made me laugh. :) There will definitaly be no PR's in the beginning, I realize I'm going to have to just listen to my body and try not to get discouraged. I'm hoping my body will be mostly used to this process. I've been googling recipes and making myself a "meal ideas" cheat sheet for pre/post workouts, breakfast, and lunches. I think my problem area is going to make sure I get enough veggies and don't fill my plate with mostly protein and potatoes! I've been MOSTLY off grains for about 2 weeks now, with the exception of my weekend "splurges", sugar isn't issue. I'm just really going to miss my protein shakes and bars. But the more I google & write, the more comfortable I am getting. So I guess time will tell! Your lack of hangry spells during your experience is comforting, hopefully that means I won't go Hulkette on my hubby than! A person he knows alllll too well. :lol:

 

Do you still eat mostly paleo since your whole 30 experience? How do you feel and eat now based on your usual training/sports endeavors? I will keep you posted for sure. I'm probably going to be seeking comfort on these boards!

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I *just* finished my whole 30 about 10 glorious days ago and I'm currently in my re-intro phase. I'm trying my best *not* to eat like a drunken toddler and have some semblance of order to my phasing in/testing of eliminated foods. :) It's slow going because I've had some mixed results (ie. dairy) and I want to be sure that if I let something back "in", it's genuinely good for me. I honestly don't want to lose the feeling of how good my body felt while on my whole 30. Sure there were some fatigue symptoms in the early stages but overall, my body was *so* happy. So right now, I'm still about 80-90% whole 30 compliant...with some limited testing.

 

Workout wise, my legs are just starting to feel normal when I run. So it's been pretty close to 5 weeks for running to even feel manageable. My legs just felt heavy. Not fatigued or stiff. Just. Really. Heavy. So I had a lot of tough runs during my whole 30. It really tested my mental commitment. As for strength stuff, I had to learn the hard way that I wasn't eating (pre or post) enough to feel solid. So while I managed to still do my resistance training and not have to cut back on any loads, I just never felt "strong".

 

Looking back, as well as moving forward, I'm still learning about what my body needs pre/post workout for fuel. During my whole 30, I tried to skip a pre workout meal and use M1 as my post workout meal as well as M1. So essentially I'd be "fasting" for 14-15 hours > wake > go to gym + work out > go home + eat. It made for a lot of tough mornings. And then some days I'd do an evening workout. I dunno why I didn't think of tweaking it earlier. Maybe because I'm a type-A jughead who thought that forcing my body to burn fat vs glycogen in a fasting state would get me better gains/adaptations. Yeah, that may have been the guiding principle but it didn't translate so well in the real world.

 

So, even though I've completed my whole 30, I feel like I'm still barely above the ground floor in terms of learning or understanding what my body needs. But it's a really good ground floor - a foundation that I'm building my learning on.

 

ps. In regards to your first post, you asked about almond and cashew milk. They're both allowed but only if they have a compliant and squeaky clean ingredient list. No added sugars, carageenan, emulsifiers, soy etc. So pretty much all of the brands found at stores are a no-go. You'd have to make your own.

 

pps. The elimination of workout shakes and bars is going to be tough! Just know that going in and give yourself a high five for staying strong. Plan and prep a post workout snack in its place. Don't be like me. :)

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I do drink whey protein pre and post work out with either unsweetened almond or cashew milk (are those allowed??)

 

Almond milk and cashew milk that does not include any off-plan ingredients like sugar or carrageenan are okay during a Whole30. They are a weak choice and you should avoid them post-workout because the fat will slow digestion of any protein you eat. 

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