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Body fat 25.something 😎
I'm sincerely struggling with the feeling of hunger all day long. I try to drink a bunch of water because maybe it's dehydration, but that doesn't seem to help. I need to go get my bloodwork done so I can figure out of everything is good there.
I'm also reading a book written by a female athlete who got her PhD in nutrition, and it talks about how female athletes need to fuel differently than men - one thing being not working out in a fasted state. I've been eating bananas before swimming and biking but not running (I was afraid of reflux, but if I don't get it while swimming, running is probably OK). And I know for sure I need to increase my protein, I do not eat enough at all.
I was thinking of scheduling an appt with a nutritionist, too, to see if I can get more concrete meal suggestions for more protein (vs. eat more chicken!)
As far as running, I did pass 50 miles last month, and I'm already in the 20s for September. 🙃 Foot is still bothering me sometimes, but no longer while running.
I hope you all have a fantastic week 😊
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62,1 kg
Bugüne kadar kayıp: 0 kg.
Geriye kalan: 7,7 kg.
Diyet Takibi: Oldukça İyi.
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Haftada 0,4 kg kaybediyor
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1 - 20 / 35
 Yorumlar
Wait, so do female bodies need to eat before working out? (I ask as I’m about to head to the gym on an empty stomach.)
05 Eyl 22 üye tarafından: Fitty Fishy
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Studies show eating a small snack before working out will boost your workout performance. You need to fuel your body. Grab a couple ounces of protein (i.e. lean chicken) and a small bit of healthy carbs like a piece of fruit or a few whole grain (not multi-grain but WHOLE grain) crackers or a piece of whole grain bread, etc. about 30 mins. before. If you're strength training, eat a little more protein. If you're doing high cardio, eat a little more complex carbs.
05 Eyl 22 üye tarafından: Elenimoo
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Smart move to get some bloodwork done. Same with seeing a dietician. Fiber & water helps me stay full till the next meal, so I eat a lot of fresh fruit (not smoothies) and low-cal veggies (Brussel sprouts & edamame, and they both have lots of protein). Excellent running stats -- especially in summer heat!
05 Eyl 22 üye tarafından: JustBananas
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I don’t know what you do eat, or how many calories you eat per day, but in addition to all the other great advice in the previous comments; I would like to add onto JB’s comment about fiber keeping you full. You can easily add “not chicken” protein in the form of beans and legumes plus whole grains such as farro, barley, oats and quinoa. I am not an athlete or athletic trainer but I do know these types of foods provide fiber, protein and slow carbs.
05 Eyl 22 üye tarafından: karen40.poole
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There is a lot written about the nutritional needs of women versus men. Fasting is or should be done differently for each gender and you are right, women athletes are very different. Many here on FS follow the see one do one teach one method of self education which doesn’t work for everyone. I’m very glad you have discovered this piece of the equation.
05 Eyl 22 üye tarafından: Kenna Morton
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About 15 years ago I was diagnosed with Graves disease, my thyroid was inactive. One of the symptoms was always being hungry. Also, not gaining weight no matter how much I ate and if I did diet, I'd lose quickly. I also have difficulty getting enough protein. Like Karen said - eating beans help. Some veggies have good amounts of protein, like mushrooms, brussels sprouts and asparagus. Not as much as meat but it adds up.
05 Eyl 22 üye tarafından: Fritzy 22
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Athlete nutrition is a totally different beast. At 25% BF, you are hitting a threshold where your body is going to start talking back HARD given your level of training. I am totally a member of team fiber, but upping your protein will be critical. Let us know how the bloodwork/RD appt. goes. Keep grinding.
05 Eyl 22 üye tarafından: are1981
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05 Eyl 22 üye tarafından: are1981
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Thanks everyone for the advice! I will say that I am for sure getting enough fiber, it's one of the easier things for me through my cereal, all my fruits and all the veggies I make with dinner 😋
05 Eyl 22 üye tarafından: Asarver
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@Kenna, I don't mean like a planned fasting, just working out in the morning after not eating for almost 12 hours 😅
05 Eyl 22 üye tarafından: Asarver
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@are, thanks! I gotta work on that protein for sure. I think my salt is within a normal range, but I will admit to craving it sometimes. I do take nuun hydration tablets after running which has sodium to help retain water. (I will also admit to binging on pickles the other day, too).
05 Eyl 22 üye tarafından: Asarver
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@JustBananas, thanks! It's funny, I went to make some edamame with lunch and I had ran out! One of my favorite veggies.
05 Eyl 22 üye tarafından: Asarver
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Hey! I would highly suggest upping your protein. That will help you with your appointed and balance out your food cravings throughout the day. There are so many foods that are high in protein that you can add to to your eels, other than just chicken 😊 Most people tend to only foics in calories when it is important to also look at protein, fat and carb intake. YOU GOT THIS!!!!
05 Eyl 22 üye tarafından: Crystals_Journey
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Getting a nutritionist was a game changer for me! She helped me understand the best diet for me and I was able to lose almost 50 lbs.( it doesn't reflect on my bio cuz I was on another site before this one) Even though I lost the weight I still go to her as we are tweaking how I eat, what I eat, etc in accordance to how much I workout. Best of luck!!👍
05 Eyl 22 üye tarafından: Diana 1234
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well i burn 2600 calories just sitting on my ass,,, imagine if i exercised,,,?
05 Eyl 22 üye tarafından: lightbeing pontifex
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i burn 2000+ calories a day doing nothing,,,!
05 Eyl 22 üye tarafından: lightbeing pontifex
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i burn 2000++ calories a day doing nothing,,,!
05 Eyl 22 üye tarafından: lightbeing pontifex
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05 Eyl 22 üye tarafından: HCB
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I have found if I eat under 65 grams of protein I just am starving all day. Try cheese
05 Eyl 22 üye tarafından: Jennifer Vander Meer
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add refeed days. Biggest improvement for my fast loss came from refeed days and walking 10-20k steps per day.
05 Eyl 22 üye tarafından: Guperan
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