This article will be much more detailed with time to come. However, I am currently finishing my dissertation looking at the Acute Effects of Exercise Order in Aerobic and Resistance on Fat Oxidation in a Fasted or Fed State. Just wanted to summarize some information for the time being before I go into detail about the reasoning behind the bullet points written.
Summary of Article
- Need to problem shoot. Do a 7 day diet diary and physical activity diary to see a typical week. Make it a typical week; abnormal changes in activity or energy intake will just skew the results that need to be made.
- Basic: Macro/micronutrient intake, energy expenditure, sleep
- Advanced: RMR and VO2max assessment for metabolic issue; IGG food sensitivity screen for food sensitivities
- Adjustment possibilities:
- Increase carbs. You may be in a consistently carb/fat depleted state. Especially if you are young and/or extremely active.
- Increase your fat. Your RMR may be burning carbs b/c of low fat availability
- Increase protein. Increases protein synthesis rates. Low protein intake = inability for muscle to repair after breaking down.
- Eat less.
- Especially sugar. It can decrease your insulin sensitivity, requiring more of it to be released to control your blood sugar, which eventually leads to Type II Diabetes, which causes a whole range of metabolic issues!
- Sleep more.
- Work harder. Or work smarter. Basically, an adjustment in training load.
- Fix your GI tract. May not be absorbing nutrients, leading to fatigue/burnout/irritability. Eat more natural, less processed foods. Consume more prebiotic and probiotic foods. May need to eliminate common trigger foods (gluten, dairy, eggs etc.).