How do you know you're underfueling?

[ploshbug]

Been toying with this idea for a while now. I lead a rather active lifestyle, exercising about 4-5 days a week, sometimes 2-3 sessions a day including gym, on the bike and running. But lately I've really struggled with fatigue. Like just full on fatigue, only have the energy to go to work and do the necessary chores. I've been told about underfueling, but how do you know that's it?

Appreciate any advise or anyone who's been through something like this.

Do you know how many calories you’re eating or burning per day? Think that would be a good place to start. Also tracking body weight.

i think if nothing has changed in terms of food quantity or activity levels recently then it’s probably not under fueling. If you’ve up your activity or reduced food then it could be.

Following because I had exactly this discussion with my PT last night - yesterday I did two gym sessions, am and pm and really felt weary in the afternoon session. PT was saying to make sure to eat all of my calories on a double day (am currently eating between 1250-1500) and to prioritise carbs and protein at lunch ie pasta salad with tuna veg etc. Bigger lunch than usual to fuel the evening session, basically.

Any suggestions for easy to eat train breakfasts for post-PT welcome! Not sure a peanut butter sandwich quite cuts it. 😂

overnight oats or weetabix for eating on the train @harriethoyle

I would have thought a PB sandwich would be perfect actually @harriethoyle!

I don’t think I underfuel necessarily (maybe some days) but I definitely definitely need to make better food choices. It’s so easy to reach for a biscuit or crisps post workout. I just find it hard because I’m also fatigued after a workout and thinking about making healthy food is the last thing I want to do.

im trying to make a post workout protein smoothie and also snack more on nuts.

@MiddleAgedDread yeah my pt suggested overnight oats but I’m not very good with mushy textures. I only like weetabix with marmite 🤣 what about yoghurt after a workout @ploshbug ? I had one last night whilst my actual tea was cooking and it was just enough to take the edge off the post PT hunger.

@harriethoylepardon???? you like weetabix with marmite? please explain because as much as i adore marmite I cannot fathom this 🤔

@welshcakesandtea treat the weetabix like toast - spread it with butter and marmite. Delicious! (I’ve never met anyone but my siblings who eats it this way though 🤣)

@harriethoyleIm both intrigued and horrified. I must try this 🤣

Try it @welshcakesandtea - what’s the worst that could happen!! I never realised how weird it was until I went to university 🤣