I just get full easily, and I never thought it would be an issue until I began practicing more. My teammates have told me it’s a major issue, and they can see it when wrestling me because I get tired faster? (I haven’t noticed but maybe it’s true). I’m trying out fruit smoothies for breakfast for a few days and so far I’ve reached ~1,000, but I’m setting my goal to gradually increase to 1,500 to let my body adjust.
by charbahnfire
5 Comments
Add dairy to the smoothie, or oats to the yoghurt. That and nuts and seeds to pretty much every meal.
Chia seeds, granola or flax to the yogurt.
Rice/quinoa with dinner.
Add snack with peanut butter/celery or some almonds.
Simplest option is to increase fats. 5g is not healthy or sustainable and will mess up your hormones pretty bad if it’s a long term trend. Women are recommended like 25-35g of fat. Men like 45-75g. If you are a man that’s like 400 kcal right there you should be consuming. When deciding your macros you need to do: enough protein to gain/maintain muscle first, then enough fat that doctors recommend, then fill the rest with carbs. I cannot stress enough you are seriously deficient in fats if this is an average day.
Start cooking your shrimp and chicken in a tbsp of a good oil each. That’s 240 kcal and like 25g of fat right there. If you want more you can start buying a full fat greek yogurt.
If you are wrestling for 3 hours a day and weightlifting for 1 hour a day how are you not completely exhausted eating so little? That’s probably why your teamates are telling you you have less energy than them. At your exercise level you need to introduce way more carbs to refill glycogen. Should be eating some fast carbs before each wrestling session and before weightlifting and some slow carbs after weightlifting. If you are actually exercising that much you should be pushing 2000 calories when you are eating under 1200. If you are very full try drinking carbs. I drink fruit juice during workouts for energy. Gatorade also works. Stop buying nonfat and non sugar greek yogurt, you need fats and sugars!
Adding peanut butter, chia seeds, protein powder, etc to smoothies and also switching to full fat greek yogurt will help.
You can also snack more on nuts and cheese and snackable carbs like pretzels.
Also, as a note. Carbs are very important for energy, and there’s a reason “carb-loading” is a thing. You may be tired because you aren’t getting enough carbs.
What app is this ?