Fitness, Health and Nutrition Forum - run down from exercise

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Q: run down from exercise

asked by: summer08 on August 8th, 2008

New User

I've always been an active person. I'm in my late forties and I walk 5 miles everyday. When I try to add more exercise to my daily routine of walking, it seems that I can only keep it up for just so long and then I usually come down with something, i.e. a cold, sinus infection, etc. When this happens it totally derails me - even with my daily walking. I'm getting so tired of this cycle. I suspect the obvious is to blame - that my nutrition is fine for fueling just the walking but I don't have enough fuel for more when added and it's at that point that my system begins to break down. I am now beginning to look at my nutrition to see what I have to add when I add more exercise. Can anyone help me with a daily meal plan that will support the exercise that I want to do? I should point out that what I want to add to my daily/weekly exercise is weights/3x per wk. and some abdominal workouts 3 x/week as well.

summer08

Replies(2)

DPGfitness

replied on August 12th, 2008

Supporter

I can tell you your body is breaking down everything you put in but you are not getting the protein needed to keep your muscles active and constantly rebuilding what you breakdown during excerise. PM a copy of everything you eat/drink and at what times with measuremnts so I can help you out. I am a certifed trainer and nutritionist and help people everyday in your situation.

theroadtoharmony

replied on March 8th, 2009

New User

Too much sport without proper nutrition weakens your immune system and that is why you get all these infections...

Before exercising, get a carbohydrate meal because that will fuel your activities and after your work-out have a salad,protein and some carbohydrates too to replace the lost glycogen during the work-out.

For you to have a structured nutrition plan, it is necessary to know what weight and height you are,your BMI,distribution of fat(to decide what to do about carbohydrates),your energy expenditure(how much execse you do and how often) and energy intake.I suspect that your energy intake maybe not enough or maybe your meals are not balanced or the wrong type for the particular time of the day.

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