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Feeling More Exhausted Than Energized After a Workout? Here’s What You Need To Know. Have you ever been in a season – or maybe you’re in it right now – where you’ve been counting macros and working out frequently but instead of feeling energized, you just feel pooped all the time? It’s super frustrating when your hard work doesn’t feel like it’s paying off or that it’s paying you back with exhaustion. One of the questions I ask my clients during our check-ins is, “Do you have energy after your workout?” If the answer's no, it’s an immediate indicator that we need to look at three key things. 1. Are they eating quality food and getting their micronutrients in? 2. What are they eating directly after their workout and when? 3. Are they eating enough calories and a variety of foods to accomplish their goal? So today, I'm going to share with you how nutrient timing, micronutrients, and reverse dieting all play a key factor in your nutritional and fitness progress and how they can help you feel your best every day. (If you’re at the beginning of your fitness/nutrition journey, don’t worry. I’m going to break these down in super simple and easy terms so they can help anyone looking to learn more.) DON'T MISS THE MICRONUTRIENTS First, let's talk about the importance of micronutrients. You've probably heard me talk a lot about macronutrients, and I’m sure you hear that word all the time on the internet and with macro coaches and how important it is to track your carbs, your fats, and your protein. But micronutrients are just as important! Micronutrients are essential vitamins and minerals that your body needs to operate at full capacity. In general, your body needs all of these for energy production, immune function, blood clotting, and even bone health. So it’s already important for you to prioritize these even in seasons of rest, meaning that it becomes even more important when you’re moving your body consistently. Here are five examples of some main micronutrients to include in your diet: Vitamin B Vitamin C Vitamin E Magnesium Zinc These vitamins and minerals are going to play a huge role in maintaining your overall health even if your goal is to tone or slim down. When I teach my clients about nutrition, it's not just about how to lose weight. I don't care as much about the weight you lose if you aren't doing it in a healthy way. If your body's not able to sustain your everyday activities with friends and family, you're missing the whole point, right? Most people don’t realize how good they can feel if they pay attention to the quality of their food and not just the quantity of their calories. Let me give you an example. When I first started tracking my food fourteen years ago, I thought, “Well, if a carb is a carb, then instead of eating an apple, I'd rather have chips or an ice cream cone 'cause it's the same amount of carbs.” I wasn’t necessarily wrong, but I quickly realized that I felt like crap and didn't understand why. I was tired, groggy, and bloated, and even though it was the same amount of carbs, the way my body responded to an apple versus an ice cream cone was very different. So I started getting in tune with how I felt after eating certain foods. I did Whole30 when I realized that my gut health needed a reset, and I also did a few rounds of antibiotics when I had a kidney infection. And I could not believe how much better I felt when I was eating vegetables with every single meal and limiting how much sugar and refined carbs I was eating. I had so much energy. I felt like I was on caffeine pills because I was eating whole unprocessed foods full of micronutrients! TIPS: Take inventory of your tried-and-true meals to see if you’re getting enough micronutrients Add some variety with fruits, vegetables, and healthy meats Aim to create super colorful meals Try to get about 25 grams of fiber into your body each day If you're looking for some delicious recipes to start incorporating more whole foods into your diet, you can always check out my Nourish cookbooks. TIMING IS A GAME-CHANGER The next thing I look at when talking to my clients is nutrient timing. If you're feeling really tired after your workout, that is not normal. It should be one of the first clues that you are not eating enough after you exercise. You actually can manipulate your macros to work for you, and you can stack your carbs right after your workout. This technique is called nutrient timing. With clients who have been with me for a while and know how to manipulate their macros, I will teach them how to eat more carbs right after their workout to utilize their glucose efficiently for more energy. Here’s the breakdown for nutrient training: You want to eat about 25 to 30 grams of carbs before your lifting session to give you energy. Eat around 25 to 50 grams of carbs and around 20 to 30 grams of protein after your workout within a 30-minute window to make sure that you're replenishing your glucose levels. This will help prevent your body from using muscle as fuel, so you'll feel more energized and strong after your workout instead of depleted, AND you’ll be maintaining the muscle mass you’re building. TIP: If you’re anything like me, it can be hard to get food in right after working out. Sometimes the day just gets away from me. But knowing that about myself and my routine helps me plan for the next trip to the gym. It takes a bit of prep, but I promise packing that meal/snack/protein shake is worth it. Do not be the person that waits two hours to eat after they work out. No more missing your window and starving your muscles. If you take the time to eat and replenish, you'll have so much more energy! REVERSE DIETING MAY BE THE KEY My last tip for you is the opposite of what you might be expecting to hear from a fitness coach, but it’s so important. If you’ve done all you can to align your nutrient timing and get those micronutrients in your diet and are STILL feeling rundown, it’s time to reverse-diet. My rule of thumb with clients is this: if they've been dieting for a few months, hit a plateau, and cannot go any lower with their macros, we will slowly start to add carbs and fats back into their diet to help speed up their metabolism and make sure their hormones stay healthy. At the start, some people will ask,

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