Supplementation
Question...After my surgery I used gummy viatamins because I couldn't stand the taste of the chewables. My nutritionist said that was fine as long as I chewed them well. I am about 10 months post op now and am able to take pills with no problems. Here is my question. I am really crashing the past couple days. I am up at 4:30 to have my Bible study time and then am doing P90X at 5. By 7 or 8 at night I am feeling terrible. I mean I feel like I have a fever and I just have to lay down. I have also been doing my run and stair work in the evening when I get home from work. I'm assessing my diet, hydration, and viatamin intake and I've seen some negative things on the gummy multi-viatamins and D3. Should I be taking them in a different form? I know the malnutrition can cause you to feel bad and I want to make sure that is not it. I'm not really sure what my calorie intake is because I don't track to be honest. But I have been increasing it by taking more protein shakes to try to give me the calorie and protein intake I need to go with my pretty tough training regimen. Any thoughts you guys have would be helpful! Thanks.
-Brandon
-Brandon
Chewables are fine bro... With your weight lifting routine and training with that vest... How's your carb intake? I didn't see anything bout B12... You doing that? You should try to incorporate Creatine into your supplements as well. It sounds like your issues might be a recovery issue, but that's just speculation....
Your Friend In Health & Sport,
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/
You did say so i am going to assume n when you take what and advice accordingly.
I also went through stages of fatigue and feeling exhausted as my post op exercise regime increased and I learned in stages things that helped:
1. I take my calcium at night and my multi with iron in the morning. There is evidence that taking them at the same time inhibits each or either from being absorbed efficiently.
2. My iron was increased from 1 multi 18 mg doasge to 1 prenatal 28mg doosage to 2 prenatal a day. So that is 56 mg of iron each morning. I use the Walmart provided generic prenatal (there is nothing hormonal or estrongen in the stuff; just vitamins for two in one pill) and th pills are not horse tablets.
3. Potassium supplement I also take in the morning. It is a primary ingrediant in gatorade without the sugar and go for combating dizziness and that weak-kneed wobbly feeling.
4. B-12, with what you are dong, youdefinitley need more than you are getting in your multis and such. I use the Walmart generic 2500 mg sublingal and on heavy workout days, an afternoon or evening dosage in addition to my morning dose.
5. Biotin, besides helping with the replenishment of hair, it is also an energy booster.
1 per morning.
6. Latest addition, per Runners World recommendation, magnesium. 1 at night before bed. Aids in leg pain, throbbing, cramps, and restless legs; especially to help comfort so you can sleep better.
7. Also per Runners World, 1 garlic tablet a day for endurance and stamina. Be warned, as Americans -the more is better concept doesnot apply here. 2 tablets give me the exploding stool syndrome. 1 makes a difference.
I also went through stages of fatigue and feeling exhausted as my post op exercise regime increased and I learned in stages things that helped:
1. I take my calcium at night and my multi with iron in the morning. There is evidence that taking them at the same time inhibits each or either from being absorbed efficiently.
2. My iron was increased from 1 multi 18 mg doasge to 1 prenatal 28mg doosage to 2 prenatal a day. So that is 56 mg of iron each morning. I use the Walmart provided generic prenatal (there is nothing hormonal or estrongen in the stuff; just vitamins for two in one pill) and th pills are not horse tablets.
3. Potassium supplement I also take in the morning. It is a primary ingrediant in gatorade without the sugar and go for combating dizziness and that weak-kneed wobbly feeling.
4. B-12, with what you are dong, youdefinitley need more than you are getting in your multis and such. I use the Walmart generic 2500 mg sublingal and on heavy workout days, an afternoon or evening dosage in addition to my morning dose.
5. Biotin, besides helping with the replenishment of hair, it is also an energy booster.
1 per morning.
6. Latest addition, per Runners World recommendation, magnesium. 1 at night before bed. Aids in leg pain, throbbing, cramps, and restless legs; especially to help comfort so you can sleep better.
7. Also per Runners World, 1 garlic tablet a day for endurance and stamina. Be warned, as Americans -the more is better concept doesnot apply here. 2 tablets give me the exploding stool syndrome. 1 makes a difference.
Thanks everybody. Joe I picked up some Potassium and Magnesium at the store yesterday. Here is my planned schedule.
4:30: NO Explode
5am-6am: P90X
6:30: Protein shake with 5g Creatine and 10g glutamine (I think...2 scoops)
8:30: Breakfast then Multi-vitamin, Vit. C with B12 complexes, Vit. D3, Iron, Potassium
10:30: Snack
12:30:Lunch
3:30:Snack
6:30: Run and stair work
7:30: Dinner, Magnesium, Calcium
Hopefully my supplementation will keep my energy level up. I'm going to have to keep track of my protein and carb intake and adjust as necessary. Thanks for all the tips.
4:30: NO Explode
5am-6am: P90X
6:30: Protein shake with 5g Creatine and 10g glutamine (I think...2 scoops)
8:30: Breakfast then Multi-vitamin, Vit. C with B12 complexes, Vit. D3, Iron, Potassium
10:30: Snack
12:30:Lunch
3:30:Snack
6:30: Run and stair work
7:30: Dinner, Magnesium, Calcium
Hopefully my supplementation will keep my energy level up. I'm going to have to keep track of my protein and carb intake and adjust as necessary. Thanks for all the tips.
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