I did Search the forums for other posts on the Subject of Diet and found some results but they tend to cover a very broad area on Diets in general. I may not be able to get a quick, specific answer I'm looking for (maybe there's just too many variables) but here goes.
little background: I'm 50, Male, Breaststroker, but took some time off and just swam for light fitness and put on a little weight. Never been a "nutrition aficionado" and started training again about 6 mo's ago and I've been on a diet for about two months -I've lost 20lbs which I'm very happy with - 6' 190lbs.. I feel great overall and the Diet has done almost everything I wanted, however I've noticed that I just don't have as much muscle-power in my arms that I had prior to the diet. I eat a lot of fruits and vegs - 3 meals and a snack a day and a lots of water. The Daily animal-protein is at dinner which is either Chicken, Fish or Lamb.
To put it in the form of a question, if everything else feels good (energy, aerobic, etc) and but my arms (biceps and pecs) feel weak, what could I be lacking? (more animal protein or a food group etc) I've been doing some dryland to see if that offsets it, but "my gut feeling" tells me it's something lacking in my diet after the weight loss.
As i said it may not be an easy answer without providing more info, but wanted to give it a shot
laineybug that's good to know - I came on here to update my progess and saw your comments...
I don't know the finer points of D vs D3 but I do take "D3" daily. In any event I have a history of agressive Arthritis so I'd have to say, I do feel better than I have in a long time on this diet. My current complaint seems more Muscle-related. That's still good to know... my annual visit to my Doc with Bloodwork is in a couple of weeks, so I'll know more details then.
My UPDATE: I have added more protein during Lunch (chicken, egg & beans with my salads) and have also added more Carbs - I think I was being a little stingy in that area, so this past week I've had half a large wheat bagel in the a.m. before workout and half at lunch both with almond butter. between those things I already feel a big improvement with my arms as far as lack of soreness so Im still trying to dial it in.
lalso added more Carbs - I think I was being a little stingy in that area, so this past week I've had half a large wheat bagel in the a.m. before workout and half at lunch both with almond butter. between those things I already feel a big improvement with my arms as far as lack of soreness so Im still trying to dial it in.
I once avoided extra carbs thinking I should consume them by demand. Later I realized I couldn't improve strength or maintain weight unless glycogen is in supply during workouts and replenished after workouts.
That almond butter is delicious, too bad it's $10 a serving.
Do you refuel as soon as possible following a workout? The sooner you refuel, the greater your energy levels will be the following day.
I lost over 20lbs in the first few months of the year and found the same. I quite often felt a little weak working out in the pool. Funnily enough I felt good in the gym. While I was trying to lose weight I tolerated it. My change, aiming for maintenance, was to snack in preparation for exercise and/or take something in afterwards if I wasn't eating a meal soon. I generally feel much better, and agree that protein seems to help. I still have some carbs with every meal, but have become less reliant on them overall...
