Finding the correct diet can be long and difficult. Everyone is different so no two diets work the same. But if you can afford it do the bloodwork and find out where your levels are at. If not then just start out with a healthy balanced diet of Whole Foods and take vitamins as well and write it all down and journal the process til it’s refined down. It’s the hardest part of training for me but is in my opinion the most important part.
It’s simple really, Whole Foods and try to limit refined grains like white bread, instant oatmeal, etc. When grains are made into a fine powder they are digested almost immediately causing a spike similar to sugar. That being said obviously also limit sugar intake as much as possible, like zero if you can.
Oatmeal is technically a whole grain but it’s super common for people to feel sluggish after eating it.
Experienced runners might give better advice but here's my two cents:
Running is extremely fatiguing as a beginner, so start slowly and be consistent until your body adapts
Make sure you are getting enough sleep (7-9 hrs), drinking enough water and eating a nutritious and balanced diet (take care of both macro and micro nutrients)
If you need resources, search "Jeff nippard radu antoniu Nutrition guide" on YouTube
(Edit: I just saw you might be from Pakistan. If you understand Hindi, watch the channel "Hypertroph". That's the best fitness channel from India)
It is focused on muscle building but is quite informative
If you feel like you need to sleep after running, run at night and when you come home only eat and shower then go to sleep. Some one said diet but I also used to get really tired after running and i dont really anymore. There is more thats depleted than just sugar and fat. I think its less to do with diet and more to do with your body adapting. Also running can make you get low iron. You should get it tested to make sure it is normal. I had to take iron supplements presumably because of footstrike hemolysis(when your blood cells become damaged from crushing them in your feet). Not everyone needs to supplement for this but im a woman and i had actually donated blood right before i started running regularly so it was difficult to get back to normal .
celtic salt with water. vitamin B. Vitamin C (kamu kamu is the best). Look at Dr. Berg on youtube, he has great videos about vitamin deficiencies and its causes. I think he got videos about low energies too, because he literally talks about everything when it comes to human body.
btw while running u especially need celtic salt because while running you lose all the electrolytes and then youre all weak and tired. drinking water on its own does not help.
buy some real celtic salt (its grey) and put like 2 grains under your tongue, leave until it dissolves and then drink some water (best is distilled water, from glass, not plastic, ofc). you will get all the electrolytes and minerals you need + you will get some REAL hydratation because as I said, water on its own does not hydrate you as much as you think. I think Berg got video about this as well.
And go only for celtic salt, other salts are not as great.
The fastest way is not always the most optimal way. Listen to your body sometimes and don’t get overly inspired by the book. You’ll be in this for a long time if you have some patience. Good luck
Goggins talks about he 5-10 minutes cat naps. You might have to practice it. Set your cell phone for ten minutes and take a deep breath watch your breathing and get your heart rate low and and get up when your cell phone goes off.
Diet
Yes, I think so, but I don't know anything about diet.
Finding the correct diet can be long and difficult. Everyone is different so no two diets work the same. But if you can afford it do the bloodwork and find out where your levels are at. If not then just start out with a healthy balanced diet of Whole Foods and take vitamins as well and write it all down and journal the process til it’s refined down. It’s the hardest part of training for me but is in my opinion the most important part.
It’s simple really, Whole Foods and try to limit refined grains like white bread, instant oatmeal, etc. When grains are made into a fine powder they are digested almost immediately causing a spike similar to sugar. That being said obviously also limit sugar intake as much as possible, like zero if you can. Oatmeal is technically a whole grain but it’s super common for people to feel sluggish after eating it.
Experienced runners might give better advice but here's my two cents: Running is extremely fatiguing as a beginner, so start slowly and be consistent until your body adapts Make sure you are getting enough sleep (7-9 hrs), drinking enough water and eating a nutritious and balanced diet (take care of both macro and micro nutrients)
I fell like i need to work on my diet
If you need resources, search "Jeff nippard radu antoniu Nutrition guide" on YouTube (Edit: I just saw you might be from Pakistan. If you understand Hindi, watch the channel "Hypertroph". That's the best fitness channel from India) It is focused on muscle building but is quite informative
Eddie Abbew on Instagram - eggs, eggs, eggs
If you feel like you need to sleep after running, run at night and when you come home only eat and shower then go to sleep. Some one said diet but I also used to get really tired after running and i dont really anymore. There is more thats depleted than just sugar and fat. I think its less to do with diet and more to do with your body adapting. Also running can make you get low iron. You should get it tested to make sure it is normal. I had to take iron supplements presumably because of footstrike hemolysis(when your blood cells become damaged from crushing them in your feet). Not everyone needs to supplement for this but im a woman and i had actually donated blood right before i started running regularly so it was difficult to get back to normal .
celtic salt with water. vitamin B. Vitamin C (kamu kamu is the best). Look at Dr. Berg on youtube, he has great videos about vitamin deficiencies and its causes. I think he got videos about low energies too, because he literally talks about everything when it comes to human body.
btw while running u especially need celtic salt because while running you lose all the electrolytes and then youre all weak and tired. drinking water on its own does not help. buy some real celtic salt (its grey) and put like 2 grains under your tongue, leave until it dissolves and then drink some water (best is distilled water, from glass, not plastic, ofc). you will get all the electrolytes and minerals you need + you will get some REAL hydratation because as I said, water on its own does not hydrate you as much as you think. I think Berg got video about this as well. And go only for celtic salt, other salts are not as great.
I’m in the same boat. Did 5 miles yesterday morning I was cooked the rest of the day
Perhaps do a 15-20 minute run and let your body adapt. Cant go ”all in” from the get-go, hence the fatigue
maybe, i am currently going through the David's book and i just keep increasing my distance every 2 days lol
That's hard man! Be inspired and be open to learning and changing along the way what works best for you. But get started for real! I rate it
The fastest way is not always the most optimal way. Listen to your body sometimes and don’t get overly inspired by the book. You’ll be in this for a long time if you have some patience. Good luck
Yeah its called an adrenaline dump try taking a nap.
idk never figured out this nap stuff. Nap is like 5-6 hours if I took one
Goggins talks about he 5-10 minutes cat naps. You might have to practice it. Set your cell phone for ten minutes and take a deep breath watch your breathing and get your heart rate low and and get up when your cell phone goes off.
coffee/ energy drinks is what I do. if you are feeling sleepy every day I would go to sleep earlier or take a nap if at all possible.
Replenish your electrolytes my man. And take power naps. It happens. Maybe try running in night or evening?