Parents Why do I always feel tierd after our gym workout

[Cloe Forner]

My daughter is 16 years old and a level 4 gymnast. On Monday she goes for 2 and a half hours. She has about an hour of pretty intense workout and then for the rest of the class time they either do vault, bars, beam or floor. The only problem is right after workout she gets so tired. She even rolled her ankle because she was to tierd to tumble. Is there any suggestions for this? Thanks!

 

[Geoffrey Taucer]

I mean, being tired at the end of a workout is normal.

Having said that, a snack high in carbs and protein before and after practice can often help.

 

[Deleted member 26368]

I mean, being tired at the end of a workout is normal.

Having said that, a snack high in carbs and protein before and after practice can often help.

Yep, proper nutrition - to fuel your athlete - was my first thought. My DD will have an energy crash during or after practice if she hasn't eaten a well-balanced meal/snack prior. Also, I find that this type of tiredness is more common during a growth spurt.

 

[Cloe Forner]

Is there any high protein snacks you would reccomend?

 

[Deleted member 26368]

Lean meats (ex., turkey sandwich), string/mini cheese, nuts or nut butters, eggs, hummus, Greek yogurt with berries are some snack ideas on the higher protein side. The hard part is finding something your kid will reliably eat, if she's anything like mine LOL.

Also, carbs are necessary to include with the protein for energy too. Homemade smoothies are a great option because you can add protein (yogurt), carbs (fruit), and veggies (like spinach) to make a meal replacement. I personally would avoid protein powder for kids, though.

 

[Cloe Forner]

Lean meats (ex., turkey sandwich), string/mini cheese, nuts or nut butters, eggs, hummus, Greek yogurt with berries are some snack ideas on the higher protein side. The hard part is finding something your kid will reliably eat, if she's anything like mine LOL.

Also, carbs are necessary to include with the protein for energy too. Homemade smoothies are a great option because you can add protein (yogurt), carbs (fruit), and veggies (like spinach) to make a meal replacement. I personally would avoid protein powder for kids, though.

Oh, ok! She does have lots of smoothies and she did have a turkey sandwich right before practice. So I just really have no idea why she is always tired‍ Mabey its lack of sleep, she gets 7 hours usually. Thanks for this comment!

 

[rd7]

Might be worth a blood test for low iron levels?

 

[KineticChris]

Is there any high protein snacks you would reccomend?

Nuts, eggs, white meat. But what you need for high effort training is mainly carbs, sugar and fats make for good energy boost just try to go with healthy fats and unrefined sugars. Most nuts have good fats (just avoid ones roasted with lots of extra oil) and lots of good protein, just find ones they like. After training plenty of good quality protein (chicken, fish, seeds, nuts [yes I do rate nuts highly!]) is needed as your body repairs and builds itself better for the next time .

 

[JessSyd]

She probably needs more sleep too. I know that a lot don’t get it, but experts actually recommend 8-10 hours sleep for teenagers.

 

[Cloe Forner]

Th

She probably needs more sleep too. I know that a lot don’t get it, but experts actually recommend 8-10 hours sleep for teenagers.

Thank you!