Played basketball... now very tired...

falcon · Post by **falcon** » Sat 07 Oct 2006 20:09

I played basketball and I got so tired very quickly. I had 6 TSP of olive oil and 3 glasses of orange juice BEFORE I went. I also had 2 kiwwis. (I also put 3 tsp of sugar in my OJ). What could be the reason I got so tired?

YouTube · Post by **RRM** » Sat 07 Oct 2006 20:49

You hadnt filled up your glycogen depots prior to the match.
Once playing, you will use this 1600 kcal for the rest of the match.
without them, you will get tired very soon.

falcon · Post by **falcon** » Sat 07 Oct 2006 20:56

So I should get at least 1600 calories before playing?

johndela1 · Post by **johndela1** » Sun 08 Oct 2006 00:53

how long did you play for?

Using 1600 calories would take some time.

falcon · Post by **falcon** » Sun 08 Oct 2006 02:03

I only played for 45 min. I felt tired after about 10... I don't understand why, 5 tsp of oil and a few glasses of OJ should have been enough energy for at least an hour... right?

avo · Post by **avo** » Sun 08 Oct 2006 04:19

OJ, even with lots of oil, will still mess up your blood sugar levels if you have that much at once. That is why OJ is supposed to be sipped throughout the day, not chugged all at once.

You had a sugar high, and then a big crash after a few minutes. Next time eat something instead, like a couple bananas with oil, that will hold you over for at least 60 minutes, possibly 90 (if the bananas are big

).

YouTube · Post by **RRM** » Mon 09 Oct 2006 18:38

falcon wrote:I only played for 45 min. I felt tired after about 10... I don't understand why, 5 tsp of oil and a few glasses of OJ should have been enough energy for at least an hour... right?

No, its not the total energy intake that counts, as the fats cannot be used as direct energy for the muscles.
A few glasses of OJ hold too little carbs to last for 45 minutes of high level physical activity. Also, you cannot take in enough energy right before the match (indeed; sugar spike and -low).
What you need, are filled glycogen depots, so that you can take all the required energy from those depots. (liver + muscles = about 1600 kcal = more than enough)

avo wrote:Next time eat something instead, like a couple bananas with oil, that will hold you over for at least 60 minutes, possibly 90 (if the bananas are big ).

That doesnt work either because your body needs to digest them first, while it needs that energy for physical activity.
The only way to solve this, is by filling up your glycogen depots first so that they supply you with all the energy you need as fast as you need it.