Question tiredness

[gerry]

Hi I play sports, I have only eaten a vegan diet for 6 months. I've always been able to play singles for 5+ hours while much younger players tired after 2-3. The past 2 months I've felt tired after 1 hour so very unusual for me. Had a blood test, the only deficiency was Vit D same as most people in the winter months. I make sure I eat plenty of the correct calories + B12 etc. Anyone had a similar experience ?

 

[Second Summer]

Perhaps the best kind of person to talk to would be someone else who is both vegan and into sports. Maybe you can find someone's blog and get some ideas there? Or ask them directly? Fiona Oakes etc.

Afraid I don't do sports, so can only offer common-sense advice ...

Are you getting enough sleep?

Are you eating anything during your 5h+ sessions?

Several smaller meals and healthy snacks are better for keeping your blood sugar up than the standard 3 meals.

'Slow carbs' as in brown rice and wholewheat pasta release energy slower over a longer time than white rice and regular pasta, so again is better for keeping your blood sugar stable.

 

[shyvas]

You also don't mention your age and what kind of sport you practise. Does 'singles' mean tennis ?
When practising strenuous sport, you must take in plenty of fluids and also carb snacks during regularly. The
weather (temperature) and altitude is also an important factor.

 

[gerry]

Perhaps the best kind of person to talk to would be someone else who is both vegan and into sports. Maybe you can find someone's blog and get some ideas there? Or ask them directly? Fiona Oakes etc.

Afraid I don't do sports, so can only offer common-sense advice ...

Are you getting enough sleep?

Are you eating anything during your 5h+ sessions?

Several smaller meals and healthy snacks are better for keeping your blood sugar up than the standard 3 meals.

'Slow carbs' as in brown rice and wholewheat pasta release energy slower over a longer time than white rice and regular pasta, so again is better for keeping your blood sugar stable.

Indian summer & Shyvas, Thanks for replying to my question

I am a very experienced sportsman and do all the right things, the only changes in the past 6 months have been changing to a vegan diet so obviously I'm looking at that. I've never had a problem until now I'm hoping it's something that I can discover and solve.

Age/sport doesn't matter, as I said above I am VERY experienced and of course take in fluids and slow release snacks. My problem is not to do with basic exercise requirements as I worked them out over many years and tourneys, this has only happened since I started a vegan diet. Maybe others have experienced similar

 

[shyvas]

I am a very experienced sportsman and do all the right things, the only changes in the past 6 months have been changing to a vegan diet so obviously I'm looking at that. I've never had a problem until now I'm hoping it's something that I can discover and solve.

Age/sport doesn't matter, as I said above I am VERY experienced and of course take in fluids and slow release snacks. My problem is not to do with basic exercise requirements as I worked them out over many years and tourneys, this has only happened since I started a vegan diet. Maybe others have experienced similar

You need to get the necessary amount of calories and protein intake when doing any kind of intensive sport. Perhaps this is the issue as it often is more difficult to get the calorie/protein intake right.

I was amazed to see the huge breakfast that swimmers eat before tacking the English Channel swim !

Age and the type of sport does matter. If you encounter any unusual symptoms or changes such as what you describe, I certainly would suggest checking with your GP. It may be due to some kind of underlying health (not serious) issue.

Even triathlons have a mini one for the more senior competitors, so age does matter.

 

[Second Summer]

I am a very experienced sportsman and do all the right things, the only changes in the past 6 months have been changing to a vegan diet so obviously I'm looking at that.

While you may be an experienced sportsman, it sounds like you're still relatively new to veganism. A vegan diet does require a bit more planning and attention, at least for someone who is doing sports. Have you tried tracking calorie and nutrition intake? (There are online ones / apps that may help with that.) How many meals per day? What does a normal day look like in terms of food/meals? What kind of supplements do you take?

 

[Poppy]

While I'm not a sportsperson, I can chase and haul toddlers around with the best of them, run down loose dogs and cats, and climb the three floors of my house all day long. I've been vegan for nearly 14 years. My advice is to eat a wide variety of healthy food: vegetables, whole grains, nuts & legumes, healthy fats and fruit. There's nothing at all special about animal products - most of the worlds strongest and largest animals are herbivores after all.

 

[Blues]

Well, I thought low iron but you have had blood tested. Gerry if you haven't already, you could try vegan protein powdered drinks.

 

[Jamie in Chile]

My only guess is iodine, it's very low on a vegan diet and often not considered as much as it should be. One of the symptoms can be fatigue and weakness. Look up the symptoms and keep an eye out.

Was that in your blood tests? What are your sources of iodine?

If that doesn't explain it, and nor do any of the above comments provide a solution...then this looks quite difficult.

Then might be worth paying for a vegan nutritionist, if you can afford it.

But also it could be something unrelated to nutrition also.

Good luck!

 

[silva]

Saying you eat a vegan diet only says you exclude animal products.
Are you eating whole plant foods? No sugar, no processed? A variety of whole grains, beans, veggies, greens, fruits, seeds and nuts?

No Meat Athlete - Plant-Based Diet for Fitness | Vegan Recipes & Nutrition | Vegan Fitness & Running
athletes | Health Topics | NutritionFacts.org

You don't say how deficient you are in D, but that certainly effects stamina

 

[KLS52]

Can you give us an idea of what you eat on any given day? I agree that sugar and processed foods can raise your blood sugar and cause fatigue. I can’t eat nearly as many carbs as I used to when I was younger (I’m 67). And staying hydrated throughout the day is important too.

 

[PTree15]

Saying you eat a vegan diet only says you exclude animal products.
Are you eating whole plant foods? No sugar, no processed? A variety of whole grains, beans, veggies, greens, fruits, seeds and nuts?

No Meat Athlete - Plant-Based Diet for Fitness | Vegan Recipes & Nutrition | Vegan Fitness & Running
athletes | Health Topics | NutritionFacts.org

You don't say how deficient you are in D, but that certainly effects stamina

Agree. A lot of non-vegan foods are fortified with vitamin D (milk, yogurt, cereals, for example), and if you've cut out your main food sources of vitamin D, your levels might be low enough to cause fatigue, one of the symptoms of low vitamin D.

 

[silva]

Agree. A lot of non-vegan foods are fortified with vitamin D (milk, yogurt, cereals, for example), and if you've cut out your main food sources of vitamin D, your levels might be low enough to cause fatigue, one of the symptoms of low vitamin D.

...and the common vegan form of D is D2. I was supplementing daily with D2, in addition to being at the end of a sunny summer, when I tested at 11. How people formulate (or whatever is the correct term) varies a lot.