tired legs - even though I don't work them out

[Fenthis Glusos]

Everyday it seems like the only part of my body feeling fatigued and lethargic, are my legs. I work out 3-4 times a week (every other day), 45 mins each time, lifting free weights - interspersing some martial arts within that time as well (HIIT-style jump-roping and boxing). I don't work out my legs though, only doing some hindu squats every now and then, and some occasional biking...but still, it is my legs that are tired never my upper body! Why is that?

I eat primarily IF + Paleo, eating a lot of seafood, chicken, veggies, nuts and a few pieces of fruit (bananas, oranges -- both on the lower side of fructose:glucose ratio and imo the tastiest ones). So, bananas are fairly high in carbs, so its not that I am not replenishing my muscle stores afterwards, as I tend to eat my favorite fruit, the banana, after a workout - along with some walnuts. I just smash up two bananas with a spoon into a liquid/paste form, put in a few tablespoons of natural peanut butter into the bowl, some sprinkles of cinnamon and walnut halves, then stir and eat -- this is what I eat immediately (15 mins or so) after working out. Then an hour or so later, I eat my dinner. I also eat 2-4 hours before working out too, so I am getting about 3 meals a day within my 8 hour feeding window.

Can anyone see an issue? thanks

[Mike ODonnell]

take a couple days off all training....see if they feel better.

[Dave Ogilbee]

Originally Posted by Fenthis Glusos

Everyday it seems like the only part of my body feeling fatigued and lethargic, are my legs. I work out 3-4 times a week (every other day), 45 mins each time, lifting free weights - interspersing some martial arts within that time as well (HIIT-style jump-roping and boxing). I don't work out my legs though, only doing some hindu squats every now and then, and some occasional biking...but still, it is my legs that are tired never my upper body! Why is that?

I eat primarily IF + Paleo, eating a lot of seafood, chicken, veggies, nuts and a few pieces of fruit (bananas, oranges -- both on the lower side of fructose:glucose ratio and imo the tastiest ones). So, bananas are fairly high in carbs, so its not that I am not replenishing my muscle stores afterwards, as I tend to eat my favorite fruit, the banana, after a workout - along with some walnuts. I just smash up two bananas with a spoon into a liquid/paste form, put in a few tablespoons of natural peanut butter into the bowl, some sprinkles of cinnamon and walnut halves, then stir and eat -- this is what I eat immediately (15 mins or so) after working out. Then an hour or so later, I eat my dinner. I also eat 2-4 hours before working out too, so I am getting about 3 meals a day within my 8 hour feeding window.

Can anyone see an issue? thanks

Any part in particular in your legs that you're having trouble? Martial arts, HIIT jump-rope, and boxing are all going to be working your legs along with other areas, so a little off time to recover might be what you need.

[Garrett Smith]

You're doing quite a bit of leg "work" with the stuff that Dave mentioned, as well as the Hindu squats and biking.

Actually, if you were to reduce the stuff you're currently doing and switch it for some weighted leg work, you might feel better.

[John Vernon]

How's you're stretching?

My legs are often the most fatigued part of my body and also the quickest to become fatigued during a workout. Mainly because they are always so tight & I do a lot of sitting during the day for my job.

Changing up your stretch routine and also incorporating some foam rolling/MFR therapy will help if this is the problem. Massage is also a good choice if you can afford it.

I've only seen the cover of this months Performance Menu but it looks like there is a great article from Coach Rutherford about the foam roller. Wouldn't be a bad idea to download that as a freebie, if that's still offered. Or just go whole hog and subscribe.

[joe waguespack]

I know I was having recovery issues as well with my legs. I am also squatting three times a week right now. I also IF usually pretty Paleo as well. I started eating one meal about an hour or two before I train on my heavy days and include oatmeal and blueberries as my carb sources,I then add my largest meal of the day post workout and include a regular white potato. My next meal usually contains a sweet potato and my last meal has fruit and veggies. I kind of start with quick carbs post workout and taper down as my feeding window comes back to a close. All meals contain protein and healthy fats of course, although I do go lower on fat content in my immediate post WO meal. I found that on heavy training days if I include more starchy carbs I recover better, then on my lighter days I keep it to veggies and some fruit. I have had no adverse effects as far as BF or performance and it has greatly helped my workouts and recovery in a short time.

You might also want to add in a "recovery" walk a few times a week instead. Just go for a light 30 minute walk, it can work wonders for recovery. I started just walking on the treadmill for 30 minutes once a week and it really gets the blood flowing to the legs and helps flush things out, just don't go to intense. Make it a recovery workout. It's boring as hell, but it serves it's purpose.

[Garrett Smith]

I second Joe's walking recommendation. I refuse to miss my weekend walks. They accomplish three things--recovery/relaxation, real sunlight, and getting outside. I typically go about 2.5 miles at a mild pace.