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My gf is about 5'4", 100lb, BF at about 8-9%, and she has a very high metabolism. She's mostly into running, spinning and various cardio machines, around 4 hours a week.
Sometimes she works with the weights, and that's where the problems come in. She mostly does 5 or 6 exercises 3x12-15. What happens is she gets extremely tired afterwards. The following two days, she'll fall asleep in the couch at 8 o'clock. Often she gets very sore too.
I'm pretty sure she's not getting the proper nutrients for recovery. She doesn't do a PWO meal, and much or her meals don't have much protein, her breakfast is often just a bagel with chocolate spread for example.
What should someone like her eat for good recovery from weight training? She doesn't want to gain weight.
Or could there be some other reason for this extreme tiredness?
She doesn't have a diet. She'll just eat a bagel with chocolate spread at 7:30, a piece of fruit at 10, 12:30 whatever's at the company cantina (today was pasta with bacon, ezekiel bread with egg, salat), 16 some candy, 18:30 whatever she makes (or we get for takeout) for dinner from pizza to sushi, and then some more candy during the evening.
She gets really low blood sugar and gets irritable if she doesn't get something every 3 hours or so, so she eats pretty often, but only her lunch and dinner are big meals, the others are pretty small.
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