I have been preparing for a jiujitsu tournament that will take place on March 29th. I have been mostly Paleo for a while; eat lean protein with every meal, and no grains except for occasionally a bowl of morning muesli (oats, nuts, seeds, dried fruit). I have to lose several kilos in order to make my weight class, so for the past couple weeks I have been monitoring my diet strictly and trying to only get my carbs through vegetables (with every meal) and sometimes fruit (post-workout). I felt great for the first 10 days of eating like this and exercising vigorously (6 conditioning Crossfit type Metcons per week, 3 days of BJJ grappling) until just a couple days ago.
I can literally feel the low amounts of energy and power in my legs as I walk up stairs, and my overall energy is just down. Luckily it is the weekend, so I haven't missed out on any workouts or anything. Anyways, I got online last night and started reading about glycogen in the muscle tissues and how they must be replenished, but how?
Basically my question that I'm asking is how can I replenish my glycogen stores and get that fuel back in my body, yet still try and lose fat for this competition. I'm not anti-carbs, by any means, just looking for some direction...
Eat rice or a potato or something.
IN MY OPINION:
Fight at a weight you can comfortably compete at. I see lots of amateur (and some pro) fighters get this idea that they need to drop to a lower weight class only to have this sort of thing happen to them.
I could tell you horror stories about guys who got married to the idea that they would do so much better if they could just drop to a lower weight class, only to go through hell making the weight and then underperforming and getting beat down.
Your best bet for March 29 is a slow and steady weight loss program followed by a mild dehydration prior to weigh-ins. Don't kill yourself.
Some people handle the weight cut better than others. It was hell on me.
What is this, a BJJ tournament?
Anyway, this is only one man's opinion, but I have decades of experience in combat sports and I feel like I know what a fighter goes through trying to make weight.
edited: (PS - I looked and saw your name on Sherdog as an amateur MMA fighter. For what it's worth, I've been in the corner for UFC fighters several times.)
I'm training for a muay Thai fight on the same weekend. I've found that pre-workout fruit and a post-workout sweet potato don't hamper my weight loss at all. Peri-workout carbs are unlikely to be stored as fat. I vote for adding a bit of white rice, potato, sweet potato, fruit, or dextrose before and/or after intense training sessions.
Also, have you taken any days off? Your problem may be overtraining, not insufficient glycogen. If you might be overtrained, a few good nights of sleep and 2-3 days off from hard training might get you back where you need to be.
Well I cut weight as a wrestler for 16 years, your gonna feel a bit crummy cutting no matter what you eat. Its good your starting 6 weeks ahead to cut. I feel like training lowish carb and a bit weaker is almost necessary. You get to eat after weigh ins?
I would personally get within like 2 kilos of my weight class and just wring the rest out in sweat and water the day before. Thats how I always did it...but, now I would make that 2 kilos my walking around weight so I would not have to cut at all except for wringing out the water.
EDIT: Just read chumps post and your comment that you have to get right on the mat. That kinda sucks :). We use to at least have an hour or so after weigh in to get some fluid and quick carbs in. Thats where I felt training low carb might give you an edge. Guess I would do whatever I could to keep my strength up....probably gonna have to be a calorie counter in that case. Good luck!