Tired after excercise

[stef553]

I excercise ca 3 times a week (Cardio, running walking, small weights).
I eat very healthily and try to have a balanced diet. I do smoke and drink occationally.
Everytime I have excercised I feel energized straight after and I halways make sure to eat within 30 min (mostly dinner as I excercise in the evening). Yet later on in the everning AND the day after I feel exhausted and drained and sleep deprieved (although I sleep 9-10 h per night) and many times my urine is very yellow.
What is wrong with me?

[Shell24]

I think you're probably dehydrated...watch your urine, it should be clear/almost clear. The yellow color means its more concentrated.

[kstreeter513]

I wonder what you are eating after your workout.  It is great that you are sure to eat something within 30 min. after you're done.  It is suggested that a post exercise meal should have a carb to protein ratio of 4:1, (4 grams of carbohydrates to one gram of protein) and low in fat and fiber, to increase the absorption of you food, and delivery to muscles.  Also, the body is only capable of replacing 240-280 calories back to your tired muscles every hour.  My suggestion (I'm not a physician but just a regular exerciser) would be to eat 40-50 grams of carbs with 10-15 grams of protein right after your workout and every hour after, for 4-6 hours and see how you feel.