Your protein needs will vary, but the rule of thumb is at least 1 gram per pound of LBM. It sounds like you are doing some pretty heavy training so your needs would be more than that.

Raising your carbohydrates will give you endurance for working out. 20 grams a day is far to low for intensive training.

As others have said, searching through the exercise forms should give you some idea of where you can tweak lowcarbing to enhance your training routine.

Here's a good thread to start with:

http://forum.lowcarber.org/showthre...&threadid=29683

Karen