fitness

Overtraining Remedies - Overtraining

Overtraining or overtraining is an uncomfortable condition that affects athletes, especially competitive athletes.

Overtraining consists of a global malaise that causes various symptoms of a physical and psychological nature; the main feature is the reduction of athletic performance.

The causes of overtraining can be multiple and sometimes co-present.

The increase in athletic performance is achieved through the training stimulus; nevertheless the body and the mind progress and adapt optimally only thanks to rest and nutrition.

It is true that the capacity of the organism (strength, resistance, coordination, etc.) increases thanks to the training load, but it is also true that without rest and feeding this stimulus can be vain or counterproductive (harmful), up to the onset of overtraining.

Overtraining is almost always reversible; on the other hand it often jeopardizes the achievement of the competitive goal and sometimes it is predisposed to pathologies or injuries (muscle, tendon and joint).

What to do

NB : "proper" overtraining is a rather rare condition and most athletes use this definition above all as an "alibi" or excuse. Sometimes it occurs in mild or incomplete form.

  • The best intervention to avoid the effects of overtraining is prevention (see Prevention).
  • Secondly, it is essential to recognize the symptoms:
    • Resting tachycardia.
    • Excessive and unjustified fatigue.
    • Difficulty in increasing pulse rate during high efforts.
    • Difficulty getting the heart rate down during recovery.
    • Psychological and behavioral alterations: apathy, insomnia, irritability, depression.
    • In amenorrhea women.
    • Unjustified reduction in appetite, with increased desire for sweet foods and loss of body weight.
    • Lowering of immune defenses and susceptibility to infections (influenza viruses, bacterial sore throats etc.).
    • Hormonal alterations: excess of cortisol, ACTH and prolactin.
    • Chronic pain in the muscles, tendons, joints and increased incidence of injury.
  • Recognizing these symptoms (not necessarily all) it is essential to put oneself at rest for 7-15 days and, at the same time, to reason about the potentially responsible causes. These could be:
    • Excessive training stimulus: in an absolute sense or in relation to the possibility of resting / feeding. Recognizable when the intensity or volume is such as not to allow the planned training to be completed, even a few weeks after the start. It is necessary to re-organize the program (reduce training frequency, volume or intensity).
    • Training standardization: negative on two fronts:
      • Monotony: it is often enough to create variations or alternate with different exercises, breaking up the routine, to keep the motivation different.
      • Inadequacy on the single athlete: it happens when the person has a lower level than the one used to build the program. By carrying out aptitude tests to evaluate the preparation it is possible to adjust the table.
    • Lack of sleep (can also be a symptom). It is sufficient for the athlete to sleep properly to guarantee metabolic, tissue and brain recovery. Sometimes it is enough to go to sleep earlier. In other cases the difficulty consists in falling asleep; in this case it is useful to distance the workouts from the night time, reduce the intake of stimulating products or take anxiolytic drugs. Sleeping little can be met with:
      • Alteration of the hormonal axis. If it depends on endocrine disorders it is essential to treat the disorder.
      • Insufficient energy recharge of the brain (and consequent psychological effects on motivation).
    • Excessive stress (can also be a consequence): the intervention must be done on the triggering causes. Some athletes choose to deal with mild drug therapy with anxiolytics, but these can impair athletic performance.
    • Too many competitions or too close: the annual program must select the most important races and match the performance top with a single competition.
    • Diseases or injuries (they can also be a consequence): it is essential to dedicate the time necessary to treatment, to avoid relapses or complications.
    • Nutritional deficiency: caused by a disorganized or insufficient food style. Nutrition is a fundamental aspect. The help of a sports nutrition specialist can be crucial.
    • Excess of supplements and consequent hepatic / renal overload: it is quite rare but it can happen. The most subject category is that of bodybuilders. Even in this case the help of a dietitian specialized in sports nutrition can be decisive.
    • Interruption of doping cycles: almost all the "chemical" aids facilitate recovery and allow for closer training. This allows you to follow a high rhythm and significantly increase the number of stimuli. At the interruption of the "therapy" it is almost never possible to maintain the same rhythm without risking (in the medium and long term) overtraining. It is necessary to consult a well-trained endocrinologist or sports doctor to reduce the complications of the case.
    • Psychological or emotional complications: relationship, family, social and work problems negatively affect concentration skills and training motivation. They can also be a consequence of the performance decline imposed by overtraining. The solution consists in the psychological metabolization or in the concrete solution of the problems in question.

What NOT to do

In summary:

  • Expose yourself to risk with an inappropriate and non-preventive lifestyle.
  • Completely ignore the first signs of overtraining. In these cases it may be sufficient to reduce or suspend the activity for a very short time; persisting would increase the risk of complications.
  • Continue to train when overtraining is severe.
  • Maintain excessive rhythms indefinitely.
  • Try to follow tables that are unsuitable for your level.
  • Perform monotonous workouts.
  • Sleeping inadequately.
  • Lead a very stressful life.
  • Setting too many goals or too high (too many races too close or too demanding).
  • Neglecting illnesses and injuries.
  • Eating inadequately or insufficiently.
  • Take too many supplements.
  • Make use of doping substances, especially in the absence of a medical guide.
  • Protracting uncomfortable psychological conditions.
  • Abuse alcohol or drugs.
  • To smoke.

What to eat

The ideal diet to avoid overtraining is the one capable of meeting all the metabolic needs of the body, without overloading the liver and kidneys:

  • The diet is normocaloric: it means that the energy must be able to keep the physiological weight constant (taking into account the muscular masses).
  • Energy distribution: energy nutrients consist of glucides, proteins and lipids. The correct distribution for a sportsman is the traditional Mediterranean one, with a greater portion of protein. In reality it is not said that they are necessary, but by increasing them slightly you are guaranteed to avoid their deficiency:
    • 30% lipids: preferably unsaturated, with an intake of omega 3 equal to 0.5% of the total, and omega 6 equal to 2.0%. Cold pressed vegetable oils or fatty fish are preferred.
    • Proteins: no more than 20% of total calories (this is a quantity normally considered excessive, almost double that for an average sedentary). It is important that they are mainly of high biological value (eggs, meat, fish, milk and derivatives). They should be made from well digestible foods and with moderate portions (to ensure optimal absorption).
    • Carbohydrates: for all remaining energy. With a high glycemic index immediately before or immediately after the activity, and with a low glycemic index far from performance. For the sportsman, simple unrefined ones (from fruits, vegetables and milk) can reach almost 20% of total calories (the rest from cereals, legumes and tubers); in this case all foods with added sugars must be avoided to avoid excess soluble carbs.
  • Fibers: in the sport they are important, but don't overdo it. They positively modulate absorption, but in excessive quantities they compromise digestibility and intestinal absorption.
  • Vitamins: they all have a fundamental importance. To be sure of taking them all in appropriate quantities, it is essential to prefer fresh, partly raw food and follow a varied diet. The choice to integrate with a multi vitamin is sensible but you should not overdo it.
  • Minerals: the same recommendations cited for vitamins apply. The salts tend to dilute in the fluid, abandoning the food that risks becoming too impoverished. It is advisable to replace cooking methods in water with steam, pressure, vacuum or vasocotting systems.
  • Water: it is essential. Each meal must contain foods rich in water; these are mostly fresh and possibly raw.
  • Foods that support the immune system: these are rich in probiotics, vitamin D, vitamin C, omega 3, polyphenolic antioxidants, zinc and selenium.

What NOT to Eat

  • Ethyl alcohol.
  • Slimming calorie diet. It is not recommended but when a slimming is required it becomes necessary. In this case it is advisable not to remove more than 10% of normal calories.
  • Too many / little fats or proteins or carbohydrates: each of them is necessary or essential. By exceeding with a nutrient the quantity of others is inexorably reduced. The role of carbohydrates in aerobic sports is of greater importance than very short anaerobic sports.
  • Foods too rich in fiber: compromise digestion and absorption.
  • Foods too poor in fiber: they have a high glycemic index and can aggravate constipation (present especially in female athletes who practice endurance sports).
  • Dehydrated foods: do not participate in ensuring the supply of water to the body.
  • Preserved foods, especially packaged: they are poor in vitamins, phenolic antioxidants and mineral salts. They also contain potentially harmful molecules and are high in calories.

Natural Cures and Remedies

  • Supplements: may be useful in the treatment and prevention of overtraining, but not miraculous. In most cases, the most useful ones are:
    • Hydrosaline and multivitamins: to be taken regularly but not continuously. They are very useful for those who follow a vegan diet.
    • Maltodextrin or vitargo and branched amino acids: useful in aerobic sports, especially at high intensity.
    • Creatine, carnitine, essential amino acids and high biological value proteins: very useful for those who follow a vegan diet.
    • Omega 3: necessary for those who follow a diet lacking these very important essential fats (without fish, without oilseeds or with a few cold-pressed seasoning oils).
    • Supplements to support the immune system. The useful molecules are above all: probiotics, vitamin D, vitamin C, omega 3, polyphenolic antioxidants, zinc and selenium.
  • To decrease stress levels and facilitate relaxation:
    • Phytotherapy: based on the intake of plants such as: valerian, hawthorn, lemon balm and above all passion flower.
    • Oligotherapy: based on the administration of minerals, in particular manganese-cobalt. This should be taken once a day for 3 weeks; after it is reduced to 2-3 per week. Can be supplemented with magnesium.
    • Gemmotherapy: based on the administration of gems, in particular: Ficus carica (fig) and Tilia tormentosa (lime).
    • Aromatherapy: based on the inhalation (or cutaneous absorption) of neurosedative volatile essential oils, in particular: lavender, lemon balm, chamomile and bitter orange.

Pharmacological care

  • There are no pharmacological treatments to treat overtraining. However, some products can help reduce the symptoms or complications of overtraining:
    • Benzodiazepines: anxiolytic, sedative-hypnotic, anticonvulsants, muscle relaxants and anesthetics. They are given as tablets or drops. There are many types, classified on the half-life (short, intermediate and long). The most useful ones in the case of chronic anxiety are medium and long half-lives; to facilitate sleep (initial) those with a short half-life are more suitable.

Prevention

  • Adjust recovery.
    • Sleep.
    • Training abstention.
    • Nutrition.
      • If necessary, make use of food supplements.
  • Have a positive attitude and avoid performance anxiety.
  • Choose appropriate training volumes. If it is not necessary, avoid prolonging your workouts to "total exhaustion" (very high intensity) over 60 '. They also affect the integrity of muscles, tendons, joints, blood and require recovery time so high as to be counterproductive. Furthermore, after 40-50 'the increase in blood cortisol ("stress" hormone) occurs.
  • Keep blood values ​​and metabolic parameters under control. Excessive training can lead to negative changes: low blood pressure, anemia, high cortisol, low white blood cell count etc.
  • Plan training in relation to family life, work and social commitments. When the sport is not synchronized to the rest of the activities it becomes stressful and very difficult to manage.
  • Organize the annual program with short moments of total regeneration (for example 4-7 days of total abstention).

Medical Treatments

There are no medical treatments useful for the remission of overtraining.