Some time it s good to take a rest period in high peak season.
There is no shortage of races, and one voluntarily adds a few more on a program that is often too full. Otherwise, you will go through exhaustion and overtraining.
It can be:
* inadequate training, in relation to excessive workload, by too intense or too close sessions, which alter the tolerance to stress. This fatigue is followed by problems of sleep, appetite, sometimes mood. Neglected, it gradually leads to overtraining.
* an extra-sport cause, by a mentally or physically demanding professional activity which increases the effect, by excessive professional investment at the expense of needed sleep or by stress such as psychological suffering problems.
* an infection that alters the physical capacities, induces fatigue and justifies a sports rest of principle. This period of infectious origin is generally brief and neglects during the most common infections. It can last several weeks for certain viruses such as mononucleosis.
* different dietary mistakes that can also be targeted in the occurrence of deep fatigue.
But I encounter 4 causes frequently:
1. Fatigue and energy deficiency
2. Fatigue and calcium deficiency
3. Fatigue and iron deficiency
4. Fatigue and dehydration
1 / Fatigue and energy deficiency:
An energy deficiency is obviously a source of fatigue, since the amount of energy provided by the diet is no longer sufficient to compensate muscular expenditure. The energy deficit gradually worsens, causing a drop in #performance , and continues until the reserves are depleted. This situation can be encountered when the food intake is inadequate.
This can be seen in long-term training sessions (cycling, running, rowing, swimming ...) carried out with a deficient or absent diet of food or drink. Energy is provided at the beginning of the session by the #glycogen stocks in the muscles and liver, until they gradually deplete, resulting in hypoglycemia, intense fatigue and the feeling of "cut legs". An unbalanced / inadequate supply to the training load may also be the cause. An insufficient energy deficiency can take place over several days, when carbohydrate intake is insufficient, in the form of rations depleted of starches and cereal products.
This error is frequently observed in sports with weight classes and endurance sports. Judo / Boxing / Joker / Drivers .... Not only is the overall energy intake inadequate, but athlete make the mistake of neglecting certain essential foods.
The food balance is no longer respected. Deficiencies are no longer exclusively carbohydrates and energy, but are often added to a generalized deficit of all nutrients.
Since trace element intake is directly dependent on energy intake, the deficiencies associated with minerals and vitamins are almost constant. The same applies to essential fatty acids and certain amino acids whose deficiencies are the consequence of neglect of certain essential #foods in the diet of the #athlete.
This energy deficiency maintains the state of overtraining, not only by the direct physical effects on #fitness due to energy deficiency, but also by the impact on a large number of functions or bodies other than the moving part. This explains the development of sleep disturbances, digestive disorders, anxiety and mood disorders, bone demineralization, changes in hormonal secretions with effects on menstrual cycles in athletes, for example who disappear.
2 / Fatigue and calcium deficiency:
Calcium is one of the most essential minerals in athletes. He is closely involved in the metabolism of the skeleton. It strengthens the bones, prevents the risk of stress fracture, osteoporosis.
It influences the neuromuscular excitability, the conductivity, the contractility of the muscles. Finally, it participates in the permeability of biological membranes (which conditions the exchanges).
Signs of calcium deficiency:
In the short term, it is difficult to identify specific signs of calcium deficiency. The effects are more severe in the long term, with an alteration of the bone mineralization, a factor raising the occurrence of a stress fracture , of delayed growth in sports children.
In the athlete, calcium intake deficit manifests itself in general fatigue, not only during sports, but also in daily life, including a lack of enthusiasm. Stress fatigue, impairment of performance in terms of recovery, coordination and speed are not specific, and remain difficult to detect.
3/ Fatigue and iron deficiency
The Iron keeps a big place in the diet of the sportsman, to be often involved in the states of fatigue or drop of performance.
Iron comes in two forms:
Hemorrhagic iron (70%) is involved in the production of hemoglobin in red blood cells, which fixes and transports oxygen from the lungs to the body cells. It thus participates in O2 / CO2 gas exchanges. Iron acts as an oxygen carrier to supply the active muscles, which have an increased need. This involvement in cellular respiration is paramount in endurance activities, to allow a good tolerance in effort. The heme iron also incorporates myoglobin, which corresponds to a reserve of muscular oxygen.
Non-heme iron (30%) are cell to transport and reserve forms. It also participates in the operation and manufacture of many enzymes with multiple functions, involved in tissue oxygenation, energy metabolism, hormonal regulation, DNA synthesis ....
The metabolism of iron is being done in a closed circuit. The iron used in the manufacture of hemoglobin will be recycled and reused after destruction of the red blood cells.
Signs of Deficiency:
Iron deficiencies can usually be corrected by simple dietary rules simple! orienting daily diet to iron-rich products. Care must also be taken to reduce the consumption of tea and / or coffee and, conversely, to favor the consumption of vitamin C.
There is no indication of iron supplementation, without biological evidence of obvious deficiency (ferritinemia less than 35 microGr)!
4/ Fatigue and dehydration
Dehydration causes fatigue and muscle injury. Everyone realizes this, it is a subject that will be detailed in an article very soon.