7

votes

What gets depleted when you overtrain?

Answered on August 19, 2014
Created May 21, 2012 at 11:02 PM

Might not be a paleo specific question, but I'm eating paleo so figured I'd ask here. What gets depleted when you over train that you should focus on replenishing?

I am asking because whenever I over train and end up extremely sore, my mood suffers and I become down/depressed, irritable, and generally very tired for a few days until the extreme soreness progresses towards a normal soreness.

Are there specific nutrients that get depleted that I can focus on replenishing during recovery to minimize this?

91882203467f64f68f25f58f1caeee68

(1017)

on May 22, 2012
at 11:30 AM

It's not intentional, my question was about accidentally over training.

5662d1262516ccbd70249e7aeaf58901

(681)

on May 22, 2012
at 03:48 AM

It's a funny question. "I'm overtraining, how can I reduce the negative effects of that?" Uh, stop training so much?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on May 22, 2012
at 03:35 AM

i must admit, i use to take glutamine all the time, in a bid to help speed recovery & reduce soreness. i stopped over 6 months ago now, can't remember why exactly, but i'm saving some money. i think what improved my recoveries in the end was just getting all my electrolytes and upping my carbs. here's a link on Glutamine; seems to be recommended for quite a few things, but also not recommended in some instances as well http://www.digitalnaturopath.com/treat/T73593.html

B22e5946e28a1845a6006737e59edfc6

(2437)

on May 22, 2012
at 02:56 AM

"my mood suffers" Interesting you say that, I just hit the gym for the first time in over 3 months yesterday and I was down all day today. I noticed that my mood was better the last 3 months then it was when doing Starting Strength or 5x5. Think Im going to try body weight exercises and see if it helps. Im an ectomorph if it matters. Also I never ever run...dont like it but ran 2 miles no problem the other day with a buddy. I think ectos are built for endurance not bulk

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2012
at 12:54 AM

nice .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2012
at 12:28 AM

It may become conditionally essential during times of stress, over exertion, and with certain GI disorders- courtesy of Wikipedia. Clinical trails have shown it increases rapidity of recovery from surgery and trauma as well. I absolutely love the stuff and use it everyday.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 22, 2012
at 12:21 AM

l glutamine is the most abundant amino in our bodies. Do people really supplement with it still?

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5 Answers

5
5447e1f37d3ffa1525dac55be36ee454

on May 21, 2012
at 11:57 PM

Leptin takes a nose-dive when you exercise too much. It's classic. I wrote an article on leptin recently and it would definitely help your understanding of why you feel the way you do when you overtrain. You're probably training too much. Most people are training way too much.

The best advice is to train less, rest more, and do carb refeeds after your training. Carb refeeds boost leptin. Trust me, you'll be feeling much better about 6 hours after you do a carb refeed.

Antioxidants are also depleted after exercise, so it would be prudent to supplement with vitamin C and E if you are suffering. The body has it's own antioxidants, but sometimes that isn't enough to cope with intense exercise.

Matthew Caton NSCA - CPT

5662d1262516ccbd70249e7aeaf58901

(681)

on May 22, 2012
at 03:48 AM

It's a funny question. "I'm overtraining, how can I reduce the negative effects of that?" Uh, stop training so much?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2012
at 12:54 AM

nice .

91882203467f64f68f25f58f1caeee68

(1017)

on May 22, 2012
at 11:30 AM

It's not intentional, my question was about accidentally over training.

2
77877f762c40637911396daa19b53094

(78467)

on May 21, 2012
at 11:38 PM

From Naked Calories: Believe it or not, exercise can be an Everyday Micronutrient Depleter (EMD) too, and the amount of micronutrients lost through exercise correlates with the intensity and the duration of the activity. For those exercising fewer than four hours a week, iron deficiency is no more of a concern than it would be for a sedentary person. However, individuals who train for more than six hours a week often have iron-deficiency anemia. This is because intense training stimulates an increase in red blood cell and blood vessel production, which increases the demand for iron. The harder the workout, the faster the iron is depleted, and the greater the need for replenishment.

Mag, zinc potassium

Antioxidants like vitamin A, C, E, CoQ10, quercetin, and alpha lipoic acid are fantastic free radical scavengers and can help to reduce this cellular damage.

In addition, it was found that supplementing with potassium during training increased markers of recovery.

2
1edb06ded9ccf098a4517ca4a7a34ebc

on May 21, 2012
at 11:16 PM

glycogen, glutamine, and zinc. Remedy? ZMA (and or shellfish), carbohydrates, and l-glutamine.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on May 22, 2012
at 03:35 AM

i must admit, i use to take glutamine all the time, in a bid to help speed recovery & reduce soreness. i stopped over 6 months ago now, can't remember why exactly, but i'm saving some money. i think what improved my recoveries in the end was just getting all my electrolytes and upping my carbs. here's a link on Glutamine; seems to be recommended for quite a few things, but also not recommended in some instances as well http://www.digitalnaturopath.com/treat/T73593.html

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2012
at 12:28 AM

It may become conditionally essential during times of stress, over exertion, and with certain GI disorders- courtesy of Wikipedia. Clinical trails have shown it increases rapidity of recovery from surgery and trauma as well. I absolutely love the stuff and use it everyday.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 22, 2012
at 12:21 AM

l glutamine is the most abundant amino in our bodies. Do people really supplement with it still?

1
C3bc92e6b5eba45dc55f43ac3c70cc25

on May 21, 2012
at 11:13 PM

Carbs, cold showers, Epsom salt baths & rest should get you back on track. Highly doubt you'll have to replenish electrolytes unless you're sweating profusely.

0
0faecc3397025eab246241f4dcd81f5e

(2361)

on May 22, 2012
at 02:35 AM

I find a good dose of omega 3 fish oil makes a big difference due to it's anit-inflammatory properties. I take it eratically and eat oily fish, but every time I start getting tired sore achy muscles 6 or 8 caps and I feel a new person

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