The Real Reason You May Be Fatigued and Why You Won’t Recover
For many who try to push themselves recreationally or moving up into profession sports, drops in concentration, cognitive capability impairment and fatigue can derail momentum quickly and lower both mood and drive. So, what is the reason the state of fatigue can sometimes take a long time to shift and how is recovery inhibited through means of exercise and nutrition.
Reasons Why
A obvious or more a potential possibility is one that we Immediately tend to look at is our training schedule. Questions arise on if we have burnt the candle a little too much through self imposed overtraining.
Or
Could a balance in nutrient intake be the reason?
The finger is generally pointing in the wrong direction rather that finding the underlying root cause that's necessary to overcome unwanted symptoms.
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Thinking diet
When thinking about how diet effects lifestyles, all too often the spot light is on over consumption.
Diets and calorie control, and limiting what is taken in including liquids by using old school tactics can have detrimental impacts.
However this then leads onto the condition and consideration of the effects of nutrient deficiency?
A lack or reduction in appropriate hydration and nutrition can be overlooked as sufficient requirements to meet pre, during and post activity needs. And if they're are not balanced, then onerous things happen to our biology.
The Potential Cause
Relative Energy Deficiency Syndrome (REDS)
REDS can compromise performance and happens when an inadequate balance of nutrients or input ratio to output occurs. The risk in the events of REDS is that performance is inhibited by a deficit to what is effectively fuel for the body.
Trying to train and exercise without adequate nutrition and hydration is like starting the car without enough fuel and oil.
Nutrition Fundamentals
Nutrient intake, isn't just limited to macronutrients of protein carbohydrates and fats but also micro nutrition. Whilst meeting macronutrient baselines is integral to performance, health and wellbeing, so is micronutrition.
Micronutrition
During exercise, levels of micronutrients are also utilised and levels get depleted. Micronutrients are critical for adaptation, immune health and metabolism and include Iron, calcium and vitamin D.
As a critical set of nutrition components, stores need to maintained and replenished to avoid undesirable physical and cognitive symptoms. of those effects include fatigue, poor recovery and cognitive issues.
To Conclude
Adequate levels of input, being micro and macro nutrition, with hydration levels are crucial to in maintaining exercise performance baselines such as power, speed, endurance and cognitive capability. Therefore the intake of nutrition or input needs to meet fuel requirements of the output in preparation, active and recovery states.
Nutrient | Suggested Quantity Per Day | |
---|---|---|
Fat | 30% of total calories consumed plus or minus 5% - 10%. Never under 20% | |
Protein | 1.6g to 2.2 g Per kilo of Body Weight | |
Carbohydrates | 4.7g Per kilo of Body Weight | |
Essential Amino Acids | 10g wit h 3g Leucine | |
Calcium | 1,500mg from bones, small fish and dairy foods | |
Vitamin D | 2000 to 4000 iu preferably from the sun. | |
Iron | 8mg Per kilo from animal protein in Men 18mg Per Kilo in Women |