10 overtraining syndrome

8/18/2019 10 Overtraining Syndrome

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OvertrainingSyndromeAbazar Habibinia, MD, DFN, CSDTT


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Overtraining Syndrome (OTS):

Affects up to 20% of amateur and professional

athletes and Gym-goers.

Overtraining syndrome (OTS) is a complexsyndrome with physical, psychological, emotional,immunological, and biochemical changes.

Known also as burnout, overworked, overstressed,

and staleness, OTS results from excessive trainingoverload and inadequate recovery.


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Overreaching:

Overreaching is a short-term decrement inperformance in training and competition resultedfrom excessive training or non-training stresses with or without related signs and symptoms. Asuccessful recovery can be achieved within 2 weeks.

Untreated overreaching eventually causes long-term decrease in athletic performance andtraining capacity, which is called “overtrainingsyndrome”.


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Criteria for OTS are: Amassing of training and non-training stresses.

Presence of a constellation of physiological and

psychological signs and symptoms.

Impaired athletic performance and decreasedtraining capacity for more than 2 weeks.

Necessity of recovering and restoring for weeks or

months.


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General Signs and Symptoms

of OTS: Psychological and emotional:

Depressed moods.

Loss of interest in training.

Loss of motivation.

Emotional instability.

Poor concentration.

Loss of competitive drive.

Sleep disturbance.

Increased skipping or missing trainings.


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Endocrinological:

Chronic fatigue.

Amenorrhea.

Negative nitrogen balance.

Delayed menstruation.

Increased cortisol level.

Increased blood urea nitrogen.

Low levels of DHEA and testosterone.

Decreased zinc and selenium levels. Hypothalamic dysfunction.


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Immunological:

Increased risk of infections.

Frequent mild flu – like illnesses.

Weakened immune system.


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Physical:

Decreased athletic performance.

Prolonged recovery. Altered blood pressure.

Increased heart and breathing rates.

Increased resting metabolic rate.


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Hematological:

Low level of iron.

Low level of hemoglobin. Enlarged lymph nodes.

Decreased white blood cells.


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Gastrointestinal:

Loss of appetite.

Nausea. Stomach upset.


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Neuromuscular:

Loss of coordination.

Decreased muscle strength. Increased muscle soreness.

Rhabdomyolysis (exercise – induced muscledamage).

Decreased muscle glycogen.

Increased risk of sports injuries.


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Management of OTS:

The following general advices help with OTS:

Rest.

Stop training for at least 2 weeks.

Avoid prolonged training sessions (over 100minutes per session).

Avoid training 7 days a week.

Reduce intensity and volume of training.

Use periodization.

Deep tissue massage.


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Nutritional Supports to

Manage or Prevent OTS:

Water: drink 2 – 3 liters a day and keep the body fully hydrated.

Have sufficient complex carbohydrate before training .

Adequate protein intake: keep your daily protein intake at 2

grams/kg.Have about 40 grams protein within 30 minutes aftertraining and another 40 grams in 2 hours.

Glutamine: 5 – 10 grams about 40 – 60 minutes before trainingand another 5 grams at bedtime. This amino acid helps withrecovery and glycogen replenishment.

Vitamin C: 2 – 3 grams a day.

Vitamin E: 400 – 800 IU a day.


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Zinc: 50 – 100 mg a day. This mineral is depleted from the body

during stress and intense exercise. It also supports immunefunction.

BCAA (branched-chain amino acid): 3 grams 30 minutes beforetraining, 3 grams during training, and 5 grams within 30 minutes

after training.

HMB: (beta-Hydroxy beta-Methylbutyrate): 3000 – 4000 mg dailyin divided doses. The best time to take HMB is approximately 30minutes before exercise or competition and immediately after

exercise within anabolic window. It has a protective effect againstOTS.


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Glutathione: 200 – 500 mg a day. It is a powerful antioxidant that

may prevent from OTS.

Pycnogenol: 200 – 300 mg a day. It is a potent antioxidant thatsupports immune system.

Octacosanol: 2000 – 5000 mcg a day. It is a fatty alcohol with aprotective activity against OTS.

Adaptogens.

A high – quality Multivitamins-Multiminerals.

10 overtraining syndrome

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