Overtraining is a very common phenomenon in bodybuilding. Athletes who suffer from it are usually those who set unrealistic goals for themselves. Wanting to excel in the gym can lead to many injuries and feelings of fatigue. However, the good news is that it is possible to take steps to avoid overtraining. To help you with your sports programme, this article presents tips and some secret recipes to avoid overtraining.
The best tips to avoid overtraining
To succeed in your weight training program without the risk of overtraining, there is no magic recipe. The athlete simply has to be aware and determined. First of all, he or she must recognize that the body requires a rest period after hard training.
Setting realistic goals
Achieving a certain goal is the basis of any sports programme. However, it is unrealistic to think that by training without rest you can achieve the body of the greatest bodybuilders in history. You have to set a realistic goal and consider that the body cannot exceed certain limits. "Doing more" is not the same as "doing better". And so, the practice of weight training must be carried out with balance.
Be confident in yourself
In strength training, the athlete must be confident enough to lift a weight successfully or for any other exercise in the discipline. Fear and doubt are feelings to be overcome before entering the gym. An anxious athlete is much more stressed, which makes him or her vulnerable to fatigue at the end of each training session.
You must therefore remain determined while having confidence in your abilities. This is one of the greatest secrets of sportsmen and women who have succeeded in sculpting an outstanding physique.
Staying determined and committed
Setting goals and being confident may not be enough to avoid overtraining. The athlete must remain committed to the cause until the end of the sport programme. This commitment allows him to dose his motivation with each training session so that it does not harm him.
Your mind should not be entirely occupied with bodybuilding, as this could interfere with other aspects of life such as family and work which are all equally important. Even if bodybuilding is your main activity, it is advisable to think about it only about 1 hour before the workouts. Afterwards, you should relax and think about other things.
Opt for food supplements
Food supplements are also perfect allies to combat overtraining in bodybuilding. In particular, they help to provide the body with sufficient calories and to fight against fatigue. Here are the 3 categories of recommended food supplements.
Food supplements for the nervous system
A bit like soldiers, bodybuilders are also subject to physical and mental trauma. The main problems are lack of sleep and excruciating joint pain. The state of fatigue noticed in the athlete can be combated by consuming a food supplement:tyrosine. The latter boosts the action of noradrenaline and that of dopamine. Indeed, the stress inflicted by weight training exercises leads to the reduction of these two neurotransmitters. This leads to symptoms such as:
- Headaches;
- Drowsiness;
- Muscle discomfort;
- Chronic fatigue;
- Coldness;
Tyrosine also has an effect on the memory capacity of athletes. This conclusion was reached following an experiment conducted on military personnel.
Food supplements to improve the immune system
Rest days may not be enough to recover from the trauma caused to the immune system by overtraining. This is one of the reasons why certain foods must also be consumed.
Whey protein is a food supplement that can help you strengthen your immune system. It improves the synthesis of glutathione thanks to its high cysteine content.
There is also glutamine, which has a positive effect on the functioning of the immune system. In particular, it helps to supplement the lack of plasmic glutamine levels observed in overtrained athletes. The latter allows the athlete todo his or her training without the risk of infections.
Food supplements to strengthen the joints
Pectoral, triceps and shoulder exercises are activities that lead to a tightness in the elbow. Although this pain does not immediately indicate overtraining, it is advisable to take the necessary measures. These measures prevent joint pain.
Joint degeneration can be prevented by consuming glucosamine and chondroitin sulphate. Indeed, these food supplements participate in the constitution of the structural components of the joints. However, the intake of these food supplements must be combined with intelligent exercise, i. e. rest when necessary.
Consume the cocktail against overtraining
Giving yourself time to rest and eating a balanced diet are the main keys to avoiding overtraining. However, hydration of the athlete is a factor that is often neglected. This is why it is important that the athlete consumes sufficient water after each meal.
Through hydration, you can considerably reduce the risk of fatigue and joint pain. To avoid the mental exhaustion that can result from intensive training, it is suggested that you take 2 to 3 grams of tyrosine every day. Also, to combat feelings of fatigue after training, you can opt for a whey protein accompanied by 5 to 15 mg of glutamine.
If you feel pain in your joints after exercise, you can take a glucosamine cocktail. However, you should be careful not to exceed the dosage of 1500 mg per day. Chondroitin sulphate cocktail can also be used to reduce muscle pain. A dose of 1200 mg per day is sufficient.
