How to overcome fatigue in training
If you want to fully control the efficiency of training, use tips on pre-exercise nutrition and taking food supplements.
Author: Sebastian Balcombe
Some days you start training, feeling a surge of vigor and strength. At the finish line, you know that you gave your best and left all the forces in the gym. On other days, nothing is glued. You try your best, but you feel exhausted. Trying to shake off fatigue and inhibition, but you realize that you are doing exercises on the machine and you can not do anything about it. And you desperately need external stimuli, which will help to cope with the problem.
Why is this happening? Perhaps you already conducted your own investigation and found some reasons for the problems, but until this minute you still did not know how to win the battle with fatigue.
Regardless of the type of training that you are passionate about, you can use certain strategies for eating and taking supplements. They will give your body the opportunity to work at the limit of opportunity. Our road map will be divided into two stages. Before you a detailed plan of what and how to do.
Stage 1 – a perfectly balanced full meal for 2-3 hours before training. Next is Stage 2, which assumes the reception of nutrients and boosters of health in liquid form for 60 or less minutes before training. Having made these two steps, you will come to the training session with the energy, motivation and efficiency that you need so much.
Proper nutrition prior to training translates the body into a condition optimal for building and maintaining muscles, ensures sufficient hydration and stable blood sugar, maintains cortisol and insulin at the level necessary for burning fats, speeds up mental recovery and strengthens the immune system.
Do you want to know more about fitness and nutrition in order to always train with full dedication? Here's your plan!
Stage 1. 2-3 hours before the workout
Eat for 2-3 hours before training, and also drink 400-600 ml of water. This will give your body enough time to digest and assimilate nutrients, and the level of glucose and insulin in the blood will return to the initial level in time for training. You do not need to start training with an increased level of insulin, because insulin directly reduces the body's ability to burn fats.
Your pre-workout meal should be light and consist of protein and carbohydrates. How much protein and how much carbohydrate you should receive depends on the length of the training, type of training, level of preparation and your diet. Remember that all the figures given are not carved in stone, and you need to experiment to understand what gives the best result.
You should maintain sufficient hydration, so we recommend drinking 400-600 ml of water along with a meal. If the water balance is disturbed before training, wait for a noticeable drop in efficiency and loss of energy, which has been repeatedly proven by studies of sports medicine. Maintaining optimal hydration is a simple step, but this most important part of the training puzzle is often underestimated.
To start making a diet for the 1 Stage, follow the example that will help you calculate the protein and carbohydrate needs:
- To calculate the protein requirement, multiply your weight in kilograms by 0,15 for the lower bound of the range and on 0,25 for the top.
For example, a person weighs 81 kg. This means that the pre-training meal should contain 12-20 g protein and 20-80 g carbohydrates.
By any means, avoid fats in pre-training dishes. Studies show that fats have a relaxing effect and dull mental activity for 2-3 hours after consumption – another reason why the pre-workout diet is so important.
Choose lean sources of protein with a low fat content, rich in tyrosine and other amino acids involved in the synthesis of stimulating neurotransmitters in conditions of physical stress. These neurotransmitters, such as epinephrine and dopamine, will help you feel full of strength, collected and motivated to begin training.
Here are some examples of lean protein sources with a high tyrosine content:
Council for carbohydrates
Do not divide carbohydrates into "simple" and "complex". There are many so-called complex carbohydrates, for example, maltodextrin, which, in fact, are absorbed quickly and cause the same rise in insulin secretion as simple sugars.
Choose slowly digestible sources of carbohydrates, in which not too much fiber. Although cellulose is very useful at any other time of the day, before exercise it is not the best option that can lead to stomach upset. Try to choose sources of carbohydrates with a high content of amylose (slowly digestible starch) and smaller – amylopectin (rapidly digestible starch).
The difference in the carbohydrate profile of products can be very significant, even if at first glance they seem to be the same. For example, ordinary potatoes contain 20% amylose, and in red sweet potato amylose more 32% – a significant difference.
Here are examples of products with a high proportion of amylose:
- Potatoes, including yams, red sweet potatoes, white sweet potatoes
Stage 2. Less than 60 minutes before training
At this stage, you give the body an additional charge of nutrients and ingredients that fight fatigue, give strength, increase focus, provide the maximum flow of blood to the muscles for optimal delivery of nutrients and prepare your body for recovery.
At this stage you have two ways: Plan A and Plan B. The choice depends on the initial level of muscle and liver glycogen, the type of training and the duration of the training session. Do not look at which option suits you on paper. Try both to assess their effectiveness. You already know that individual features impose an imprint, and recommendations can not be taken too literally.
Choose Plan A if:
- You will be waited by a strength training lasting no more than 90 minutes.
Skip Plan A and go to Plan B if:
- You observe a low-carb diet with a high protein content, because of which the glycogen stores in the liver and muscles are small.
Stick to both Plan A and Plan B if your training session consists of:
- Strength training lasting more than 90 minutes
Take 7-10 grams of essential amino acids with a high content of branched-chain amino acids (BCAA) along with ergogenic ingredients, which we will list a little bit later, stir them in 250-500 ml of water and drink about an hour before training.
Advice: do not take slowly digestible whole protein (any standard protein powder) during this period, as it takes time to digest it and it has many interchangeable amino acids. Be sure to get a full spectrum of essential amino acids, and not just amino acids with branched chains.
The best choice will be:
- Free essential amino acids
Do not confuse the percentage of hydrolyzate in the powder with the percentage of dipeptides and tripeptides. For example, some hydrolysates were subjected to hydrolysis at 90-100%. This does not say anything about the percentage in powder of the most useful rapidly digesting dipeptides and tripeptides that you are looking for.
To date, there is no convincing scientific evidence that taking carbohydrates before a strength training session gives a significant increase in endurance. But we know that the science data do not always coincide with the real results, so experiment with 5-10 grams of carbohydrates, and try to do without them, and see how this affects energy and endurance.
This plan includes fast-digesting carbohydrates in addition to the peptides / amino acids / ergogenic components listed in Plan A. Take an additional 10-15 gram of rapidly digesting carbohydrates 30 minutes before training, mixing them with a pre-training mixture of amino acids and ergogenic components.
An example of easily assimilated carbohydrates can be dextrose, maltodextrin and waxy maize starch. Some of these carbohydrates can be part of your pre-training complex. If not, carbohydrate mixtures with dextrose and / or maltodextrin are easy to find in any supermarket.
Now give examples of the best ergogenic ingredients for the pre-training complex of amino acids and carbohydrates, which you will take for 60 or less minutes before training. Experiment with cocktail reception time; you will see that it is best to take it for 20-30 minutes before the start of the training.
The combination of amino acid citrulline and malic acid will help raise productivity in high-intensity exercises, and also increase the duration of endurance training. Among its other useful properties increase the production of nitric oxide (NO) and improve blood circulation. The latest research shows that it even reduces 40% muscle soreness in 24 hours and 48 hours after exercise.
The optimal dose before training: 3-4 gram. Most studies show that 6-8 grams per day is the optimal dose to be divided into 2 intake. The intake of 3-4 grams of citrulline and malic acid before training ensures that it circulates in the body, prevents the accumulation of fatigue-causing ammonia and allows you to exercise more intensively and for longer.
Taking higher doses before exercise is fraught with a stomach disorder, so it's better to keep the 3-4 gram range as a pre-training dose, instead of taking 6-8 gram immediately and doing the toilet training.
Extract of the root and leaves of Ashwagand
This supplement accelerates post-training recovery of the nervous and immune system, in large part due to the fact that it helps to control and reduce the level of cortisol – important areas that are often underestimated in the context of physical performance and recovery. In addition, studies have shown that it helps fight stress and anxiety.
The optimal dose before exercise: 100-250 mg.
Acetyl-L-carnitine and choline bitartrate
Experiments have shown that lowering the level of the neurotransmitter acetylcholine can be one of the factors of muscle fatigue and a drop in working capacity during training. Acetyl-L-carnitine and choline are the two main precursors for the synthesis of acetylcholine, and they will help maintain its level within normal limits.
The optimal dose before exercise: 500-1000 mg each.
Beta-alanine is the second most studied ingredient in sports nutrition after carnitine. Repeatedly proved that he pushes back the threshold of muscle fatigue due to the increase in the muscles of the level of a natural buffer system called carnosine. Carnosine absorbs hydrogen ions (H +), which are formed during high intensity exercises. Increasing the concentration of H + in muscles leads to a decrease in pH (the medium becomes more acidic) during exercise.
The decrease in pH directly affects the ability of muscles to contract. Lifting the level of carnosine in muscles with beta-alanine prevents a decrease in working capacity associated with a decrease in pH, and increases muscle endurance.
The optimal dose before exercise: 1,6-2,0 g
Creatine is the most studied ingredient in sports nutrition and is most effective in terms of increasing strength, explosive power and dry body weight.
The optimal dose before exercise: 2-3 g
Trimethylglycine contains a methyl component, which our body uses to synthesize a substance called SAM-e (S-adenosylmethionine). S-adenosylmethionine is involved in the synthesis of adrenaline and dopamine, supports and enhances the stimulation of mental and physical activity, increases strength and energy generation.
In addition, TMG protects cells from dehydration due to water retention. It is an ingredient that influences strength and explosive power, as well as strength endurance and hydration of muscles.
The optimal dose before exercise: 1-2 g
Caffeine works well as a pre-training energy booster and helps to blunt the pain caused by training. To get the most out of taking caffeine before exercise, try not to take caffeine at other times of the day and do everything to avoid caffeine on rest days. This will help you remain sensitive to energy stimulation with caffeine in the pre-training complex, which will give you the maximum surge of energy exactly when you need it most.
The optimal dose before exercise: 200-350 mg
How to live at the limit of opportunities?
You have a hard road ahead. You know that to achieve these goals you will have to work hard, but in life for all the good you have to fight. You need to earn a reward – there are no magic pills or short cuts – but there are strategies and tools that have a huge positive impact on your progress and productivity.
Along the way, we will be near you, ready to share knowledge, strategies and tools that will give you the advantage necessary to combat difficulties, train with enthusiasm and achieve goals.
If you adhere to the intake and balance time of nutrients offered in these scientifically based recommendations, you will dramatically reduce – or completely exclude – the number of days during which you are struggling with a decline in strength and emotional fatigue.