5 Signs You May be Overtraining

You’re gaining weight..in a bad way.

No matter how hard you exercise, it seems as if your body has a different plan. Fat gain is not that uncommon when you’re overtrained due to increased levels of cortisol, a chemical that is released in your body when you are stressed out. Other hormonal things may be going on as well, such as increased or decreased testosterone levels, etc.

Solution? If you’re concerned about recent weight gain, make sure you speak to your doctor. However, chances are that all you need is a little more rest and a little less training.

You’re not sleeping well at night.

When you train to hard or too often, it almost always directly correlates with how well you sleep. Sure, you may be wiped out from a hard workout and fall fast asleep, but this doesn’t mean that you’ll get a “good night’s rest”. Often, overtrained athletes will experience restlessness while trying to sleep, which can lead to an unpleasant (and sometimes dangerous) cycle of continuing to work out on very little rest- something that almost inevitably leads to injury.

Solution? Get back on track with your sleep by taking a few days off from exercising. If you normally run 5 days a week, try running 1 or 2 nonconsecutive days at a light, short pace. Give your body a break.

You’re binge eating or becoming obsessive about food.

Ortherexia nervosa is defined as the preoccupation with eating healthy or clean foods. Running or exercising because you genuinely enjoy looking and feeling fit is great. However, it is not uncommon for hardcore runners and exercise enthusiasts to take things to the next level when it comes to diet. Sure, we all want to look ‘ripped’ and eating goes hand in hand with exercise…but where do we draw the line? Not allowing yourself to have a slice of cake or a handful of cookies is a bit extreme and often unnecessary.

Solution? Binge eating because you’re not allowing yourself to enjoy the things you want is dangerous and can lead to eating disorders fairly quickly. Instead, learn to continue to enjoy the foods that you like by simply controlling the portion size. In other words, there’s no reason to feel guilty about enjoying some sweets once in a while…as long as you’re not overdoing it every day!

You’re not gaining any muscle.

Oftentimes, one of the easiest ways to tell that you’re overtraining is if you reach a plateau where there doesn’t seem to be any muscle gain. This is usually caused by a combination of: lack of rest + inconsistent diet.

Solution? While you don’t have to stick to the strictest of diets (unless you are training for a specific event), you should ALWAYS make sure that you are getting plenty of rest. Take a look at your workout agenda. How often and how long are you working out or exercising per week? per day? One of the biggest mistakes that athletes make when they hit a plateau is that they increase the number of sets and reps that they do- the thought being that the more they push themselves, the more muscle they’ll develop. In fact, moving beyond a workout plateau involves allowing your muscles TIME to recover. Take a hard look at your weight training routine; perhaps it’s time to scale back a bit. For most athletes, particularly runners, weight training twice a week (on non-consecutive days) is more than sufficient.

You’re feeling depressed and/or anxious.

Depression and anxiety go hand in hand with lack of sleep, which may be caused by overtraining.

Solution? Take a few days to allow your body to rest. During this time, really examine a number of factors, which may be contributing to how you’re feeling, such as: how much free time you have for exercising, how much downtime you have (time when you’re not working out), how you would personally rate your level of fitness, what kinds of goals you have for how fit you want to be.

Learning to Let Go

Just because you had ONE giant plate of chocolate chip cookies with milk that one night before bed doesn’t mean that you’re going to suddenly wake up 300 pounds heavier. It doesn’t mean that you’re going to add an extra minute onto your best mile time. It doesn’t mean that you should now throw fitness out the window and start wearing sweatpants to run errands because nothing else will fit you.

Being ‘fit’ physically means being ‘fit’ mentally- both of which will prevent you from crossing that invisible threshold from ‘training with a purpose’ to simply ‘training too hard’. Keep in mind that when it comes to training, fitness, exercise, running, weight lifting, etc. YOU are in control. You control how often and for how long you are going to exercise. You decide what exercise(s) you are going to do on what days and at what times. Learning how to train properly means doing some soul searching to figure out what your ultimate fitness goals are. It also means getting to know your body and learning the difference between ‘wimping out’ on a run versus cutting a run short so as to prevent problems down the line.

You decide.

In my dictionary, the word ‘overtrain’ falls just a page away from the word ‘overkill’, defined as ‘to obliterate with more nuclear force than required.’ Consider the connection: If your target is top running performance, then to overtrain means to apply more force than is required to hit that target. In fact, overtraining may literally obliterate your target, or at least leave you without the will to pursue it. -Jack Tupper Daniels

10 Tips for Trail Running Etiquette

The following are 10 Tips for better trail-running etiquette. Do you practice all of these when you go for a run at the park?

  • Call out when approaching someone from behind. As a common courtesy (and so as to not scare the bejeezus out of someone), call out to them with a “Coming up on your left/right!”. Especially if you are approaching someone on a horse (which often happens on park trails), give them plenty of reaction time; this is for your safety as well as the safety of the rider-as horses have a tendency to spook.
  • Obey pet rules. There is nothing more annoying than going for a run and encountering someone who has an unleashed pet. Keep your pet on a short leash when on public trails. Remember that animals can be unpredictable, and not all people like dogs!
  • Be aware of your surroundings. If it’s your first time running on a trail, make sure you a) run it with someone else who knows the trail or b) memorize the trail route first and bring your cell phone with you (just in case).
  • Do NOT listen to an Mp3 player while running on trails. The only exception that I’ve made to this is bringing my iPhone with me on a trail run and playing a few songs through the speaker phone. In all other circumstances, however, using an mp3 player while running is NEVER a good idea. Not only does it distract you, but it makes it more difficult to hear when others may be approaching you from a blindspot.
  • Don’t hog the path. Running in America is like driving in America. Stick to the right side of the trail or path. If you are pushing a stroller or cycling, the same rules apply. There’s nothing worse than being out for a run and trying to maneuver around several people who absolutely refuse to move over even an inch. Be courteous to other park pedestrians!
  • Acknowledge other runners. If you run by another runner, don’t be afraid to make eye contact and give a quick nod, ‘hello’, or wave in their direction. Doing so will add to your situational awareness, and it may save your life (or theirs) in the event of an emergency or injury where help is needed.
  • Use the bathroom before you go… but if you absolutely have to make an emergency pit stop in the woods, make sure that you go far enough off the trail that other passersby won’t notice you. Keep in mind that children often use public trails with adults, and the last thing that they need to see is someone using a “public” restroom.
  • Don’t litter. Often, there are no trash cans when you’re in the middle of a trail run. Dispose of any potential litter prior to beginning your run; otherwise, hold on to it until you return to your car or to your home.
  • Run on marked trails only. As much as you may want to ‘Robert Frost’ it and take the path less traveled, sticking to well worn, marked trails will always be your best bet. Stay off of closed trails, and avoid making your own as it may lead to a potential safety issue.
  • Let someone know where you’re going.  Even if it’s a quick message on Twitter or leaving word with your significant other, letting someone know where you’re running and approximately when to expect you back is a great safety precaution to take, and in numerous cases, it has wound up saving lives.

Have a tip that you’d like to share? Let’s hear it!

My doctor told me that jogging could add years to my life. I think he was right. I feel ten years older already. – Milton Berle

A Painful Welcome Back to the Soccer Season

I could see the ball in the air, sailing towards me. My muscles wrought with anticipation, I leaped into the air to receive it.

The next impact that I felt, however, wasn’t from the 16 oz. sphere. Instead, it came from a 6 ft. tall, 200 lb. young man who abruptly crashed into me from behind.

In that brief moment, I felt the ball ricochet off of our tangled bodies, and I sensed that I was caught somewhere between the air and the ground. The next thing I felt was my left hip slamming against the AstroTurf.

Welcome back to the Fall season of co-ed soccer.

Making the Transition Back to Soccer

Playing soccer (in a co-ed league and a women’s league) has its share of challenges, especially when you are transitioning back into it after having had a couple of months off in between seasons.

It’s like trying to remember the steps to a really difficult, choreographed dance. You know that the moves will come back to you eventually, but if you try to jump in too quickly and pick up where you left off, your lack of coordination and situational awareness may cause you to get injured.

Running-wise, I was doing great. But soccer requires the use of muscles that you don’t typically use in running. There’s a lot of lateral movement, plyometrics, sprinting and pivoting. You also have to know who’s around you so that you can get out of dodge if you have to- a mistake that I made and which I am currently paying the price for.

Back to Square 1 ?

Almost a week later, after painful blisters, super tight hamstrings and a couple of skinned knees, my hip/leg area is unhappy.

My running (which is normally effortless) is now marked by a pain in my upper left leg/thigh/hip area that feels like someone is sucker punching me every time my left foot comes into contact with the ground. I’d be lying if I said that I’m not frustrated by this.

I am incredibly frustrated.

I am also mad at myself for allowing my focus to remain on just the soccer ball when I should’ve been more aware of what (and who) was around me.

Not one to readily admit defeat, I have a difficult time succumbing to injuries and my body’s need to rest and recuperate. And now, it seems as though I have no choice.

As I take the next few days off to recover and take it easy, I’m thankful that I don’t have any soccer games this weekend. More importantly, however, I’m grateful that something worse didn’t happen out there on the field. It’s incredible sometimes to think about how long and hard you sometimes train for something…and how, in just one instant, it can all be lost.

At least we can always start over from somewhere.

You don’t drown by falling in the water; you drown by staying there. -Edwin Louis Cole

Wheying in on Whey Protein Isolate

What is whey protein?

Whey protein is derived from cow’s milk and consists of a high quality protein powder that can be split into two separate types of protein:

  • Casein ( roughly 80%)
  • Whey Protein (roughly 20%)

Between the two, whey protein reigns supreme due to the fact that it is more soluble (easier to digest) and is also the most nutritious protein currently available.

Whey Protein vs. Whey Protein Isolate

Yes, there IS  a difference between whey protein versus whey protein ‘isolate’!

  • Whey protein isolate is the most pure as well as the most concentrated form of whey protein available. It contains around 90% or more protein and very little fat and lactose.  Because it contains trace amounts of lactose, it is also a much better option for those who are lactose intolerant or who have an allergy to dairy products.
  • Whey protein concentrate is not nearly as pure as whey protein isolate, and is comprised of anywhere between 29% to 89% protein, depending on which brand you buy (and believe me, there are TONS of different brands out there). Typically, whey protein concentrate or whey protein blends contain significant amounts of fat, lactose and cholesterol, which is why you’ll want to be somewhat selective with the brand that you purchase.

Why should I care about whey protein isolate?

If you are an athlete, you should definitely be thinking about the amount of protein that you are taking in. For example, an athlete who is training for a 100-mile bicycle race will want to make sure that he or she is getting extra protein in order to help his/her body:

  • repair and build tired muscles
  • strengthen bones
  • have enough energy for endurance training
  • properly metabolize energy that the body needs [source]

….but more about that later. For now, take a look below at other sources of protein, which can be found in the foods that you probably already eat.

5 Natural Sources of Whey Protein

According to Muscle and Strength, the following are five sources of protein found in everyday foods:

  1. Lean Red Meat (20% protein)
  2. Chicken and/or Turkey (20% protein)
  3. Fish (20% protein)
  4. Eggs (6-8% protein)
  5. Cheese (10-30% protein, but high in fat)

Side Effects of Whey Protein/Whey Protein Isolate

Although whey protein is extremely beneficial, there are also some drawbacks.

UPSET STOMACH (bloating, gassiness, diarrhea, nausea, queasiness, etc.)

Why this might be happening:

  • You’ve consumed a whey protein blend/concentrate that contains additives such as sucralose or lactose that your body is disagreeing with.
  • You are lactose-intolerant.
  • You’ve chugged down your protein shake too quickly before or after exercising at a moderate-intense level.

What you should try:

  • Switch to a 100% pure whey protein isolate mix.
  • Take whey protein isolate with water instead of milk.
  • Consume a smaller amount of the whey protein isolate than what is recommended. Do this to start out and then gradually increase the amount of protein that you consume throughout the week/month, according to how your body feels. Consuming too much concentrated protein in one sitting can (and will) often lead to bouts of bloating, queasiness, diarrhea, nausea or other stomach discomfort if you’re not careful.

On the + side, not all people experience bad side effects from whey protein, and it should be noted that most people who DO encounter negative experiences typically do so because of a preexisting medical/genetic condition, or because they are using a whey protein blend/concentrate. This isn’t to say that all whey protein blends are bad for you. It should simply be noted that most whey protein blends/concentrates have a TON of extra stuff added in; and it is that ‘extra stuff’ that (more often than not) interferes with your stomach. Therefore, you would be none the wiser to really make sure that you read the labels before you buy. Personally, I prefer whey protein isolate because it doesn’t have anything else added to it.

5 Benefits of Whey Protein Isolate

  1. Increased Physical Performance | Because whey protein isolate is the purest form of whey protein available, it is unsurpassed as a source of the essential amino acids required in the daily diet. Rich in Branched Chain Amino Acids (BCAAs), athletes especially benefit from whey protein isolate because it is metabolized directly into the muscle tissue, replenishing your body post-exercise and rebuilding lean muscle tissue [source].
  2. Fast Post-Workout Recovery Meal | According to the International Society of Sports Nutrition (ISSN), making a protein shake and consuming it immediately following a fitness/endurance workout provides athletes with a healthy alternative as well as a source of nourishment.
  3. Stabilizes Blood Sugar | Whey protein slows down the assimilation of carbohydrates into glucose in the bloodstream, which is a good thing for those who are pre-diabetic [source].
  4. Raises Glutathione Levels | Whey protein enhances the immune system by raising the body’s levels of glutathione, a powerful antioxidant that is produced by the body in order to protect cells and neutralize toxins [source].
  5. Encourages Bone Growth | Especially for women, making sure that you consume adequate amounts of protein can help to ensure bone growth, thus preventing osteoporosis as well as other injuries, such as stress fractures.

How much protein do I need?

If you are not a competitive or semi-competitive athlete (someone who trains for at least 30 minutes, 5X/week or more), the recommended daily intake of protein is around 1-2 grams of protein per pound of body weight. For non-competitive folks, there is probably little need to consume whey protein (or any type of protein supplement) as most of your protein intake can be acquired from a healthy diet. However, for athletes, supplementing a healthy diet with whey protein can prove to be beneficial as your body may require more nourishment to meet the demands of your particular sport/activity.

Simple Whey Protein Isolate Shake

  • (2) scoops whey protein isolate
  • (1) TBSP nut butter
  • (1/2) cup water
  • Blend together and enjoy!

To eat is a necessity, but to eat intelligently is an art. -La Rochefoucauld

References