Food to help with overtraining

Mitchlou84 · July 2013

Hello,

So there is a competition on at my gym for most group fitness classes attended during the Tour De France. 23 days or something.

There are some great prizes, but mostly I’m doing it for me. I’m currently in third, which I’m pretty happy with. The classes are all the Les Mills, plus things like Pilates.

The thing is, I’m still trying to maintain my calorie deficit, and I’m really suffering from overtraining at present. I get to the next class and I just feel really weak. I’m hypothyroid and do normally need to net 1200 to lose, but maybe I should look at upping this for a couple of days. At present I am eating around 2000 and exercising off 800 (I wear an HRM).

As I really don’t want to have to quit this with only 3-4 days to go (finishes Sat lunch time), can anyone give me any tips. If I do up my cals would protein or carbs be the way to go?

Thanks

daniellemm1 · July 2013

Try having a protein based snack before you start your workouts and/or between workouts. Also protein after the workout to aid in recovery. Drink plenty of water and make sure you are getting plenty of sleep too. Just a couple simple suggestions. Good luck!!! You are almost there

Mitchlou84 · July 2013

Thanks Danielle. I'll try to up the protein and see if that helps, yes I'm nearly there, only a few days to go so really don't want to have to quit

TriShamelessly · July 2013

Carbs generally before the workout (I prefer a banana or piece of fruit), to provide quick release fuel for it. Protein after for recovery.

Mitchlou84 · July 2013

I really enjoy bananas actually, so will try one before my workout tonight! Thanks

shirleygirl910 · July 2013

Carbs generally before the workout (I prefer a banana or piece of fruit), to provide quick release fuel for it. Protein after for recovery.

This and you might even want to add more carbs to your day. I eat about 2200 cal on workout days. I do spinning for 60 min, weights for 45min and swimming for 30min, I noticed when I didn't eat enough the day before I was out of energy the next day.

Also, only good carbs, fruits and veggies, whole wheat pasta..... you know, no chips, ice cream, candy.

TheRealParisLove · July 2013

Protein is the norm when training hard, but for me eating lots of carbs after a workout will help me recover much faster. I've noticed much less DOMS when I have something like 65% carbs for the days following the tough workouts.

Everyone is different. This is what works for me.

jdm_taco · July 2013

more food... carbs are the first I increase

Carol_L · July 2013

Try some micronized Creatine before your workout to go with that banana - make a smoothie and down it about an hour before so that your body has time to start ingesting it though.

Mitchlou84 · July 2013

Try some micronized Creatine before your workout to go with that banana - make a smoothie and down it about an hour before so that your body has time to start ingesting it though.

Hello what is this please? I have never heard of it

tigersword · July 2013

To be honest, if you're already overtrained, food won't help. The only way to cure overtraining is rest. Incidentally, overtraining is one of the absolute worst things you can do for your body and health, and it can take years to recover from.

Mitchlou84 · July 2013

To be honest, if you're already overtrained, food won't help. The only way to cure overtraining is rest. Incidentally, overtraining is one of the absolute worst things you can do for your body and health, and it can take years to recover from.

I do see your point, but feel that it isn't that serious in my case. I just feel a bit tired. I have made sure that I don't do Pump or Grit on consecutive days, even heavy cardio like Body Attack has been well spaced. I have got really into Body Balance as I feel it gives me a good stretch, as well as being a point on the scoreboard without tiring me out further.

I haven't got any muscle or joint aches or pains, and would definitely stop if that were the case.

I just want to perk up my energy for a couple of days, without blowing my diet then am going to really enjoy my rest from Sunday onwards.