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| Over Training Syndrome ? By Will Brink Question: Dear Will, I am often tired for days after I workout. I also notice my strength is down and I get sick more often than others. I am thinking I must be in an over trained state. I am a tri-athlete and it often comes with the territory, though I try to avoid it. What information do you have that would help me? By the way, your e-book was very helpful. - Jack.Wate. Answer: Recently I went to a symposium on Over Training Syndrome (OTS) that was put on by a panel of scientists who have looked at OTS is a variety of athletes, ranging from bodybuilders to runners. In many respects, truly defining OTS in athletes has been more difficult to do than expected. Athletes that suffer from OTS can have alterations in immunity, loss of strength and energy, reductions in testosterone with a rise in the muscle wasting hormone cortisol, and other negative effects. However, these physiological markers don't appear in all athletes suffering from OTS, so diagnoses is not always easy. Trends with athletes, especially endurance athletes, regarding OTS have been coming to light. The panel of scientists at this symposium had some interesting findings and comments to share with the audience. Their findings show that many elite athletes experience viral infections and upper respiratory infections (URIs), chronic fatigue, and other problems. Runners who ran a marathon are up to six time more likely to get a URI than runners who trained for the race but did not run it. The researchers also found that the athletes immune systems had half the ability to kill invading organisms vs sedentary controls, showing how hard intense exercise can be on the immune system. They found cortisol and norepinephrine are elevated up to six hours after intense exercise vs non exercising controls. Relating directly to the immune system: they found a 38% drop in immune cells essential to fighting infection called lymphocytes (T-cells). T- Cells function tests showed the T-cells don't react properly to an immune challenge (e.g bacteria, viruses, etc) for up to 6 hours after exercise. Natural killer cells (NK cells) needed as a first line defense for immunity were down while pro-inflammitory products such as IL-6 are up 500%! Ouch! For up to a solid week after intense endurance exercise, they found various immune disturbances and other problems. Not good mojo. The most obvious way to avoid OTS is to avoid overtraining in the first place by cycling intensity levels, ingesting adequate calories, and making sure to get plenty of sleep. Nutritionally speaking, it was found a carb drink immediately following the event helped to greatly reduce immune problems by increasing insulin levels which combat cortisol. Other nutrients that might help would be whey protein, anti oxidants, flax oil, glutamine, and possibly products like creatine and ZMA, but there is less data on those specifically for OTS. If you are tired all the time, get sick easily, or have a general loss of strength and endurance, you are probably suffering from OTS. Good luck. About the Author - William D. Brink Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs. William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel. See Will's ebooks online here: Click Here For : Brink's BodyBuilding Revealed "Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass." Click Here For : Fat Loss Revealed "Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program. |