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    10 Overtraining Syndrome

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    Tasniiem Khmbata
    Overtraining syndrome (OTS) affects up to 20% of athletes and is caused by excessive training without adequate recovery. It results in physical, psychological, and biochemical changes that impair performance for more than 2 weeks. OTS signs and symptoms include depressed mood, chronic fatigue, increased injuries, decreased strength and coordination. Management of OTS requires complete rest from training for at least 2 weeks as well as reducing training intensity and volume. Nutritional supplements like protein, glutamine, antioxidants, and adaptogens may also help prevent and manage OTS.

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    10 Overtraining Syndrome

    Uploaded by

    Tasniiem Khmbata
    116 views15 pages
    Overtraining syndrome (OTS) affects up to 20% of athletes and is caused by excessive training without adequate recovery. It results in physical, psychological, and biochemical changes that impair performance for more than 2 weeks. OTS signs and symptoms include depressed mood, chronic fatigue, increased injuries, decreased strength and coordination. Management of OTS requires complete rest from training for at least 2 weeks as well as reducing training intensity and volume. Nutritional supplements like protein, glutamine, antioxidants, and adaptogens may also help prevent and manage OTS.

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    Overtraining syndrome (OTS) affects up to 20% of athletes and is caused by excessive training without adequate recovery. It results in physical, psychological, and biochemical changes that impair performance for more than 2 weeks. OTS signs and symptoms include depressed mood, chronic fatigue, increased injuries, decreased strength and coordination. Management of OTS requires complete rest from training for at least 2 weeks as well as reducing training intensity and volume. Nutritional supplements like protein, glutamine, antioxidants, and adaptogens may also help prevent and manage OTS.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    116 views15 pages

    10 Overtraining Syndrome

    Uploaded by

    Tasniiem Khmbata
    Overtraining syndrome (OTS) affects up to 20% of athletes and is caused by excessive training without adequate recovery. It results in physical, psychological, and biochemical changes that impair performance for more than 2 weeks. OTS signs and symptoms include depressed mood, chronic fatigue, increased injuries, decreased strength and coordination. Management of OTS requires complete rest from training for at least 2 weeks as well as reducing training intensity and volume. Nutritional supplements like protein, glutamine, antioxidants, and adaptogens may also help prevent and manage OTS.

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    © All Rights Reserved
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    of 15

    Overtraining

    Syndrome
    Abazar Habibinia, MD, DFN, CSDTT

    Overtraining Syndrome (OTS):


    Affects up to 20% of amateur and professional
    athletes and Gym-goers.
    Overtraining syndrome (OTS) is a complex
    syndrome with physical, psychological, emotional,
    immunological, and biochemical changes.

    Known also as burnout, overworked, overstressed,


    and staleness, OTS results from excessive training
    overload and inadequate recovery.

    Overreaching:
    Overreaching is a short-term decrement in

    performance in training and competition resulted


    from excessive training or non-training stresses
    with or without related signs and symptoms. A
    successful recovery can be achieved within 2
    weeks.
    Untreated overreaching eventually causes longterm decrease in athletic performance and
    training capacity, which is called overtraining
    syndrome.

    Criteria for OTS are:


    Amassing of training and non-training stresses.
    Presence of a constellation of physiological and

    psychological signs and symptoms.


    Impaired athletic performance and decreased
    training capacity for more than 2 weeks.
    Necessity of recovering and restoring for weeks or
    months.

    General Signs and Symptoms


    of OTS:
    Psychological and emotional:
    Depressed moods.
    Loss of interest in training.
    Loss of motivation.
    Emotional instability.
    Poor concentration.
    Loss of competitive drive.
    Sleep disturbance.
    Increased skipping or missing trainings.

    Endocrinological:
    Chronic fatigue.
    Amenorrhea.
    Negative nitrogen balance.
    Delayed menstruation.
    Increased cortisol level.
    Increased blood urea nitrogen.
    Low levels of DHEA and testosterone.
    Decreased zinc and selenium levels.
    Hypothalamic dysfunction.

    Immunological:
    Increased risk of infections.
    Frequent mild flu like illnesses.
    Weakened immune system.

    Physical:
    Decreased athletic performance.
    Prolonged recovery.
    Altered blood pressure.
    Increased heart and breathing rates.
    Increased resting metabolic rate.

    Hematological:
    Low level of iron.
    Low level of hemoglobin.
    Enlarged lymph nodes.
    Decreased white blood cells.

    Gastrointestinal:
    Loss of appetite.
    Nausea.
    Stomach upset.

    Neuromuscular:
    Loss of coordination.
    Decreased muscle strength.
    Increased muscle soreness.
    Rhabdomyolysis (exercise induced muscle
    damage).
    Decreased muscle glycogen.
    Increased risk of sports injuries.

    Management of OTS:
    The following general advices help with OTS:
    Rest.
    Stop training for at least 2 weeks.
    Avoid prolonged training sessions (over 100
    minutes per session).
    Avoid training 7 days a week.
    Reduce intensity and volume of training.
    Use periodization.
    Deep tissue massage.

    Nutritional Supports to
    Manage or Prevent OTS:
    Water: drink 2 3 liters a day and keep the body fully hydrated.
    Have sufficient complex carbohydrate before training .
    Adequate protein intake: keep your daily protein intake at 2

    grams/kg.Have about 40 grams protein within 30 minutes after


    training and another 40 grams in 2 hours.
    Glutamine: 5 10 grams about 40 60 minutes before training
    and another 5 grams at bedtime. This amino acid helps with
    recovery and glycogen replenishment.
    Vitamin C: 2 3 grams a day.
    Vitamin E: 400 800 IU a day.

    Zinc: 50 100 mg a day. This mineral is depleted from the body

    during stress and intense exercise. It also supports immune


    function.
    BCAA (branched-chain amino acid): 3 grams 30 minutes before

    training, 3 grams during training, and 5 grams within 30 minutes


    after training.
    HMB: (beta-Hydroxy beta-Methylbutyrate): 3000 4000 mg daily

    in divided doses. The best time to take HMB is approximately 30


    minutes before exercise or competition and immediately after
    exercise within anabolic window. It has a protective effect against
    OTS.

    Glutathione: 200 500 mg a day. It is a powerful antioxidant that

    may prevent from OTS.


    Pycnogenol: 200 300 mg a day. It is a potent antioxidant that

    supports immune system.


    Octacosanol: 2000 5000 mcg a day. It is a fatty alcohol with a

    protective activity against OTS.


    Adaptogens.
    A high quality Multivitamins-Multiminerals.

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