Paleo Diet and Paleolithic Diet Questions & Answers

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Or is it simply a matter of not sleeping enough and not eating enough? I feel like I have been in an overtrained state for 2 years now. I am no longer competitive, I lack strength, my joints are constantly sore, my heartbeat is very low. Soccer isn't fun anymore, and all the lifting is making me smaller. I have tried taking 2 weeks off, and I try coming back slowly, but even bodyweight squats and lunges leave my hamstrings sore for days. I get about 7 hours of sleep but I never feel completely refreshed, EVER. I consume about 3000-3500 calories daily, but I feel my best when I manage 4000-5000, but it gets difficult for me to eat so much. I have thought of taking a year off of any activity, but I don't think I can. Some fitness experts, like Eric Cressey, believe overtraining is a myth and it rarely happens in amateur athletes. Is he right?? If I fix my sleep and eat even more will I get my athletic abilities back?

flag	asked Jul 14 at 0:24 ROB 3,362●8●30

	I have a similar issue. Despite training for a couple years, I'm realizing I plateaued long ago. Not sure how much rest I'll need, but even just a couple days away from hard exercises has made a difference in joint pain and strength. – Glaceaus Jul 14 at 0:38
	Yeah I took 2 weeks off last month, but right when I began training again I started feeling like crap. Either my recovery sucks, causing me to overtrain,or I have been in an overtrained state for so long that any exercise screws me up. – ROB Jul 14 at 1:05
	I always considered people who say they are over training as simply just recovering insufficiently. Peri-workout nutrition is of great importance for a high level athlete. Obviously don't neglect rest, stretching, foam rolling, massage, active recovery, sun, relaxation, etc either. But to me I always considered over training just simply under recovering. – foreveryoung Jul 14 at 1:56
	What are you doing for training....on a daily or weekly basis? Sounds like overtraining and under recovery. They are essentially the same thing, no matter what people call it. – RaiseFitness Jul 14 at 2:21
	RaiseFitness...I currently lift heavy 2 times a week, do a sprint endurance routine for 2 hours a week, and play 3 soccer games a week, 2 very low intensity, and one high intensity game. I also have a very active job at a nursery where I am constantly moving for 8 hours. – ROB Jul 14 at 19:21

Soporificat · Accepted Answer · 2012-07-14 02:11:41Z UTC

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You might want to look into your cortisol levels.

If you took two weeks off, I would think that any overtraining would have been taken care of, yet you went right back to feeling like crap. Unreasonable tiredness after exercise and long recovery times are classic signs of an adrenal problem.

answered Jul 14 at 2:11

Soporificat
1,290●1●8

	I disagree with you, if ROB is really overtrained two weeks off does NOT take care of it. With overtraining you have to keep your heartrate below your anaerobic threshold for 6 weeks and then slowly add duration first and then intensity – wendy Jul 14 at 8:53
	So, you believe that "overtraining" does exists, then? I don't, even though I used the word. I do think that recovery is important, which shouldn't take more than 2 weeks, unless you are an invalid. – Soporificat Jul 14 at 11:54
	Yes it exists, i was diagnosed with it. No need to be so offensive. – wendy Jul 14 at 19:48
	Wow, you're sensitive. I'd say whether on not it exists is an open question. My opinion is still that cortisol issues are a more likely source of the OP's issues. – Soporificat Jul 14 at 22:01
	Cortisol issues can (and frequently do) result from chronic stressors on the body, such as excessive exercise without sufficient recovery time and other support such as adequate nutrition, sleep, etc... Add in any psychological stress and you can really screw with your adrenals. – Soporificat Jul 14 at 22:12

Ryan H · Answer 2 · 2012-07-14 00:40:47Z UTC

From my understanding most of the people that say Over-training doesn't exist say its under recovering not by doing to much.

So sleep more, I would say that is the easiest place to start. Do want you need to do and track your sleep, see how you feel. You already know how you feel at 7 hours. Lets up it to 8 and then 9. Keep increasing until you no longer feel any benefit.

If that doesn't work, you may need to take a month or so off, but a year is a little overkill IMO.

Ashley · Answer 3 · 2012-07-14 01:47:42Z UTC

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You give us your calories, but can we see a sample diet?

Also, 7 hours isn't very much, especially if it's broken up. When I am pre-comp, I aim for 10 if I can swing it.

answered Jul 14 at 1:47

Ashley
1,569●4●19

I eat lots of sweet potatoes, chicken, fish and currently adding oils, such as olive oil and coconut oil, although they make me feel like shit. I eat large servings of vegetables and fruit in moderation. I don't consume nuts because I get some inflammation from them, but eating nuts makes getting a lot of calories easy. – ROB Jul 14 at 19:18

Caveman formally known as Dan · Answer 4 · 2012-07-14 02:04:27Z UTC

I thought I was overtraining so I took a year off and feel it was one of the biggest mistakes I've ever made. I am so weak now and finding it hard to re-engage. My symptoms got worse not better and it turns out that I had a bad h. pylori infection (overgrowth.) Over-training may exist but I'd look for some lab work to support the diagnosis. Is your cortisol rhythm off. Do you have low T? The threat is real but the fear (especially in this community) is overhyped.

Does overtraining exist?

4 Answers