Diet and Nutrition
Reduce (or eliminate) all high-glycemic foods, which are mostly processed grains such as most breads and products made from flour, and all sugar and sugar-containing foods. Moderating carbohydrate intake overall can also be helpful as high-carbohydrate diets may further elevate cortisol levels.Consume smaller, more frequent meals to help control blood sugar and cortisol, especially for those with symptoms of depression, fatigue, hunger, and restless sleep.Adequate caloric intake is very important—never get hungry. Include moderate amounts of protein (especially eggs and meats) and healthy fats such as olive and coconut oils, avocados, and nuts and seeds.Overtraining may disrupt the normal balance of fats in the body, causing inflammatory-related injuries. Eliminate the intake of vegetable oils (soy, peanut, safflower, corn), which can promote inflammation. EPA (fish oil) supplements can help reduce inflammation. (If serious inflammation exists, avoid all dairy fats too, including milk, cream, butter, and cheese.)Caffeine consumption may aggravate the overtrained state for many athletes. Avoid stimulants such as coffee, tea, soda, and chocolate (beware of caffeine-containing over-the-counter and prescription drugs). Some athletes can tolerate small amounts of caffeine, but many should avoid it completely.Malabsorption of nutrients is common in overtrained athletes due to the high stress levels causing poor intestinal function. This is especially common in those over the age of forty years. Dietary supplements such as betaine hydrochloride may improve digestion, and L-glutamine can improve nutrient absorption.
When committed, athletes can often recover rapidly from overtraining. This is especially true in Stage 1, where modifying the training schedule and making appropriate nutritional and dietary adjustments often provide improvements of symptoms and even the MAF Test within two weeks.
Athletes in the first and second stages of overtraining can respond quickly to proper recovery. However, those with upcoming competitions may be required to modify or cancel those events to allow for a more complete recovery from overtraining.
Athletes who are chronically overtrained—those in the third stage—generally respond much slower, even when the best care is available. They may need to cancel their next competitive season (as though they had a physical injury that prevented competing) and spend time building the aerobic system, reducing stress, and improving their nutrition. These athletes will require six months or more, and sometimes a year or two, before resuming effective competition.
