Overtraining Syndrome: Fact or Myth?

Overtraining syndrome is a condition in which an athlete experiences a decline in performance, even though they are training, and also shows symptoms of disturbed eating and sleep patterns and mood changes. They may also feel very fatigued. The idea is that the athlete is not letting their body rest and, in the effort to gain an edge by training constantly, they are actually harming their performance. But does overtraining really exist? Isn't more training better?

Studies have shown, and many experts agree, that overtraining syndrome exists and is an all too real problem for many athletes. More is not always better. However, there is some disagreement on the definition of the syndrome and how to determine if someone has it, but below are some generally accepted symptoms of overtraining.


Decline in performance
Tiredness, lack of energy
Aches and pains or leg soreness
Sleeping problems
Pain in muscles or joints
Increased number of colds, feeling sick more often
Inability to complete training sessions
Moodiness
Depression
Loss of appetite
Increased injury incidence
Reduced maximum heart rate
Elevated resting heart rate

The cause of a decline in performance is not always as easy as overtraining. There can be many other reasons. Overtraining syndrome involves much more than not playing well. If you believe you may have or may be developing the syndrome, the only remedy is rest. The longer you have been in a state of overtraining, the longer your rest period must be.

Be aware of your eating, sleeping and exercise habits. Keep a journal of your activity and watch for warning signs. Your best bet is to pay attention to your body and catch symptoms early so you can take a few extra rest days before you develop full-blown overtraining syndrome. Remember, rest and recovery are just as important for optimal performance as intense training.

Preventing and Overcoming the Female Athlete Triad

Female athletes are at risk of developing the Female Athlete Triad, which includes disordered eating, loss of menstrual periods (amenorrhea), and osteoporosis. The loss of calcium and bone associated with the triad can increase the risk of stress fractures and other injuries. The triad affects all aspects of the individual’s health and can lead to life-threatening situations.

What can you do to avoid the triad or overcome it?

1. As an athlete, your body NEEDS fuel to perform. Do not skimp on foods or skip snacks. Be sure to eat calorie dense and nutritious foods to help your body fuel its daily processes and your training. Keep in mind, as a female, you probably need to eat more than you currently think you should and definitely more than your non-athlete peers.

2. For an athlete, the scale does NOT give an accurate picture of how healthy your weight is. Muscle weighs more than fat. As an athlete, you may weigh more than you think you should, but have a very low percent of body fat. Use body composition as an indicator of how healthy your weight is.

3. Work with a registered dietitian to determine how many calories you need a day and to get help choosing foods to meet these needs.

4. It is easy to forget about your menstrual cycle, especially when you have the busy life of a student-athlete, but don’t. Pay attention and track your cycles to be sure they are regular. If you miss more than 3 in a row, or they become very irregular, talk with your trainer and a doctor. Irregular cycles or loss of cycle (amenorrhea) can lead to a host of health issues.

Resources:

http://www.femaleathletetriad.org/

http://www.drugs.com/cg/female-athlete-triad.html

Do you have an eating disorder?

Contributed by Becky Achen, CPT

“My first year of college, I ran at least four miles every morning, seven days a week. I would eat cereal, or a granola bar and head to class. Sometimes, after class, I would tell my friends I was going to nap instead of eat lunch. I would take a few afternoon classes and then head back to the gym to lift weights, bike, elliptical, or run more. A few hours later I would leave the gym and meet my friends for dinner, during which I usually ate a full meal. A few days a week, I played intramural sports on campus or in city leagues.

For six months, I worked out vigorously for 3 hours a day, every day, eating well under the amount of calories I needed to fuel that type of activity. No matter what I did or what people said, I never thought I could work out enough. I would look in the mirror and it would only make me run harder, workout longer, and vow to spend more time in the gym. I wore baggy t-shirts, sweatshirts, and sweats all the time.  

For an entire week straight, I slept over lunch and didn’t eat.  Something that used to be an occasional occurrence was becoming the norm. One day, I realized I would have to skip a workout and I totally freaked out. The obsession took over and I mentally could not deal with it, how was I going to make up for the lost workout? I was anxious and angry and missing the workout was all I could think about for days.

I don’t know how it happened, but I suddenly saw how many things I had given up because I needed to workout. I finally realized how many times I had skipped eating lunch. Exercise was running my life.  My obsession with how I looked was taking over. It was then that I asked my friends to help snap me out of it. I don’t know how I realized it, but I am lucky. There is no doubt in my mind that I could have easily continued on the path that I was headed own, towards a full-blown eating disorder.”

We addressed eating disorders in January (Recognizing Disordered Eating), but how do you look at yourself and recognize if you have an eating disorder, or better yet, how do you recognize if you are heading down that path? Did you identify with the story above? Did any of the comments, attitudes, or beliefs match your own? As an athlete, you are already at a higher risk for developing disordered eating because of the emphasis on having low body fat, the amount of calories you expend training, and often a desire to be perfect.

First, we encourage you to look at your habits right now and ask yourself the questions below.

·         Do I spend a lot of time working out, especially on top of my training for my sport?

·         Do I skip things I would like to do to workout instead?

·         Do I skip meals?

·         Do I prefer to eat alone?

·         Do I eat almost nothing all day and then stuff myself full of pizza, chips, candy, etc. in the evening?

·         Have I ever made myself vomit or take a laxative?

·         Do I feel guilty or bad about myself if I take a day off from workouts?

·         Do I look in the mirror and feel fat, no matter how thin others may say I am?

·         Do I count every calorie I eat?

·         Am I afraid of gaining weight?

Many of these same questions are a part of the self-assessment tests below. Please take them, they will give you a score telling you if you are at risk for developing an eating disorder, or if you may currently be suffering from one. No one will see the results but you, so be honest with yourself. If you can catch disordered eating early, you can get help before it develops into a full blown eating disorder.

http://eatingdisorder.org/about_eating_disorders/resources/quiz.php

http://www.casapalmera.com/assessments/eating-disorder-self-assessment.php

Disordered eating isn’t always easy to spot. You don’t have to be able to see someone’s ribs or witness them vomiting for there to be a problem. Individuals with severe, full blown eating disorders did not start out that way. It is a progression that starts small. Assess your own attitudes, feelings, and behaviors related to food and be aware of your own propensity to develop disordered eating. And keep yourself on the path to a healthy body image.