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A balance between exercise and recovery is necessary for improvements in strength and endurance. Overtraining, or failing to give the body adequate time to recover, will impact performance by limiting the body's ability to adapt to the metabolic and structural demands of exercise. (source)
Overtraining hinders performance by exhausting the body's resources, leading to energy deficits, decreased muscle function, and increased risk of injury. When the body is pushed beyond its capacity to recover, symptoms such as persistent fatigue, decreased motivation, and impaired immune function can arise. Ensuring proper recovery promotes the restoration of resources, allowing for optimal performance in upcoming events.
Supplement with a Quality Protein Source: Protein can help protect from muscle damage. (source) Protein ingestion supplies the body with essential amino acids needed for muscle protein synthesis, resulting in increased muscle mass. Increased protein synthesis is indicative of proper adaptation to training. (source) Consuming quality protein will improve markers of overtraining. Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.
Supplement with Ashwagandha: Supplementation with ashwagandha has been shown to reduce markers of stress. (source) Ashwagandha reduces cortisol levels by modulating the hypothalamic-pituitary-adrenal axis and by affecting neurotransmitter systems, which help manage stress. These actions work together to reduce cortisol concentrations in response to stress and minimize markers of overtraining. (source) Recommendation: Supplement with at least 240 mg ashwagandha daily.
