Battling Fatigue

I’m so fortunate to be able to make a dream of mine become reality. I’m training for my first figure competition. I train 7 days a week and follow a strict diet consisting of small portions of lean protein and vegetables. I have 12 more weeks to train before my 1^st competition in November.
As a result of my rigorous training and diet, I’ve had my share of low energy days where I’ve struggled to make it through the day because I’m completely exhausted. The extreme focus my brain requires in my day to day activities feels strained at times. For the past 6 weeks I’ve experienced high and low energy days. Sometimes it feels like I’m riding a roller coaster; I never know what the next turn or drop will be. Most of the time I won’t realize what my energy level is going to be on any given day, until that day has arrived. It’s only after I’ve completed my workout that I know what I’m in for. Low energy days can become problematic and mistakes can happen. For example…I broke my finger tip during a training session and a few days later my thigh made contact with the footboard of a bed in the dark, leaving a 5 inch raised bruise. The topper was slamming into another car! Thankfully, no one was injured other than the vehicles.
The car accident was a wake-up call. I realized I have to make some changes, otherwise the shape I’m working so hard to get my body into for competition, isn’t going to look so good if it’s covered in splints, bandages, and bruises.
The fatigue combined with my recent incidents has caused me to go back to the basics of what I learned as a fitness trainer. I believe the next 12 weeks of training are crucial, and will require that I am drinking enough water, eating properly for my brain and body as well as getting enough rest. Let’s look at the 3 components that will aid in keeping my brain sharp and my body strong.
Water
Dehydration can cause fatigue even with weight training. Dehydration doesn't have to be extreme to impair performance and as little as a three to four pound loss of water weight (something that's not too hard to imagine in a vigorous workout) can increase fatigue. Figure competitors consume 1-2 gallons of water per day. While I have been consuming the appropriate amount of water during the week; I need to maintain that level on the weekends.
A key element to avoiding dehydration is Potassium. It’s considered a volumizing agent and helps maintain blood volume and can increase the absorption of water. It's important, to drink fluids before, during and after exercise to prevent dehydration. My multi-vitamin powder has a sufficient amount of potassium; however I learned I should be taking one serving, 3 times a day. I’ve only been consuming 1 serving, 1 time a day and mixing it in my 8 oz protein shake vs. drinking it in the recommended 2-4 oz of water.

Carbs

Carbohydrates are the preferred fuel for the body, and it’s a quick energy source. I’m not referring to processed foods, rather healthy vegetables like broccoli, sweet potatoes and oatmeal. When carbohydrates run out, you can reach a point of exhaustion. However, because the body’s storage capacity for carbs is limited, carbs should be consumed throughout the day in small, frequent meals. The reason for this is to sustain blood sugar, which is the primary fuel for your brain! In order to avoid breaking your finger and having a car accident (mental and muscle fatigue), you should be eating every 2-3 hours. The day I slammed into the other car, I had gone 4 hours between meals and was mentally and physically drained. Normally, I eat every 2-3 hours.

Sleep

The best training routine, diet and supplement program will not compensate for insufficient rest, and sleep is the best. For those of us who are training in the bodybuilding sport, the main functions are growth and mental alertness. It helps with repairing muscle and other tissues. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable to be refreshed and allows the brain to recharge. It’s time I hit the sack at the same time every nite!

My success is tied to keeping hydrated, eating every 2-3 hours and getting plenty of Z’s. I hope to attain all three, from this point on. I'm hopeful the small changes I make will prevent any further accidents and help me feel more energized on a regular basis! I'll keep you posted.

Until next time…