Envision Personalized Health

Are you over-training or under-recovering?

​Do you ever wake up feeling like you got hit by a bus and wonder why? There are many reasons to why this phenomenon happens. There is a quite often a misconception that one can be sore due to strenuous work performed the day or few days before. As I am not fighting this idea, as this could be a reason to the way you’re feeling, but today I’m going to address something that you may not have thought of that could be causing your soreness. It is more common to under-recover than over-train. What does that mean? It means that you are more likely to be sore from not eating, drinking, sleeping, or moving enough post-activity in which causes you to be sore for a longer period of time.
 
Think about it. Are you eating enough calories and protein to assist in muscle recovery, or do you just eat little snacks all day long or live off of coffee? How much water are you drinking on a daily basis? Not soda, not an energy drink, not juice or an electrolyte drink, not coffee or tea…. water. How many hours of sleep are you getting a night? Do you stay up all night, have trouble falling or staying asleep? How much are you moving outside of the gym? Are you at your desk, sitting all day, and only move when you get up to go to the bathroom?
 
So many questions. I know. Let me list and link some recommendations that may assist you in creating a better recovery plan for yourself.
 
Caloric (specifically protein) Intake:
 
“Without adequate protein, our bodies just can’t function well. We need amino acids (protein’s building blocks) to produce important molecules like enzymes, hormones, neurotransmitters, and antibodies. So when we don’t eat enough protein, our bodies plunder it from elsewhere, like our muscles, resulting in muscle loss [and soreness]. This is especially true if we’re eating fewer calories than we’re burning.”
 
“Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.8 to 1 grams of protein/pound of body weight. And this amount may increase as high as 1 to 1.5 grams/pound when looking to add lean mass using a calorie surplus.”

See full article(s) at: https://www.precisionnutrition.com/principles-of-nutrition and https://www.trifectanutrition.com/blog/how-much-protein-do-i-need-to-build-muscle
 
Water Intake:
 
“Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.”
 
See full article at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
 
Sleep:
 
“National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.”
 
See full article at: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
 
Steps:
“… Investigators suggest that step counts in the range of 7,000 to 9,000 steps/day may result in health benefits that are similar to achieving the federally recommended amounts of 150 to 300 minutes per week of moderate-to-vigorous physical activity. The physical activity guidelines encourage all adults to move more and sit less throughout the day. Locomotion, specifically walking, is an easy and popular form of physical activity for most Americans and can be of moderate intensity. Worldwide, the average number of steps accrued daily is approximately 5,000. In United States, it is 4,800. So, whether it is somewhere in the range of 7,000 to 9,000, 5,000, or 4,801steps/day, let’s keeping walking our way to better health.”
 
See full article at: https://www.acsm.org/blog-detail/acsm-certified-blog/2019/06/14/walking-10000-steps-a-day-physical-activity-guidelines
 
To wrap up, remember to give yourself some grace. Recovering takes more energy (literally and mathematically) than it does to exercise. You only exercise for a few hours when you recover the remainder of the day. Figuring out how to optimally recover for yourself takes time, but well worth it.
 
So before you blame your trainer for giving you a super hard or new workout making you sore, make sure you ask yourself, “did I actually over-train, or did I under-recover?”
 
Stay STrong out there.
 
-Coach Tiff