Quote:
Originally Posted by Monger
That's a truck load of carbs, man. At least that's probably not the problem for your burnout. Increasing fats and total calories could possibly help but only if you’re not getting adequate amounts now.
I linked those threads and neglected to give any specifics because when it comes to nootropics and sleep aids, a lot seems to be up to experimentation. Meaning that a lot of people don't have the same reaction and what works well for one may not work well for another. The stuff Mike mentioned is great and taking PS on your max lift training days "might" help but probably only if you're training in the evening and at a fairly high volume.
If you're nutrition is spot on... I'd focus on experimenting with some sleep aids and using ZMA+Gaba would be a decent start, like Mike mentioned. If you can get a good nights sleep after your training... many of your issues might be solved.
After that, you could look into a few nootropics that may make you feel better after training. DMAE works well for some and I've used Power Drive before with some success. It's not really a stimulant; it just puts you in a better mood. A lot of people say that DMAE doesn’t do shit… so that’s where you might need to experiment with other stuff. This would not be to help with CNS recovery... just mask some symptoms.
If you nail down the nutrition and rest, the only other option I see is to lower the volume on your max lift days…
I'd also be curious to hear Vedic's opinion.
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Well a lot of people have said what I will just repeat. However I think there are a few key steps to avoiding overtraining.
1. Sleep. Without a doubt other than nutrition, the most important, if not tied for first. * hours should be a minimum for heavy training times. Although I will say that I have done it on six hours and been ok, but over periods of time, I find to slow down. Make sue it is REM sleep. Pitch black rooms seem to help. melatonin and valerian root work well as sleep aids along with ZMA of course. On the experimental side I used a combo of Alpha-GPC, Arginine, and those herbs at night for a few months and it worked well. I used the same combo on two clients. Both reported improved sleep, and improved DOMS. To me DOMS, is indicative of sleep and recovery agents.
2. Nutrition. A voerload of carbs isn't going to prevent over training. Its just not warranted. First place i always look at someone with over training symptoms, is fat and protein intake. Carbs is the last place I look. overall I would say the least a active athlete should take is 100 grams of afat a day and up. Olive oil, almonds, etc etc. healthy ones for it. Protein, make sure you aren't a whey junkie, to where you are loosing the effectiveness of food digestion over time etc.
3. Supplements. Cortisol was mentioned. There are a number of things that can be used. We have tried a myrid of things in the past at different doses, I will list them, if you want more info just ask. Around workout times we used Vitamin C and Kava Kava with some success, we then used the same and added PS. It worked very well. ALC is one of my favorites, and it has been shown numerous times to help in neuro pathways, and it helps the prevention of dementia and other neuro diseases, which leads me to believe that there is promise to over all cognitive benefit, without the client ever really realizing the effect.
4. Contrasting showers, I like to warm up for a few minutes, get washed etc, then do it at the end. 30 seconds alternating for six minutes seems to work at the right amount for everyone I have used it on.
5. Foam rollers, massage therapy, and ART. I had a keg/hip area problem for quite some time due to overtraining, a few ART practices and it improved.
6. Yoga, active mobility training etc. Not to mention just lifestyle in general there are a ton of things to look at.