Fighting Fatigue with Diet

Most people have experienced different levels of fatigue in their lifetime. For athletes, fatigue is normally caused by increased physical activities and intensity of exercise which is usually temporary and may fade away when athletes get used to the new training mode. On the other hand, fatigue is also related to many nutritional factors, such as energy consumption, low blood sugar and dehydration, affecting athletes’ performance during training and competitions.

Symptoms of Fatigue Include

Rapid heartbeats (Palpitations)

poor exercise performance

Exhaustion during exercise

sore muscles

appetite loss

weight loss

Decreased immunity

sleep disorder

Emotional fluctuation

In order to Avoid Fatigue Due to Nutritional Factors, Athletes Should:

- Intake adequate nutrition and calories per day; follow a diverse and balanced diet; and avoid long-term nutritional supplements.

- Eat 3 to 12 g carbohydrates per kg of body weight according to the intensity of exercise. Carbohydrate is the primary fuel of the body, and a prolonged shortage will lead to chronic fatigue syndrome Further information and food suggestions are available at the Exercise Nutrition Website.www.sport.gov.mo

- Eat 1 to 1.2 g carbohydrates per kg of body weight within the first hour of exercise, To effectively regain strength, suggest 1 to 1.2g carbohydrates per kg of body weight within the first hour of exercise.

- Athletes need 1.3 to 1.7 times more iron than other people. Iron can be loss through sweats, urine, feces and menstruation, causing fatigue. Also, anti-inflammatory drugs may increase the risk of iron deficiency.

- Drink enough water before, during and after exercise or competitions. which is a thing that should not be done only when thirsty . If the exercise duration is relatively long, electrolyte drinks are preferred.