The primary cause for fatigue is usually doing too much volume and/or intensity too early in a fitness or performance program. We need to progressively build both, over weeks, to our target race levels.
I frequently come across athletes who get fatigue early on, where neither volume or intensity are the issue. These athletes have taken the right steps but still get real fatigue stopping or inhibiting their training and progress. Here are some possible causes.
Insufficient sleep or recovery
Physical training wears us down, it is the recovery that makes us stronger by super compensating, ensuring we perform better next time. Without sufficient and effective recovery, we simply get weaker and fatigued. Athlete should be sleeping a minimum of 7.5 to 8 hours a day on average. Those training an extreme levels (15 hours / week +) will need more. Keep track of your sleep hours and ensure you are getting enough. Have a read of this earlier post on the subject of sleep.
Insufficient Protein
Training causes muscle and cellular damage. When the body repairs, they are repaired stronger. Protein, minerals and vitamins are the raw materials for the repairs. With insufficient protein we quickly compromise our immune system, get fatigued and inhibit our progress.
So how much protein do you need? Try this Protein and Carbohydrate requirement calculator.
Where do you find the protein in my way of eating? Have a read of this post on protein and this video on what the right amount of daily protein looks like.
Insufficient Electrolytes
The third is Electrolytes. Specifically sodium, magnesium and potassium. Potassium and magnesium should be available through diverse food choices. Green leafy vegetables are rich in magnesium, especially Spinach. Nuts are also rich in magnesium. Potassium can be found in spinach, avocado and sweet potato amongst other vegetables and fruit.
In our ancestral days sodium was attained mostly through the water we drank. In recent times the water we drink is purified and has no sodium. Processed food is now the primary source of sodium, especially bread, pasta and processed meats. If we move away from processed foods, as recommended in healthy diets, we need to ensure we liberally add good quality salt (rock salt or Himalayan salt) to our meals and water. Have a read of this earlier post.
Medical reasons
There is also a possibility that there may be an underlying clinical issue adding to fatigue such as low testosterone or adrenal fatigue. If fatigue is severe or persistent it is always a good idea to have it checked out by a medical practitioner.
