Mid-season fatigue can result in reduced physical performance in training & competition as well as greater susceptibility to injury or a lack of mental drive. Nutrition is commonly overlooked when searching for fatigue solutions yet is often a main factor affecting performance.
Nutrition To Minimise Fatigue – Mid-season fatigue can result in poor physical performance during training and competition, greater susceptibility to injury and a lack of mental drive. Nutrition is commonly overlooked when searching for solutions to fatigue, yet is often the main factor affecting performance.
Signs of mid-season fatigue may include; poor performance, reduced recovery, weight loss/ gain, disrupted sleep, irregular mood changes and increased perceived effort during physical activity.
Nutritional Factors Leading to Fatigue:
- Negative food choices – Over consumption of highly processed foods, that are typically high in calories yet low in nutritional value
- Over Consumption of Caffeine – can lead to adrenal stress and disrupt endocrine function
- Insufficient Carbohydrate Intake – Carbohydrate is the major source of fuel for the brain and body during physical activity. A lack of carbohydrate intake will lead to a depletion glycogen stores over time and reduced performance.
- Low Energy Intake – Consuming fewer calories than required maintenance calories will lead to poor recovery and increased perceived effort.
- Iron Deficiency – Will require GP assessment and blood tests to identify. Good sources of iron include red meat and pork, legumes, dark green leafy vegetables, dried fruits (e.g. apricots) and iron-fortified cereals.
- Dehydration – Inadequate consumption of fluids pre, during and post physical activity will lead to performance fatigue and an inability to maintain optimal body temperature.
Tips to Avoid Mid-Season Fatigue:
- Increase foods high in nutritional value – vegetables, fruits, lean meats, legumes and health fats
- Maintain Hydration – keep water bottle close by to avoid dehydration
- Consume adequate carbohydrates – before physical activity to fuel your body, and afterwards to replenish glycogen stores
- Visit GP – if concerned of iron deficiency