Sports can be very demanding on the body. Some activities are stop and go, such as in baseball and football, while others are high intensity throughout the duration, like soccer or basketball. You train and prepare for your chosen sport, but that doesn't mean you can always avoid muscle fatigue. Muscle fatigue can be felt as heavy, tired muscles or even the general feeling that you cannot continue. Treat and/or prevent muscle fatigue in sports with a few steps.
Rest
Rest is a necessary component of any training plan or competitive sport. When you exercise, you break down your muscle tissue, deplete nutrients and lose water, according to the National Strength and Conditioning Association. Any and all of these can contribute to muscle fatigue. In general, you need to rest a muscle after resistance training at least 48 hours before you work it again. For endurance and sport-specific training, there are no set rest guidelines. Instead, speak with your coach or fitness expert about your training and performance. They will be able to guide you and see that you get adequate rest and recovery.
Nutrition
Athletes need more calories than the average person due to the high amounts of physical activity they perform. The exact number of calories you eat as well as the balance of nutrients depend on your sport, body weight, goals and training regimen. Carbohydrates, protein and fat all are necessary for energy and body function. Carbohydrates are the nutrient that is most commonly depleted during sports or physical activity. However, protein and fat are essential for recovery and function. Eat balanced meals throughout the day as well as after sports to prevent and/or treat muscle fatigue.
Hydration
Hydrate, hydrate, hydrate. Water is the most abundant component of your body. Even slight dehydration can cause muscle fatigue or a loss of coordination, according to the American Council on Exercise. Drink before, during and after sporting events to prevent dehydration and fatigue. At minimum, men should consume 125 ozs. of fluids per day, while women should drink about 91 ozs. per day. With intense physical activity, you need to increase the amounts. If you are thirsty, you are already starting to dehydrate.
Considerations
Your muscle fatigue during sports could be an isolated incident that you recover from quickly. However, chronic problems could lead not only to decreased performance but also injury. If this is a concern, see a physician to see whether there are any other causes besides your training. A dietitian can make sure that your nutrition and hydration are adequate, while your coach can determine whether you are overtraining. Work as a team to prevent muscle fatigue or recover quickly from any occurrence.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, M.S., R.D.; 2008
- Brian Mac Sports Coach: Muscle Fatigue
- American Council on Exercise: Healthy Hydration
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