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  • Jodie Turner

Burnout

A condition associated with overwork, in the training and working environment.


How do you know?

  • Lack of motivation

  • Increased anxiety

  • Decreased muscle tone

  • Decreased performance

  • Low mood

  • Poor mind-muscle connection

  • Fatigue

Why does it happen?

Basically, the body is experiencing too much stress. Training, working long hours and lack of sleep are just a few factors which cause stress.


Cortisol (the stress hormone) is released to convert noradrenaline (hormone increasing HR) into adrenaline (the fight or flight response).


This system is utilised to prepare the body to be put under stress. If this process is over stimulated the body can become desensitised and less responsive to prevent potential health problems.


What are the causes?

  • Calorie Deficit - Being in a calorie deficit requires more cortisol to mobilise stored energy

  • Low Carb Intake - The function of cortisol is to increase blood sugar levels, therefore if carb intake is too low cortisol levels will be higher.

  • Training Fasted - Blood sugar levels will be lower with no energy source (food), therefore cortisol increases to generate energy

  • Lack of Protein

How can it be avoided?

  • Log how you feel (sleep quality, feelings pre/post session, energy levels) if one of these is not quite right adjust the intensity

  • Eat Carbs around training, these lower cortisol levels

  • Take magnesium, this helps to clear out adrenaline post workout

  • Deload sessions every 4-6 weeks


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