Over-reaching is a temporary phase where athletes intentionally push their boundaries to achieve performance gains.

Athletes may deliberately over-reach during peak weeks of a training program. This can result in short-term fatigue, muscle soreness, and a dip in performance. However, with proper recovery, this strategy can lead to performance improvements.

This could involve increasing your training volume, training load, and/or the exercise intensity of your sessions.

Intermediate and advanced athletes benefit more from over-reaching training strategies than beginners. If you are new to your sport, jumping into an over-reaching phase can do more harm than good, as your body (tendons, muscles, cardiovascular system) may not be prepared for the increased load.

Even if you are an intermediate or advanced athlete, it's always beneficial to have oversight from a coach. It's easy to get caught up in your training and pushing yourself too hard.

Common signs of over-reaching

• Temporary decrease in performance
• Increased perceived effort during workouts
• Mild fatigue and muscle soreness
• Mood swings and irritability.

Red flags

• Fatiguing too quickly during workouts
• Excessive muscle soreness
• Difficulty sleeping

Over-training, or over-training syndrome (OTS), occurs when excessive training meets inadequate rest. T he effects of over-training can be severe and long-lasting, potentially leading to chronic injuries and a significant decline in performance.

Common signs of over-training

• Persistent fatigue and lack of energy
• Decreased performance that lasts for months
• Increased injury and illness risk
• Hormonal imbalances
• Sleep disturbances
• Change in appetite and weight loss.

How to avoid over-training

• Listen to your body and prioritise rest days
• Incorporate active recovery sessions into your training routine
• Monitor your performance and adjust your training load accordingly
• Prioritise sleep and nutrition, including adequate protein intake.

Pushing your limits is required for athletic growth, but it's crucial to recognise when you're pushing too far. By tuning into your body and making informed choices about rest and nutrition, you can reach your fitness goals without sacrificing long-term health.

Protein is your recovery ally, regardless of whether you're over-reaching or training at your regular capacity. Protein aids in muscle repair and can help mitigate some of the negative effects of intense training.

Roam Protein, made with just 5 simple, high-quality ingredients, can be an excellent addition to your recovery regimen.

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