5 TIPS TO PREVENT BURN OUT
by Andrew “Pap” Papadopoulos
IsoWhey® Sports ambassador + endurance athlete
With any endurance race comes preparation and research to ensure that you not only complete
the event, but also prevent a burnout in the lead up to the race.
Whether you are looking to participate in a 9km run, cycle, marathon or ultra-endurance event, it
is imperative that you know what your body can handle and what it needs in order to get through
the event, particularly if this is new territory for you.
Listen to your body and train smart. Too often I hear of athletes ending up with chronic fatigue because they burn their adrenal glands from working too hard. Remember, it takes more discipline
to recover than it does to push yourself.
Here is my advice on how to prevent a burnout before the big race.
HAVE YOUR NUTITION SORTED
In the weeks leading up to the event, make sure
that you are consuming enough calories and the
right types of food including protein, whole grain
carbohydrates, fats and vegetables.
The types of food that you consume are very
important, as you don’t want to upset your stomach or have too many fluctuations in your energy
levels. Knowing what is right for you can come
down to experience, trial and error, and perhaps
consulting a sports dietitian.
If you want to experiment with different foods and supplements, make sure that you do this a few
weeks ahead of the event. The last thing that you want to do is change your diet and supplements the day before, only to find that it has affected you and therefore your performance.
Your nutrition practises on the day of the event will depend on the distance you are completing.
If I am competing in an ultra-endurance event, for example, I would carry an array of energy
gels, sandwiches, fats and salt tablets with me as well as a bladder of water and a second bladder containing a mix of electrolytes and magnesium, which has a specialised mineral delivery
system that enhances absorption of magnesium.
For a marathon or half marathon, I would most likely just need the water, electrolyte formula and
magnesium. However, if you are new to these events, you may consider bringing gels and salt
tablets with you too. Some of my favourites are the IsoWhey Sports Electrolyte Formula and BioCeuticals Ultra Muscleze.
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