Severe muscle weakness and exhaustion after a competition or a training session, which is inconsistent with intensity and volume of competition or training, is called post – exercise exhaustion.
It is characterized by severe exhaustion after exercise or competition, lack of energy, decreased muscular tonicity, muscle cramps especially in the calves, lack of interest in doing other chores, loss of interest in next training session, and muscle soreness.
Potential causes of post - exercise exhaustion include:
- Decreased potassium level in the muscles.
- Rhabdomyolysis followed by a sudden increase in potassium level.
- Overtraining syndrome.
- L – Carnitine deficiency.
- Magnesium deficiency.
Potential risk factors for developing post - exercise exhaustion are:
- Newly joined members of fitness clubs (new gym-goers).
- Vegans and vegetarians.
- Elite athletes who train hard to get ready for a competition.
- Those who suffer from a chronic diarrhea.
- Those who inadequately recuperate from their previous training sessions or competition.
- Caffeine consumers: caffeine depletes potassium from the body.
- High doses of vitamin B12 and folic acid.
- Laxative abuse.
- Licorice ingestion.
- Medical conditions: hypokalemic periodic paralysis, Cushing`s syndrome, anorexia nervosa, hyperaldosteronism, and congenital adrenal hyperplasia.
c) Antibiotics (penicillin, nafcillin, oxacillin, carbenicillin, and ticarcillin).
e) Alpha – Blockers.
f) Thyroid hormones.
- Water: drink 2 – 3 liters a day and keep the body fully hydrated.
- Have sufficient complex carbohydrate before training (see “Nutrition Before Exercise” under the section of “Sports Nutrition”).
- Consume foods high in potassium: sweet potato, banana, dried apricots, and spinach. For more inofrmation about potassium, see "Potassium" under the section of "Minerals".
- Avoid having caffeine during exercise.
- Magnesium: 200 – 400 mg daily.
- L – Carnitine: 2000 – 4000 mg daily.
- Potassium: 250 – 500 mg daily. Caution: if you are on medications for high blood pressure, dialysis, or suffering from kidney diseases, you should consume potassium under the supervision of your doctor.
- BCAA (branched-chain amino acid): 3 grams 30 minutes before training, 3 grams during training, and 5 grams within 30 minutes after training.
- Calcium: 1000 mg a day.
- Pyruvate: 5 – 10 grams a day.
- Adaptogens: take two of them as per your choice and availability (see “Adaptogens” under the section of “Supplementation”).
- A high – quality Multivitamins-Multiminerals.