Supplements that Support Recovery from Overtraining Syndrome

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Today, we’re going to chat about some supplements that support recovery from overtraining syndrome. I told you all about how I fell into the overtraining rabbit hole when I was balancing writing a new book, managing a full client load, and working out at Orangetheory 4-5 times a week. We’re just about 3 months out from that, and I’m feeling so much better. I’ve lost some of the weight I gained, my skin cleared up, and I’m sleeping like a baby (thank GOD). 

I attribute that in part to stepping back and reevaluating my priorities, but also to being intentional about recovery. It wasn’t just doing fewer workouts at a lesser intensity; it was intentional recovery and replenishment that has helped me start feeling ‘normal’ again.

Supplements that help recovery

One major component I incorporated into my routine was adding in supplements that specifically work to support my hormonal health and help reverse the effects of overtraining and HPA-Axis dysfunction, specifically related to all of the stress (both physical and mental) I had put on my body. I know I’m not the only person who’s fallen into the overtraining trap and lives a stressful life (or has a Type A personality), so I wanted to share the supplements I’ve been using to aid recovery.

Supplements that support recovery from overtraining syndrome: 

Vitamin C – aids in the growth, development, and restoration of all body tissues. It boosts the immune system, helps the body absorb iron and form collagen, and it helps maintain cartilage, bones, and teeth. It can help reverse the effects of muscle damage, immune dysfunction, and fatigue.

Magnesium Glycinate – this is a naturally occurring mineral that supports healthy muscle and nerve function. (It’s very calming on the body. I often take it before bed.) Magnesium is necessary for everything and most people (!!) are deficient in it. If you are overexercising or especially stressed out, you absolutely need magnesium in your life! I’m going to refer you to this episode of This Unmillennial Life to learn all about magnesium. It’s definitely important for recovery! 

Ashwagandha – an ancient medicinal herb that is super multi-functional. It can reduce anxiety and stress, help fight depression, and even boost brain function. This herb is ideal for helping to keep balance inside the body. I can’t recommend this supplement enough! 

Pantothenic Acid – also known as Vitamin B5, this is a very important vitamin. It is needed to make blood cells which carry oxygen through the body, and (yay!) it converts the foods we eat into energy. It can also really help with acne, and my skin was a mess during when I was overtraining and working like a mad woman. 

5-HTP – full name 5-Hydroxytryptophan, is an amino acid produced naturally in the body. It is used to produce serotonin which is a chemical messenger that sends signals between nerve cells. Use this to ward off anxiety, weight gain, sleep disorders, and other health problems.

Inositol – A carbohydrate found naturally in the body, this affects the levels of neurotransmitters and the way the body handles glucose (related to stress and cortisol). This is especially important for influencing the body’s sensitivity to insulin.

Chaste Tree – works wonders for treating menstrual cycle problems and pain, premenstrual syndrome, and menopause. It helps stimulate progesterone and can help to regulate estrogen levels (meaning easier periods and less PMS – yasss!). Progesterone is typically low when overtraining. 

Maca – this is a good one! The benefits of maca include increased energy levels and endurance and the reduction of anxiety and stress. It also supports healthy brain and hormone function and can relieve symptoms of menopause like hot flashes.

Recovery is a process

On the road to overtraining syndrome recovery, I’ve used all of these supplements in conjunction with reducing my workout ‘load’, increasing my physical and mental self-awareness, and working hard to mitigate stress. Supplements will help, but they’re not a cure-all. Recovering from overtraining syndrome isn’t an overnight thing. It takes a while. Not only does the body need time, but also changing my mindset around exercise has been essential (and a little challenging – this actually took YEARS to figure out and finally accept).

It’s hard going from an all or nothing, go hard or go home attitude to one that requires me to check-in with myself and give myself more leeway to just ‘be’ so to speak. I miss my Orangetheory workouts. The relationships I had developed were wonderful and the intensity of the workouts made me feel accomplished. Plus, I just like a good sweat, ya know? 

As I settle into my new routine, however, I realize I feel so much better. Nowadays, I’m not napping on the couch after workouts or stressing about how my jeans fit. I have energy, and I’m seeing muscle definition again! And because I feel better, I am more present with my family, more productive in my business, and I am better able to find that delicate balance I think we’re all trying to find. It’s as if a fog that I didn’t realize existed, has been lifted. And that feels great!

Please consult with your doctor

Now, I am not a doctor. I cannot prescribe anything. These are simply supplements that I have used personally that I have found to be beneficial to my own unique recovery process. If you suspect that you’re suffering from overtraining syndrome and are interested in any of these supplements, I recommend you first do your own due diligence research and then talk with your doctor. We are all unique individuals with specific needs, and it’s important to choose the recovery routine that’s right for you.

Believe me, there is happiness on the other side of overtraining syndrome. These supplements may help. I hope you found this blog post helpful for identifying some supplements that support recovery from overtraining syndrome, and I wish you well on your road to recovery! 

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