Some soccer players complain of chronic fatigue after eating. They feel run down, dragged out, and overwhelmingly exhausted

1. 11/2/2014
fatigue-after-eating | Health
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Some soccer players complain of chronic fatigue after eating. They feel run down,
dragged out, and overwhelmingly exhausted. They come to doctors wondering if something
is wrong with their diet—and if taking vitamins would solve the problem.
Here are some questions she asks to help decipher the source of their energy problems.
•Are you tired due to low blood sugar? If you skimp on breakfast, miss lunch because you
"don't have time” and then doze off in the afternoon because you have low blood sugar, no
amount of vitamins will solve that energy problem! You need to choose to make time to eat
lunch, and choose to stock wholesome snacks (nuts, dried fruit) at school or work.
•Is your diet too low in carbohydrates? If you eat too many fast-but-fatty food choices and
fatigue after eating, or you think just salad with chicken is a healthy choice, you will fill your
stomach but leave your muscles poorly fueled with inadequate glycogen to support your
training program.tired after i eat You’ll end up playing with “dead legs.”
•Are you eating enough? Some female soccer players simply don’t eat enough, and/or
enough of the right foods. They erroneously buy into the diets of sedentary peers, or they
are too distracted or busy to consider fueling to be equally important as training.
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2. 11/2/2014
fatigue-after-eating | Health
•Are you iron-deficient and anemic? If you eat little red meat and consequently consume
little iron, you might be low in this important mineral in red blood cells that helps carry
oxygen to exercising muscles.fatigue after eating Iron-deficiency anemia can result in
needless fatigue during exercise. (To boost your dietary iron intake, with or without meat, see
Chapter 7.)fatigue after eating bread You might also want to talk with your doctor about
getting your blood tested (hemoglobin, hematocrit, ferritin, serum iron, and total iron-binding
capacity) to rule out the possibility of anemia.
FEMALE PLAYERS AND IRON
There are cases in which female soccer players, even as an entire team, undergo simple
blood tests to determine iron levels. And when and if there is a shortage, iron supplements
may be prescribed. This is the case for Sonia Bompastor, a 2009 leaguewide Player of
the Month from the Washington Freedom, who relates,
“I take iron because I'm anemic and I need that iron to perform on the field. If I don't take
the pills my body is tired and I always want to sleep. A lot of soccer players need to take
iron.”
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3. 11/2/2014
fatigue-after-eating | Health
•Are you getting enough sleep? Perhaps you are simply burning the candle at both ends
and are rightfully tired. While advice to “get more sleep” is easier said than done, you can
strive to make sleep more of a priority on your “to do” list.
THE NEED FOR SLEEP
In addition to fatigue, lack of sleep directly affects athletic performance. According to
research by Peter Walters, Assistant Professor of Kinesiology at Wheaton College in
Illinois, cumulative sleep deprivation has been shown to reduce cardiovascular performance
by 11%. It also affects other measures of performances, such as focus, perceived
exertion, and alters the supply of energy to the muscles.
•Are you overtraining? Some soccer players think they will improve faster if they train as
hard as possible every day. Wrong! One or two rest days or easy days per week are an
essential part of a training program; rest days provide the time the body needs to replenish
depleted muscle glycogen. This can be difficult with mostly organized play and overcrowded
scheduling. Look for a coach/team with a sensible program; talk to your current coach, and
don’t double card (play for two teams) or guest play if you suspect overtraining, or don’t
want to risk it.
•Are you stressed or depressed? When life is feeling out of control, stresses can certainly
drain your mental energy, create sleep problems, and leave you feeling exhausted.fatigue after
eating Choosing to eat healthful meals on a regular schedule can help you feel better both
physically and mentally. That is energizing in itself.gluten fatigue after eating Food increases
the level of serotonin, the “feel good” hormone.
For most soccer players, resolving fatigue with better eating, sleeping, and training habits is
more effective than taking vitamin pills. By implementing the simple food suggestions in this
book, you can transform low-energy eating patterns into a fueling plan for success.
Your best bet for fighting fatigue is to be responsible with your choices and nourish your
body with the right balance of wholesome foods.fatigue after eating sugar Make the effort to
eat a variety of foods and fluids from the different food groups every day to consume not
only the amount of the vitamins and minerals you need, but also the calories your body
needs to prevent fatigue.
If you are tempted to take supplements for health insurance, do so only if you simultaneously
choose to eat responsibly. Remember,if you have fatigue after eating no amount of
supplements will compensate for an inadequate diet—but you will always win with good
nutrition. Eat wisely, eat well!
Learn More Here:
Chronic fatigue syndrome
Chronic fatigue syndrome fact sheet
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