Supps missing?Body tired and sticth during runs

HI guys

I did the warrior Commando this past weekend - Got such bad stitches during the race and After the race my calves and shins cramped like crazy

I was tired and not on par the previous week

I over slept about 3 morning for training - where other times I always go.

Currently taking
In the morning
Multi vit
Calcium & magnesuim with boran
Fish oil
After training
Glutamine
Creatine Whey

B12 & complex once a week in injections

Train in morning 4 day split weights
Twice a week kickboxing for cardio
Twice a week 4km run

Next race is impi in 2 weeks.

Need to up my game - when I run during the week one time I will be 100% and have no issues, then another time I wills stitch up before 2km are even over. And as Murphy would have it stitched this weekend

What am I doing wrong - I had 80 gram oats and 2 eggs before I started the race

Please ask questions and try help me solve this.

What's the rest of your diet containing? Sounds like over training to me so lack of food is the key..

Oats before training in morning
post workout creatine, glutamine, whey
post workout meal chic, basmati rice and brocolli
Then Peanuts and whey
chic and mixed veg + peanuts
I have added a babana in around 3h - trying to avoid crambs with the potasuim
Dinner Steak and mixed veg
Whey + peanut butter before bed

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1 reply

Water and sodium ?

What quantity of each food source are u taking in?

Seems like overtraining. Stress ? Proffesional life & private life.

I think it's more under eating than anything else.

Good luck dude! These races seem to drain a person. My wife is a bit snotty today, my buddy is also a bit sick as am I. But I know my immune system is down at the moment... so shovelling in vit c etc.

Stitch
There have been many theories as to the explanation, but Dr tim noakes has perhaps given the most conclusive explanation, 'Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain. Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments'

As for a solution 'stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. The pain is relieved immediately and you can resume running as soon as the pain disappears. The pain usually will not go away unless you stop running long enough to raise your liver'

Fatigue, as the others mentioned overtraining and under eating

Mike12freee has also got a good point regarding hydration and sodium, how much water excluding training water are u getting in on a daily basis?

Thanks for the replies guys

Water intake sits at 3l per day and then some extra during Weights and cardio of course.

My total calories are 2500, I am on 300 deficit at the moment. Should I change this to maintenance?

In regards to the sodium, should I take something like bicarb once a day?

FIllet - issue is some days I am 100% and other days; stitch from start to finish, quiet a pain - pun intended

Oupa - Might be stress as wedding day getting closer with planning etc etc

Warrenpridgeon - Thanks man - This is why I need to get a proper balance and by able to read my body better and get it to peak when I want it too - lat week was the worst week to feel like I did before a race.

crawler wrote: Warrenpridgeon - Thanks man - This is why I need to get a proper balance and by able to read my body better and get it to peak when I want it too - lat week was the worst week to feel like I did before a race.

I had wisdom teeth removed 2 weeks before my previous warrior. Got an infection that took two weeks to clear... was still on antibiotics when I did the race.

Also didn't eat properly in the two weeks before the warrior. Had terrible cramps in my calves with 1.5km left... NOT fun... lol...

How can u be certain about this when haven't listed any amounts for your food intake. I think u are over training cos u are under eating. My opinion. And water intake should be close to 6-8l a day excluding training water.

DJ wrote: How can u be certain about this when haven't listed any amounts for your food intake. I think u are over training cos u are under eating. My opinion. And water intake should be close to 6-8l a day excluding training water.

I second DJs sentiments.
I experienced the same problems when my intake was too low at the previous warrior.
This warrior I ate a lot better the week before and I had no cramps and plenty energy to keep going.

6 - 8l of water without training water ? Fokkit. I don't agree sorry bud.

Oupa wrote: 6 - 8l of water without training water ? Fokkit. I don't agree sorry bud.

3% of your bodyweight in water on off days, 5% on training days +-

Check this extract from bodybuilding.com on water intake

Too Much Water?


The reason why over hydrating can be dangerous is that when we consume large amounts of water when exercising, blood plasma (the liquid part of blood) increases, while the sodium concentration in the body fluids decreases, both as a result of the dilution by the water but also because sodium is lost by sweating.

Hyponatremia, or low blood sodium, generally happens after drinking too much plain water and can lead to adverse effects and tissue damage, and interfere with brain, heart, and muscle function.

Early symptoms can be difficult to spot and include:

•Confusion
•Nausea
•Fatigue
•Muscle cramps
•Weakness

More severe symptoms can include vomiting, muscle twitching, delirium, seizures, coma and death.

A new review of three deaths of US military recruits highlights the dangers of drinking too much water. Like in sports, the military has traditionally focused on dangers of not drinking enough, especially under conditions often associated with exercise and hot conditions. However, getting overzealous over the need to drink large amounts of water and over-hydrating can have deadly consequences.

WOW that is a lot of water

Well I have all my calories - protein, fats and carbs worked out - same reason some other people do not post complete diets on here.

In regards to the sodium - what needs to happen here, should I take something like bicarb once a day?

FIllet wrote:

Oupa wrote: 6 - 8l of water without training water ? Fokkit. I don't agree sorry bud.

3% of your bodyweight in water on off days, 5% on training days +-

Bodyweight In kg I assume?

Then my water in take needs to be increased by maybe a liter or 1.5

Exactly. I assume you are no body builder either ?

crawler wrote:

FIllet wrote:

Oupa wrote: 6 - 8l of water without training water ? Fokkit. I don't agree sorry bud.

3% of your bodyweight in water on off days, 5% on training days +-

Bodyweight In kg I assume?

Then my water in take needs to be increased by maybe a liter or 1.5

Correct, I get 3.6lt on off days and about 6lt on training days. I drink the extra 2.4 odd lt whilst I train.

Guys 6l is not hard. If u think about it, if u are having 2-3 shakes a day@ 500ml of water thats 1.5l, so to drink a liter when u wake up, a liter before bed that's 3.5l so u need to get 2.5l during the day. Not hard if u are training hard and having a high sodium intake. At 92kgs I am drinking 8l a day and 1.5l during training. If I don't I feel as dry a dessert....

8 litres a day? :blink: Remember the amount of water you need depends on how big you are as well. An average man needs much less than your average bodybuilder. 8L Maybe if you live in Upington and do your cardio in the mid day sun in a bomber jacket. :lol:

Not saying it's a bad thing. Just that someone who is not on cycle or precontest does not need as much water. Phil Heath say he drinks a gallon a day (around 4l) off season so most of us mere mortals would be fine on less.