European Stars and Stripes (Newspaper) - February 20, 1990, Darmstadt, Hesse                                The run Down athlete reasons vary for fatigue by Nancy Clark am i sick am i tired or is there something wrong with my diet9 these Are questions athletes commonly ask when they Leel run Down dragged out or overwhelmingly exhausted it they sound familiar you like Many of the people i counsel May be Ever hopefully grasping Al nutrition Lor a cure All using quarts of Orange juice and bushels of apples to compensate Lor hit or miss meals Peter a 39 year old Marathon runner and lawyer is a classic example of an athlete who came to me complaining that he was always tired he wanted a dietary overhaul i us Don i take time to eat right i rarely Eal Iru ils or vegetables i live on Unk my diet is awful i Ihrk that poor nutrition is catching up with  he said Peler lived alone hated to Cook tended to survive on Deli sandwiches. Chinese takeout and pizza he rarely ate breakfast barely ate lunch but always collapsed alter a Long Day Wilh a generous least of assorted last and Latty foods he struggled to Wake up in the morning struggled to slay awake during afternoon meetings and struggled to forge through his daily 10 mile run he hoped thai dietary improvements would restore his Energy he also wondered in he needed blood tests to help diagnose the problem since Here Are both nutritional and non nutritional causes of fatigue Here s what i looked Lor while frying to find some solutions to Peter s complaint mental fatigue due to Low blood sugar. Peter currently skipped not Only breakfast bul also often missed lunch because he did t have time " no wonder he would doze Oft in the afternoon he had Low blood sugar he d eaten inadequate calories to leed his brain and it was running on Lumes. Making him Leel sleepy Lack of priority rather than Lack of time was the real reason thai Peter skipped meals the few minutes needed to Eal breakfast and lunch could have contributed to increased productivity and hence saved. Rather than wasted precious minutes muscular fatigue due to Lack of carbohydrates. Peter s last food meals filled his stomach bul left his Muscles Unlue led with adequate Glycogen to support his training program higher carbohydrate fast foods skin Damon Many athletes complain of Overall fatigue a problem nutritionists say can be resolved by better eating sleeping and training habits. Choices such As hic for crust pizza submarine Rolls rather than pita bread extra Rice instead of egg Rolls from the chinese restaurant could easily resolve that problem carbohydrate Rich snacks such As pretzels. Rico boxes Fig bars raisins and dried apricots kept at the Ollice could also supplement his meals and be readily available Lor emergency food on Days when Peter truly had no Lime to Stop for a meal the snacks not Only would fuel his muscle but also help maintain a higher blood sugar level thereby providing Energy Lor mental work As Well As physical exercise fatigue due to Iron deficiency anaemia. Peter restricted his red meat intake hence simultaneously restricted his intake of Iron an important Mineral in red blood cells that helps carry oxygen to exercising Muscles since Iron deficiency anaemia can result in needless Aligue during exercise and since Peter looked Pale i a anaemic recommended blood tests haemoglobin heat oct. Formatin. Scrum Iron and total Iron binding capacity to Rule out this possibility i also encouraged Peter to boost his Iron intake by eating Small portions of lean Heel two to Lour times a week i Elean roast Beel Sandwich stir Fried beef with vegetable Sas Well As eating other Iron Rich foods such As fortified breakfast cereals even if Peter was i currently anaemic an Iron Rich diet would invest in future Well being fatigue due to Lack of sleep. Peter s complaint about being chronically tired was us Lilied because he was tired both mentally irom his intense Job and physically irom his strenuous training he worked 8 a m to 8 p m by the time he got Home ran bought dinner ale dinner and unwound Midnight had rolled around. 6 30 a m would Corne All too soon Especial. Since Peter often had trouble falling asleep duo to having eaten Loo much at dinner i recommended that Peter try eating Srna let dinners but bigger breakfasts the Light dinner might help him Sloop better. Iho Hourlier breakfast fuel him up Lor a High Energy Day and prevent him Iron being ravenously hungry at night fatigue due to Over training. Although Peter took undo m the fact that he had i missed a Day of running in seven years to Felt discouraged thai he was i improving despite harder training i questioned whether he was a compulsive runner who punished hts body or a serious athlete who trained wisely one or two rest Days per week Are an essential part of a framing program they allow the Muscles to replenish their depleted muscle Glycogen fatigue due to stress and depression. Peter not Only had a stressful of but also was dealing with the stress and depression associated Wilh his recent divorce since he was feeling a bit helpless Wilh those situations i encouraged him to successfully control at Toast one aspect of his Lile his diet no longer would he have to be angry with himself for eating poorly by making simple dietary changes he d not Only feel belter but also feel better about himself and that s very energizing in itself Peter let my o fice with a How to list of Dio Fary improvements and the recommendation to see a physician in he continued to Leel tired despite better nutrition although chronic Latigue can be a symptom of a medical problem. I suspected that Peter s complaints could be resolved with belter eating sleeping and training habits Nancy Clark is a Boston area sports nutritionist stars and stripes bookstores stars and stripes bookstores Luck o of m my. 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