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To avoid sports burnout you need to change your nutritional intake, otherwise you can create the symptoms of burnout whether you are a keen sports person or couch potato!

How can you avoid Sports Burnout?

Regular exercise has countless health benefits, but it can mean you need to check and ‘tweak’ your nutritional intake. The correct balance will help you maintain your energy levels and protect you from ‘burn out’ and injury.

It is crucial to keep an eye on ‘Vitamin B Complex’, this is because their group combined role is the release of energy from food and help prevent burnout. If you have an active lifestyle and partake regularly in sports you will probably require slightly higher amounts of Vitamins B1, B3 & B5.

What should you be taking?

Click on the individual below links to find out more:

Calcium

Zinc

Iron

Vitamin B complex:

Vitamin C

Remember, exercise generates free radicals and can take its toll on your immune system especially if you have a stressed  & busy lifestyle. Vitamin C has a key role for all sports participants.

Vitamin E

Can Magnesium reduce stress and relax muscle tension?
Is magnesium a natural stress buster?
What does Magnesium do?

It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism!

Basically, a Magnesium deficiency can leave you feeling anxious, stressed and cause muscular tension… so the answer for me is a resounding yes, Magnesium Is A natural stress buster!

Click HERE to book your bespoke stress reducing treatment

Better still, remember can help increase your overall energy.

How do you increase your daily magnesium intake?

By supplementing your diet or increasing your choices of the foods listed below.  Before we go to the table I’d like to point out a few extra tips:

Many sources of information mention the value of Soy products (e.g. Tofu, soy flour, and soy milk). However, soy milk is high in phytoestrogens (as well as magnesium) and it has been suggested that it is unhealthy to eat Soy in large quantities because it may raise oestrogen levels &/ it may cause thyroid problems.

Caffeine can cause a magnesium loss.

How much Magnesium do you need and where can you find it in your diet?

The following is the recommended dietary allowance (RDA) for magnesium in children and adults:

Age
(years)
Male
(mg/day)
Female
(mg/day)
Pregnancy
(mg/day)
Lactation
(mg/day)
1-38080N/AN/A
4-8130130N/AN/A
9-13240240N/AN/A
14-18410360400360
19-30400310350310
31+420320360320

 

Sources of dietary magnesium

Sourcemg/100gSourcemg/100g
Kelp760Sunflower seeds38
Wheat bran490Barley37
Wheat germ336Dandelion leaves36
Almonds270Garlic36
Cashews267Fresh green peas35
Molasses258Sweet potato31
Buckwheat229Blackberries30
Brazil Nuts225Broccoli28
Hazelnuts184Cheddar cheese25
Roasted peanuts180Cauliflower24
Millet162Carrots23
Pecans142White fish23
Rye115Celery22
Bean Curd111Chicken21
Dried Coconut90Asparagus20
Brown rice88Beef18
Whole-wheat bread76Potatoes17
Dried Apricots62Tomatoes14
Corn48Oranges13
Avocado45Whole milk13
Parsley41Eggs12

 

Personal note from Dawn:

I found Magnesium made a huge difference on my body, my trick was always to carry a bag of cashews (hardly difficult to make this healthy change!!) and so many clients agree it has had a very positive and speedily effect.

Click HERE to book your bespoke stress reducing treatment

 

Reduce Stress, Recover From Burnout… Read my book

'It's All About ME' | By Dawn SymonsA PRACTICAL GUIDE FOR A HEALTHY BODY AND MIND

 

When you become embroiled in extreme stress and burnout, one of the biggest difficulties is that is that on the surface you appear to be ‘normal’, healthy and well.

Loaded popular beliefs that Chronic Fatigue Syndrome (ME) does not exist, along with labels such such as hypochondriac, attention seeker or lazy, do little to resolve the emotional conflict of this crippling disease.

What I know for sure is that there are things that you can do… I know this to be true because I had to find and do them myself.

I wrote this book because I burned out 3 times. Frantically chasing a solution for my problems made things even worse. But after many long years I found a solution which is the exact opposite of frantic…

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