Do your muscles feel weak? If do a lot of exercise or physical workouts, you may have muscle fatigue.
What is muscle fatigue? Wikpedia defines it as: “Muscle fatigue is the decline in ability of a muscle to generate force. It can be a result of vigorous exercise but abnormal fatigue may be caused by barriers to or interference with the different stages of muscle contraction.“
Muscle fatigue is common among athletes and fitness enthusiasts
This article from LiveStrong states that muscle fatigue:
“Muscle fatigue is one of the most common complaints among athletes and fitness enthusiasts. Whether you’re into cycling, running or bodybuilding, you know how it feels to have painful, sore muscles and low energy. From nutrient deficiencies and inadequate rest to overtraining, this condition can have a variety of causes.
Muscle fatigue can be caused by a variety of physical, environmental, biochemical and nutritional factors. Writing in the December 1998 issue of the “European Journal of Applied Physiology”, Jane Kent-Braun notes that muscle fatigue can be caused either by a failure of the nervous system to communicate with muscle tissue or by metabolic processes.”
Overtraining and Muscle Exhaustion
Overtraining syndrome often leads to extreme fatigue, according to a 2017 review published in Sports Medicine. The hormonal changes that occur in your body when you work out too hard or for too long can interfere with the recovery process and affect your performance.
If you’re spending long hours in the gym, your body doesn’t have time to recover. At this point, every training session puts even greater stress on your muscles and joints. You may experience performance plateaus, slow post-workout recovery, general fatigue, low energy, poor sleep and even depression.
A 2016 research article published in the Open Access Journal of Sports Medicine suggests that overtraining syndrome can affect immune function and increase oxidative stress levels. In addition to muscle fatigue, it may cause high blood pressure, irritability, anxiety, loss of motivation, mood swings, poor mental focus and weight loss. Researchers point out that simple preventive measures, such as staying hydrated, eating a balanced diet and keeping a training log, can help prevent overtraining and its symptoms.
Vitamin and Mineral Deficiencies
What you eat has a direct impact on muscle function and overall health. Certain nutrient deficiencies can keep you from performing at your peak. A 2015 study published in the journal Clinical Interventions in Aging found that adequate vitamin D intake may help prevent muscle fatigue and improve exercise performance. Researchers have also linked this nutrient to greater muscle power and strength, reduced injury risk and improved bone health.
Another nutrient that plays a key role in physical performance is magnesium. This mineral regulates muscle contraction and plays a vital role in energy production. It also activates vitamin D, which further enhances its beneficial effects on muscle function. As Medical News Today notes, magnesium deficiency may cause fatigue, weakness and muscle cramps.
Make sure your diet is rich in calcium. Low levels of this nutrient have been linked to muscle spasms and cramps, fatigue, numbness and tingling in the limbs, chest pain and other symptoms. In the long run, calcium deficiency may increase your risk of bone fractures and osteoporosis.
Eat a Balanced Diet
Nutrition and exercise are equally important. Sports supplements and recovery techniques may help with fatigue, but cannot replace a balanced diet. Eat plenty of foods rich in protein, magnesium, calcium, vitamin D, antioxidants and other nutrients.
Magnesium, for example, occurs naturally in both animal and plant foods, including spinach, edamame, Swiss chard, citrus fruits, quinoa, wheat germ, oat bran, Brazil nuts, peanut butter, salmon, mackerel and tofu.
Collard greens, kale, spinach, fatty fish and soybeans are all excellent sources of calcium, while beef liver, salmon, tuna, egg yolks and cheese pack large amounts of vitamin D.
Neurobion for muscle fatigue?
Whatever the cause, I developed “muscle fatigue” in my right arm sometime in April 2015 and my super general physician, an analytical, observant and meticulous yet sympathetic doctor was perplexed.
The doctor checked my medical records, looked at my blood work and also did a lot of prodding and tapping but she could not find anything wrong with me.
It was NOT muscle ache.
This phenomenon only happens when I stretch out my arm in a certain way and I also could not carry my handbag. Ridiculous, right?
Anyway, all she was willing to do was to prescribe Neurobion. She didn’t want to order an X-ray because I did not display any pain when she prodded or applied pressure all over my arm.
Sadly, the Neurobion, taken over a period of 3 months, did not help at all and I even had trouble driving because it hurt to turn the steering wheel!
Now, this could not do at all since I still had to go to work and also pick up the kids from school.
Hydrogen water effects on muscle fatigue
That’s when I agreed to try Hydrogen water after doing some internet research on it.
Read this article: Pilot study: Effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes. (2012)
Aoki K1, Nakao A2, Adachi T1, Matsui Y1, Miyakawa S1.
Ten male soccer players aged 20.9 ± 1.3 years old were subjected to exercise tests and blood sampling. Each subject was examined twice in a crossover double-blind manner; they were given either HW or placebo water (PW) for one week intervals.
Subjects were requested to use a cycle ergometer at a 75 % maximal oxygen uptake (VO2) for 30 min, followed by measurement of peak torque and muscle activity throughout 100 repetitions of maximal isokinetic knee extension.
Oxidative stress markers and creatine kinase in the peripheral blood were sequentially measured.
Adequate hydration with hydrogen-rich water pre-exercise reduced blood lactate levels and improved exercise-induced decline of muscle function. Although further studies to elucidate the exact mechanisms and the benefits are needed to be confirmed in larger series of studies, these preliminary results may suggest that HW may be suitable hydration for athletes.
See what I underlined?
Drinking Hydrogen-rich water BEFORE a workout?
…reduced the effects of lactic acid and exercise-induced decline of muscle function.
I am quite an athletic person because I started long-distance running when I was about 13 years old in order to lose my baby fat.
In the end, I just enjoyed the fun of running on grass tracks, especially when I could run further and further and longer and longer distances – the runner’s high 🙂
Anyway, I started drinking 2 x 200 ml packs of Hydrogen water daily.
In about 2 weeks, it’s amazing but hey, I gained the full strength of my right arm!
No kidding. Seriously.
If you have experienced muscle fatigue, you will understand the feeling of helplessness when you can’t DO anything.
Thanks to this Hydrogen water, I am back to:
- cooking for my kids,
- holding my handbag,
- typing…basically, everything I want my right arm to do.
Don’t believe me? You’ve got to try Hydrogen water once.