Overtraining is the result of working out too hard for too long. From a physiological perspective, the condition results in depressed levels of testosterone, growth hormone (GH) and thyroid hormones, and even an increase in cortisol—all of which is bad news if you're trying to build more muscle. These unfortunate hormonal alterations can lead to losses in muscle mass and strength, as well as diminished energy levels. Your immune system is also affected, leaving you more susceptible to illness and prone to inflammation. In the most serious cases, these effects can weigh on the central nervous system and lead to bouts of depression.
Of course, no one actually sets out to overtrain. Yet you don't want to undertrain, either, as that would hinder your progress. So what's a bodybuilder to do? The key is to keep training hard, yet provide your body with plenty of rest, recovery time and adequate nutrients. Nutrition is a critical element when you train with intensity that walks the line of overtraining, but research shows that a few critical dietary supplements can make all the difference between overtraining and progress. Don't go without these five.
