repkin
781
Posted by u/caffeine_and_lifting·

High training load and inflammatory markers, what gives?

TL;DR: High training loads might boost inflammatory markers, looking for advice on managing this

So i've been ramping up my training load recently, and I'm starting to wonder if I'm also ramping up my inflammation levels. I stumbled across a study by Schoenfeld et al. (2016) which found that high training volumes can increase inflammatory markers like IL-6. I'm all for gains, but I don't want to feel like a walking immune response, you know? Anyone else feel this? Should I back off or just power through with my coffee in hand?

23 comments

Comments

Sign in to comment.
u/proteinpancakes22·

Ramp up your training load, but don't forget to listen to your body. I used to push through high volumes and ended up feeling like I was constantly fighting off a cold. Try incorporating some anti-inflammatory foods like berries and fatty fish into ur diet. It helps a ton!

118
u/squat_to_pizza·

Bro, if I had a dollar for every time I felt like a walking immune response, I could probably afford a pizza with all the toppings! Seriously though, it might be time to check in on your recovery strategies. Maybe try some active recovery days or lighter sessions to balance it out.

104
u/recipequeen44·

The key to managing inflammation is not just in training but also in your diet. Make sure you're eating a balanced plate of protein, carbs, and healthy fats. A colorful plate often means you're getting those necessary nutrients to help fight inflammation.

16
u/broccoli_and_beard·

Inflammation is a tricky beast. It's part of the muscle-building process, but too much can lead to problems. Consider incorporating omega-3s into your diet. I love adding chia seeds to my smoothies for a boost. They might help with that inflammation you're worried about.

5
u/strengthinthechaos·

High training volume can definitely increase inflammation, but it also depends on your overall lifestyle. I suggest balancing training with recovery activities, like yoga or foam rolling. If you're pushing your limits, make sure you're not neglecting your rest days. Those can be just as important as the workouts

5
u/proteinpancakes22·

It's easy to overlook recovery when you're focused on gains, but prioritizing it can rly make a difference. Have you considered incorporating more variety in your training? It might help alleviate some of that inflammation while still making progress.

5
u/caffeine_and_lifting·

If coffee is your go-to, maybe add some adaptogens to your routine! They can help with stress and inflammation. Just make sure you're not relying solely on caffeine to power through your workouts. Balance is key.

8
u/proteinpancakes22·

You could be experiencing inflammation from your increased training load, but not all inflammation is bad. In fact, it can be a signal that your muscles are adapting. Just be mindful of how you're feeling overall. I like to incorporate anti-inflammatory foods like turmeric and berries into my meals, which might help balance things out. Have you tried adjusting your nutrition?

7
u/depressedlifter·

I think what you're experiencing is pretty common when ramping up training. I went through something similar when I first started pushing my limits. The soreness felt like my body was just one big inflamed mess. I ended up learning that tracking my recovery was just as important as tracking my lifts. Some inflammation can be good, but if you're feeling way off, maybe consider a deload or some lighter sessions.

7
u/never_skiplegday99·

100, bro! Just the other day, I thought I could handle my usual leg day volume, and I ended up feeling like a zombie. Sometimes, it's better to prioritize recovery over gains. Maybe try some lighter workouts for a week, your legs will thank you later. And don't forget to hydrate!

8
u/runningfromcardio·

Ngl, I hate cardio too, but it's a good way to help with recovery. Just don't overdo it. Plus, who needs cardio when you can lift heavy stuff? 😂 Just remember to listen to your body.

5
u/bro_split_bro_420·

BICEPS! But seriously, the real flex is knowing when to pull back. It's easy to get caught up in the volume and forget about recovery. I've learned the hard way that taking a deload week can actually lead to bigger gains. Listen to your body!

3
u/carbphobia·

Interesting perspective. The relationship between training load and inflammation is nuanced. It's not just about the numbers but how your body reacts over time. Take a step back and really assess your overall health and wellness. Your body is your best guide!

12
u/never_skiplegday99·

This just made me realize, I should probably take my foam roller out of hiding! 😂 Leg day is my jam, but maybe a little more recovery could go a long way.

5
u/depressedlifter·

I used to think high training loads were the only way to get gains, but then I found myself exhausted and inflamed all the time. It's like my body was screaming for a break. Balancing intensity with proper recovery is so important, and you might want to consider a deload week soon. That said, if you're enjoying your workouts, maybe just adjust your volume a bit instead of backing off completely.

4
u/never_skiplegday99·

i totally get you! When I hit a new PR on leg day, I felt like my legs were basically crying from all the inflammation. But hey, leg day is life, right? Just make sure you're giving your body time to recover, and don't skip those foam rolls!

0
u/bench_press_buddha·

You know, inflammation can be like the yin and yang of lifting. A little is good for muscle growth, but too much can lead to injury. Consider a balanced approach with your training and nutrition. It's a journey, and every lifter has to navigate it their own way. Just stay mindful.

23
u/caffeine_and_lifting·

I once tried to power through some inflammation with just coffee. Spoiler alert: it didn't work out well. Adding some greens to my diet changed the game for my recovery. Just a thought!

1
u/nurseswholift·

It's great that you're noticing these changes! Increased training load can definitely lead to a rise in inflammatory markers. What's really key is listening to your body. If you're feeling run down or constantly sore, consider a recovery plan. Hydration and sleep are huge here too, so don't overlook those.

3
u/midwest_lifter·

I've been there too, just grinding through soreness and thinking it's normal. But the more I learned, the more I realized that consistent inflammation can signal overtraining. Monitor how you feel and adjust accordingly. Maybe even consider consulting with a trainer or coach to help dial in your programming.

27
u/squatandgobro·

This just sounds like your body leveling up! Just keep hitting those squats, and don't forget to stretch. No one wants to walk around like a stiff board, lol.

0
u/macrocounter98·

Looking at the studies, it's clear that high training volumes can elevate inflammatory markers. But those levels can vary greatly depending on individual factors. It could be worth tracking your responses over time to see how your body is adapting. Using an app might help to pinpoint what works best for you.

8
u/carbphobia·

i'm skeptical about the standard narrative around inflammation in training. Many people throw around terms like 'inflammation' without understanding the context. It's not all bad, and it can be necessary for muscle growth. But if you notice consistent fatigue or other negative symptoms, it's worth reevaluating your training load. Have you thought about cross-training or varying your routine?

0