Exercise and recovery

Question
Dr. Rampacek:
First of all, please allow me to thank you for your generosity in addressing my questions.   I have been a life-long (thgough at times intermittently) runner and an "exerciser" of all sorts.  Right now I run about 3 times per week and lift weight 2 (occasionally 3) times and play tennis 1-2 times per week.  (in addition, I used to practice martial arts 2 times a week though not anymore for about 6 months, and at times play golf)  I consider myself very fit and eat more or less well, at 5' 8-9" and 155lbs.  Problem is I seem to tire very easily and do not recover easily from a hard workout.  Sometimes it might take 3 days or more after a very hard workout or a long hard run (or a tennis. of 1 & 1/2-2 hours) I am 43 yrs old and it seems to get more difficult.  I have tried to prepare for a marathon by doing a longer run of 12-15 miles but I find recuperation difficult.  My other runs are 3 to 4 1/2 miles long, usuallyu done on a treadmill.  My big problem is lack of sufficient sleep, usually sleeping 5-7 hours or less but realistically speaking, I do not believe more sleep would expedite recuperation, at least based on my past experiences; I would just sleep more.  Question is for poeple doing very high levels of intense exercises, what kind of measures do they relie on for maintaing their level, as far as recuperation, nutrition, and others are concerned.  I take protein supplements after a hard exercise.  My weekly mileage of running is about 20-23 miles in 3 runs, but even this is a struggle, and combined with the demands of running businesses, family and other hobbies, I often have difficulties in keeping up this level.   My wife often (half) jokes that I am just a weak person and that am not physically durable enough to withstand the stress!  Perhaps more talented, athletics persons are genetically built differently. Should I just find my own managelable level of fitness maintenance and stick to it?  Any advice would be appreciated.
Kris Chae

Answer
Dear Kris,

You must balance your exercise routines with adequate rest and recovery or you will overtrain (experiencing fatigue, staleness, elevated resting heart rate, irritability, insomnia and decreased appetite.)

Sleep is important, as you stated, and so is adequate energy (not from protein but from more complex carbohydrates - fruits, vegetables and whole grains. You should get 60-70% of your daily caloric intake from carbohydrates.

You may have to take more time off and give yourself days away from training or moderate your workouts by backing off from more intense sessions. Try doing 2 easier (moderate) workouts for each intense session you perform.

These suggestions may be of help but eventually if you try and keep up a rigorous schedule (with everything you do in addition to exercise) you will pay a severe price in either illness, injury or burnout. Pay attention to your body and realize that you only get fitter during recovery and not from exercise. Train hard but rest adequately. You are not being delinquent if you don't train every day. You are being wise.

I hope I have been of some assistance.

Dr. Christopher Rampacek