Are you struggling to find the energy to work out? Many people find it difficult to muster the motivation to exercise, especially after a long day at work. But don’t give up just yet. In this post, we’ll explore how to get energy to workout. Let’s dive right in.
Practical Tips on How to Get Energy to Workout
Whenever you feel too tired or lack the necessary energy to workout, here are tips that can help you get started:
1. Eat Right for Energy
If you’re struggling to find the energy to get to the gym, it’s time to take a closer look at what you’re eating. The right pre-workout meal can give you the energy you need to power through your workout and see results.
What Is the Ideal Pre-Workout Meal?
The ideal pre-workout meal should be high in carbohydrates and low in fat and fiber.
Carbohydrates are your body’s primary energy source, and eating them before your workout can help you power through even the toughest routines.
Good options include whole grains like brown rice and oats, as well as fruits like bananas and apples.
Protein is also important for building and repairing muscle tissue, but it’s best to eat it after your workout rather than before. If you do want to eat some protein before your workout, choose lean options like chicken or fish.
How Can You Eat for Sustained Energy?
Eating for sustained energy means choosing foods that slowly release their energy over time. This will help you avoid the energy crashes that can leave you feeling drained halfway through your workout.
Good options include complex carbohydrates like whole grains, fruits, and vegetables. These foods take longer to digest, which means they release their energy more slowly and keep you feeling full and energized for longer.
It’s also important to stay hydrated. Dehydration can sap your energy and leave you feeling tired and sluggish, so make sure to drink plenty of water before, during, and after your workout.
Does Nutrient Timing Matter?
Nutrient timing refers to when you eat certain nutrients in relation to your workout. While there is some debate over whether nutrient timing matters, many experts believe that it can help you get the most out of your workout.
For example, eating carbohydrates before your workout can help you power through your routine while eating protein after your workout can help you build and repair muscle tissue.
Overall, the most important thing is to listen to your body. Experiment with different pre-workout meals and nutrient-timing strategies to find what works best for you.
2. Hydrate Well Before the Workout
Hydration is key to providing your body with the energy it needs to exercise. Water is essential for regulating body temperature and maintaining bodily functions, including energy production.
When you are dehydrated, your body has to work harder to perform the same tasks, which can leave you feeling tired and sluggish during your workout.
To ensure that you are properly hydrated, follow these hydration guidelines by Sports Health:
| When | How Much to Consume | Comment |
|---|---|---|
| 12-20 oz water or sports drink, 8 oz just before the event | Consider small salty snacks for fluid retention | 12-20 oz water or sports drink, 8 oz just prior to the event |
| During exercise | 6-12 oz of water or sport drink every 15-30 minutes | No energy drinks. Consider sodium replacement in endurance events |
| Postexercise | 16-24 oz of fluid for every pound lost | May obtain sodium and electrolyte replacement from a wide variety of foods |
Workout Energy Drinks
While water is the best option for hydration, there are also workout energy drinks available that can help boost your energy levels.
These drinks typically contain caffeine, which can help improve focus and endurance, as well as other ingredients such as electrolytes and B vitamins.
However, it’s important to be cautious when consuming energy drinks, as they can also have negative side effects such as increased heart rate and dehydration if consumed in excess.
It’s best to stick to water for hydration and only consume energy drinks in moderation, if at all.
3. Get Adequate Sleep
Getting enough high-quality sleep is essential for maintaining energy levels throughout the day, including during your workouts. According to the Sleep Foundation, adults should aim for 7-9 hours of sleep per night. However, this number can vary depending on the individual’s needs.
Not getting enough sleep can lead to fatigue, decreased motivation, and poor performance during exercise.
A study conducted in 2020 tracked 82 young elite athletes (aged 18-23) over the course of one year. The study’s findings revealed that athletes who consistently slept for 8 hours or more reported significant improvements in mood, better sleep quality, increased energy levels, and an overall perceived increase in the quality of their training.
These benefits were observed in both male and female athletes.
To improve the quality of your sleep, try sticking to a consistent sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing sleep environment.
Additionally, regular exercise can also help improve sleep quality, which can in turn improve your energy levels during the day.
Overall, there is a positive correlation between longer sleep duration and improved mood, sleep quality, and higher energy levels.
This means, getting adequate sleep is crucial for maintaining your energy levels and ensuring you have the motivation and stamina to hit the gym and get the most out of your workouts.
4. Use Natural Energy Boosters
If you’re feeling sluggish before a workout, natural energy boosters can help you power through your routine. Here are some foods and herbal supplements that can help you boost your energy levels:
What Are the Various Energy-Boosting Foods
- Coffee: Coffee is a popular energy booster that contains caffeine, which can help you stay energized and focused during your workout. Try drinking a cup of black coffee about 30 minutes before you exercise.
- Green Tea: Green tea is another great source of caffeine that can help you stay alert and focused during your workout. It also contains antioxidants that can help improve your overall health.
- Bananas: Bananas are a great source of natural sugars, which can help boost your energy levels. They’re also rich in potassium, which can help prevent muscle cramps during your workout.
- Oatmeal: Oatmeal is a complex carbohydrate that can help provide sustained energy throughout your workout. It’s also rich in fiber, which can help keep you feeling full and satisfied.
Which Herbal Supplements Can Boost Energy Before Workouts?
- Ginseng: Ginseng is an herbal supplement that has been used for centuries to boost energy levels. It can help improve mental clarity and focus, making it a great supplement to take before a workout.
- Rhodiola Rosea: Rhodiola Rosea is an herbal supplement that can help improve physical endurance and reduce fatigue. It can also help improve mental clarity and focus.
- Ashwagandha: Ashwagandha is an herbal supplement that can help reduce stress and anxiety, which can help improve energy levels. It can also help improve physical endurance and reduce fatigue.
- Maca Root: Maca root is an herbal supplement that can help improve energy levels and reduce fatigue. It’s also rich in antioxidants, which can help improve overall health.
5. Time Your Workouts Correctly
Timing your workouts correctly can be a great way to muster the energy to workout especially when you don’t feel like hitting the gym.
How to Find Your Ideal Workout Time
The best time to work out is when you have the most energy. Everyone’s energy levels are different, so it’s important to find the time that works best for you.
Some people prefer to work out first thing in the morning, while others prefer to exercise later in the day.
If you’re not sure when your ideal workout time is, try experimenting with different times of day.
Pay attention to when you feel the most energized and alert. You may find that you have more energy in the morning, or you may find that you have more energy in the afternoon or evening.
Taking Advantage of the Midday Energy Boost
If you find that you feel tired and sluggish in the morning and evening, you may want to consider taking advantage of the midday energy boost. This is the time of day when most people feel the most awake and alert, usually between 11:00 AM and 2:00 PM.
If you have the flexibility to work out during this time, it may be worth trying. You may find that you have more energy and motivation to exercise during this time of day.
Remember, the key is to find the time that works best for you. If you feel tired or run down, it’s okay to take a break or do a low-intensity exercise instead.
The most important thing is to keep moving and stay consistent with your workouts.
6. Listen to Your Favourite Music
Listening to music while working out is a great way to increase your energy and motivation.
According to a study published by the American Council on Exercise, listening to music can increase endurance by up to 15%.
Whether you prefer pop, hip-hop, or rock, there are plenty of great workout songs to choose from. Spotify has an entire workout playlist section with curated playlists for different types of workouts.
Listening to music can also distract you from the physical exertion of exercise, making it easier to push through a tough workout. This is especially helpful if you’re doing regular exercise and need to mix things up to keep things interesting.
So next time you hit the gym, don’t forget to bring your headphones and your favourite playlist. It could make all the difference in your workout.
7. Prioritize Recovery After Workouts
After a tough workout, it’s important to prioritize recovery to help your body bounce back and get ready for the next session.
Recovery is key to maintaining high energy levels and avoiding burnout. Here are a few tips to help you recover after a workout:
Rehydrate
Hydration is essential for maintaining energy levels, and it’s especially important after a workout.
You lose a lot of fluids during exercise, so it’s important to replace them. Drinking water supports every metabolic function in the body, and having plenty of it will improve every bodily function.
Aim to drink at least 8-10 cups of water per day, and more if you’re exercising regularly.
Eat a Balanced Meal
Eating a balanced meal after a workout can help replenish your energy levels and provide your body with the nutrients it needs to recover. Aim for a meal that includes protein, carbohydrates, and healthy fats.
Protein is essential for muscle recovery, while carbohydrates help replenish glycogen stores, which are depleted during exercise.
Healthy fats, such as those found in nuts and seeds, can help reduce inflammation in the body and support overall health.
Stretch
Stretching after a workout can help reduce muscle soreness and improve flexibility. It’s important to stretch all major muscle groups, including your legs, hips, back, chest, shoulders, and arms.
Hold each stretch for at least 30 seconds, and don’t bounce or force the stretch. If you’re not sure how to stretch properly, consider working with a personal trainer or attending a yoga class.
Get Enough Sleep
Sleep is essential for recovery and overall health. Aim for 7-9 hours of sleep per night, and try to stick to a consistent sleep schedule.
Avoid caffeine and electronics before bed, as they can interfere with sleep quality. If you’re having trouble sleeping, try relaxation techniques such as deep breathing or meditation.
Take Rest Days
Rest days are just as important as workout days. They give your body time to recover and repair, which can help prevent injury and burnout.
Aim to take at least one or two rest days per week, and don’t be afraid to take more if you’re feeling fatigued or sore.
By prioritizing recovery after workouts, you can help maintain high energy levels and avoid burnout.
Remember to stay hydrated, eat a balanced meal, stretch, get enough sleep, and take rest days. With these tips, you’ll be able to recover faster and get back to your workouts with renewed energy.
8. Grab a New Workout Outfit
If you’re feeling unmotivated to workout, sometimes all it takes is a new workout outfit to get you excited to hit the gym.
Not only can a new outfit make you feel more confident and stylish, but it can also provide you with the functionality, comfort, and a little boost of energy you need to perform your best during your workout.
When choosing a new workout outfit, consider the type of exercise you’ll be doing and the climate you’ll be in. Additionally, organizing your workout clothes can also be a motivating factor. Having your outfits sorted and readily available can simplify your pre-workout routine and serve as a visual reminder of your fitness goals.
Overall, a new workout outfit can be a great way to get motivated and excited about your workout. Choose clothes that are functional, comfortable, and stylish to help you feel confident and perform your best.
Summarizing How to Get Energy to Workout
If you’re feeling tired and sluggish but still want to get in a workout, there are ways to muster up the energy to do so. Here are some tips: Eat Right for Energy, Hydrate Well Before the Workout, Get Adequate Sleep, Use Natural Energy Boosters, Time Your Workouts Correctly, Listen to Your Favorite Music, Prioritize Recovery After Workouts and Grab a New Workout Outfit.
If you’re feeling too tired or run down, it’s okay to take a break and rest. By taking care of yourself and following these tips, you can help ensure that you have the energy you need to get in a good workout.
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