Off days at the gym are annoying. If you often feel sluggish, tired, or unmotivated to perform with intensity, then try to follow these tips below.
If you can consistently perform well, you’ll reach your goals faster, whether it's better health, more energy, looking better, or improving athletic performance.
But consistent high performers prepare their minds and bodies not only when in the gym, but also when out of the gym. And this discipline outside the gym allows them to reach top gear so frequently.
Now you can do the same.
1. Sleep Well
A lot of our health advice mentions sleeping well. That’s because without good sleep, there is no such thing as consistent peak performance.
Sure, there might be stories of superathletes that broke NBA records on 2 hours of sleep, but that’s not sustainable in the long term. And most of us aren’t NBA superathletes.
For the vast majority of us, 7-8 hours of quality rest each night is of paramount importance when it comes to being ready for a great gym session the next day.
If you have trouble falling asleep, then try these tips to see if it helps.
Tips to Fall Asleep Quicker
- Wake up and go to bed at the same time each day
- Look at natural morning light (outside with no sunglasses) within 30 minutes of waking up
- Don’t drink coffee within 10 hours of bedtime
- Limit screen time and bright lights 1-2 hours before bed
- Take Naked Recovery for help from six US-grown adaptogens
2. Step Up Your Recovery Regimen
If you want to perform like an athlete, then you must recover like an athlete.
Ok, not necessarily that extreme, but you being deliberate about your recovery will help you recover quicker, reduce soreness, etc., so you can get back to the gym with full energy and strength quicker.
So, what does a recovery regimen look like?
That will depend on your specific training type, but let’s say you lift heavy weights, do HIIT, and also like to run 10-12 miles each week.
In this case, your muscles and joints are taking a heavy beating regularly.
Recovery for you might involve 1-2 sessions with a massage therapist each week to increase circulation. You would also benefit from sitting in the dry sauna (many gyms have saunas) for 15-20 minutes after a workout, three to four times a week.
If you’re an endurance athlete or training for a marathon, then your active recovery might include weekly yoga, along with cold plunge and massage.
3. Take an Essential Amino Acid Supplement
If you’re really gonna put the pedal to the metal, then you have to give your body extra support to handle the load.
This is where an essential amino acid supplement like Naked EAAS can come in handy.
Yes, sure, you get essential amino acids from your diet if you eat chicken, fish, or other sources of protein.
But that’s usually enough for a regular level of activity. If you’re pushing harder and trying to reach new heights, then the extra support from essential amino acids like L-Leucine, L-Isoleucine, and L-Valine (present in the optimal ratio of 2:1:1 in Naked EAAS) will go a step further when it comes to energy levels, strength, and recovery.
4. Take Creatine
Creatine monohydrate might be the most well-researched supplement when it comes to stamina at the gym, especially for things like lifting weights and HIIT workouts.
Creatine increases the storage of energy in your muscles.
That means a noticeable increase in endurance at the gyms which translates to performing more reps and sets with heavier weights and requiring less recovery between sets.
You’ll notice that your workouts are more intense.
Besides, creatine also improves cognitive function, the immune system, and a lot more. Its one of the supplements that many people should take as they age, regardless of athletic or fitness ambitions.
5. Eat Enough Calories and Protein
When you’re trying to optimize for maximum performance, you don’t want to cut back on calories.
Your body is performing more, so it needs adequate fuel. This is not necessarily the time to gorge on pizza and burgers (although could be good occasionally), but to make sure you get enough calories for adequate energy.
And you want to make sure that you hit the upper spectrum of your protein range.
Protein is the building block of muscle and the recovery process after intense training.
If you have trouble hitting your protein goals each day, check out some of our delicious and healthy protein treats to make it easier for you to increase protein intake even on a busy schedule.