Struggling to find the energy to work out consistently? You’re not alone.
Many people have busy schedules, and after devoting all their energy to work and home life, have little left in the tank when they step in the gym.
Luckily there are some things you can do to improve your energy levels, and ensure you have the fuel you need to work out consistently and with intensity. Read on and we’ll give you our top five tips to help get more energy for your workout sessions.
Get Enough Carbs and Calories Pre-Workout
If you’re lacking energy, the first thing you should look at is your diet.
Food is how the body gets the energy it needs to function. We eat, our body breaks down the food, and it gets converted into energy and shipped where the body needs it (such as the muscles).
If you’re not eating enough, you simply won’t have the energy you need to get through a tough workout (as well as a long day outside of the gym).
You need to be eating enough in general (i.e. getting enough calories), but also eating enough carbs, which are the most readily available source of energy for the body.
Eating a moderate-sized meal or snack with simple carbs around 30 minutes to two hours before your workout will give you the fuel you need to get through a tough workout.
Drink Coffee
Pre-workout supplements are another way to boost energy prior to your workout - or you can just drink a cup of coffee and get most of the same benefits.
Most pre-workouts contain caffeine as an ingredient, due to its positive effects on energy and alertness.
Taking caffeine can quickly (within five to 30 minutes) deliver a boost in both mental and physical energy. It also boosts your heart rate, which allows your body to pump more blood and deliver more oxygen to the muscles, where it’s needed.
For even better results than a regular coffee, drink something like Naked Protein Coffee before your workout, which combines the energy boost you get from caffeine with a massive 20 grams of protein, a number of essential amino acids, carbs and electrolytes to further support performance.
Prioritize Sleep and Recovery
Insufficient recovery is another reason you can find yourself short on energy for your workout.
This can be coming from another workout the previous day, or just from the everyday demands of work and home.
Either way, if you don’t give your body the time and support it needs to recover, you won’t feel 100% when you step into the gym.
Recovery starts with sleep. It’s vital you get high-quality, consistent sleep every night. Stick to a regular sleep schedule, avoid stimulating activities and artificial lights late at night, and don’t take caffeine too late in the day.
Additionally, if you’re working out consistently, you need to do more to help your body recover in between training sessions. Make sure you’re getting enough protein in your diet, eat some carbs after working out to refill your energy stores, and do things like massage, sauna and ice baths to speed up recovery and reduce inflammation.
Warm Up at the Start of Your Workout
It’s normal to feel sluggish at the start of your workout. It’s actually pretty unusual to be someone who can step in the gym and have energy right away to start lifting with intensity.
Like a car starting up on a cold day, your body needs to warm up before it can run effectively. Start your workout with a light warmup routine, such as a light jog or ten minutes on the stationary bike. Doing so will get your heart rate up and get your blood circulating, and once you move onto the core of your workout you’ll feel much more energized.
Work Out at the Same Time Every Day
Most people don’t realize that the human body has a finely tuned internal clock.
The body releases different hormones at different times of the day, which is why you usually get sleepy at the same time, and wake up at the same time.
But it’s not just sleep that your body’s internal schedule controls. It also has an effect on energy production.
If you get used to working out at the same time each day, you’ll find you naturally get energized at that time, whether it’s in the morning, afternoon or evening. Your body will use this time as a trigger to release energy-producing hormones into the bloodstream.
This is just one way to ensure you’re getting the energy you need to support an intense, consistent workout schedule.
Combine it with proper nutrition, energizing supplements like caffeine, good recovery and a decent warmup, and you’ll start getting more from each workout, taking you closer to reaching your athletic and aesthetic goals.
