Have you ever thought, “I really need to work out today,” but just couldn’t muster the energy to actually do it?
It happens to me quite often, so if you’re feeling sluggish before or during your workout, I created some effective strategies to help you feel more energized and ready to move:
1) Hydrate Throughout the Day
Water is the foundation of energy metabolism. Our body is made up of over 70% water, and it’s medically proven that just a small 5% drop in body fluids will cause a 25-30% loss of energy, leaving you tired and sluggish. If you drink coffee all day and hope to exercise after work, you won’t feel very good physically or mentally.
As you get going with your workout and your body temperature starts to rise, within about 5-7 minutes, you’ll start to sweat. You can sweat up to a gallon per hour on hot, humid days, so take time to drink water.
The carbohydrates and protein your body uses as fuel during exercise are metabolized and transported by water in the bloodstream. Without water your energy levels would certainly suffer.
Tip: Aim to drink water consistently during the day (not just right before your workout). If you sweat heavily, add electrolytes for extra support.
If you sweat heavily during training, try adding Electrolyte Hydration Powder to your water for clean, ocean-sourced minerals that keep hydration on point.
2) Take a Multivitamin & B-Vitamin supplement
B-vitamins have a reputation as the energy vitamin! They play an essential role in converting food into usable energy. Lacking these can lead to feeling fatigued and not performing to the best of your ability.
Along with vitamin B, your body uses numerous other vitamins and minerals when exercising. Taking a high-quality multivitamin or B-complex supplement can help fill in nutritional gaps and support stamina during exercise.
3) Consider Caffeine (Mindfully)
The body’s circadian rhythm naturally drops mid-afternoon, creating a dip in energy. As long as you’ve properly hydrated, pouring yourself a nice cup of coffee or tea is an extremely effective way to increase your energy before a workout.
Caffeine increases your mental alertness; however, a word of caution, caffeine only offers a temporary boost of energy. Some may feel a crash after the effect of the caffeine wears off.
4) Try Energy-Support Supplements
I love blends, such as Healthy Goods Pre-Workout. This is a clean, stimulant-free energy support designed to support energy production, strength, and focus during your workout.
5) Fuel Properly During Exercise
If your workout lasts longer than one hour, your body needs additional fuel. Sports gels or drinks with quick-digesting carbohydrates can support your working muscles and help maintain performance. If you don’t refuel, you’ll start to lag, but experiment with what you eat while you exercise.
Avoid heavy bars that may slow digestion and cause cramping.
6) Music!
This isn’t nutrition-related, but a new playlist can do wonders for your energy levels! Music is a powerful motivator and helps make time fly, so put together a collection of songs that motivate you to work out. And no one can hear what you’re listening to, so no need to worry about anyone judging you. Really.
Final Thoughts: Listen to Your Body
For pre-workout energy and motivation, if you change your mindset and have a proper diet, supplementation, and sleep, you can really gain a ton of energy pre-workout and be ready for your day in the gym.
One final thought...Still Fatigued?
If you continue to feel fatigued, make it an off day. Getting some rest is probably the best thing you can do at that point, and then get going full strength the next day.
Want to put these strategies into action? Explore our full line of athlete-formulated supplements designed for real-life performance.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
