Often, people who exercise find it difficult to find motivation and energy for the workout. It happens because many of them suffer from stress, anxiety, poor sleep, and nutrition. However, being energized is vital for athletes as the energy gives strength to perform exercises and achieve results.
Here is a guide how to boost your energy before the workout and FAQs for those, who are interested in the incorporation of vitamins, nutritional foods, and cardio training into the pre-workout routine.
Why Do You Feel Tired Before The Workout?
Energy gives you the strength to perform all exercises without the risk of getting injured and boosts your performance. If you feel fatigued before the training and can’t increase the energy level, then the underlying problems may be:
If you are ill, the body needs the energy to fight the infection and you don’t have enough energy for other activities.
A lack of sleep
It is important to sleep at least eight hours before the workout. The hormones released during sleep, boost the immune system.
Besides, during the sleep, the growth hormone is released. It is vital for the tissue repair. If the person doesn’t get enough sleep, then it leads to the imbalance of levels of hormones prolactin, insulin, and cortisol. Eventually, you face reversed hormone rhythms. As a consequence, it will be difficult to concentrate throughout the day because the levels of melatonin and prolactin are too high. Also, you’ll feel fatigued and skip the meals, which affects the body negatively.
Water is the most crucial component, which takes part in all chemical processes. Water composes about 75 percent of muscle tissue and about 10 percent of fatty tissue. Water regulates the body temperature, cushions joints, transports nutrients to the cells. That is why dehydration may hinder the sports performance, trigger health problems such as fatigue, dizziness, nausea and reduce the ability of the body to recover after the training. Also, according to the American Council on Exercise, dehydration during exercise leads to muscle fatigue and loss of coordination. You should stay hydrated in order to have energy before the workout. For this, drink 16 ounces of water two hours before the training. And drink 8 ounces about thirty minutes before the workout.
If you are stressed out, it affects your fitness negatively. Stress leads to the lack of concentration and you may get injured because don’t check the equipment properly or make too many mistakes. Also, it reduces the level of testosterone. If it is low, then it is harder to build muscles, you experience constant fatigue, depression and may face health issues such as osteoporosis.
A proper pre-workout nutrition is important because it determines whether you can use all your potential or not. There are two rules as for the pre-workout nutrition: you should have a meal an hour or two before the exercise and then take a proper supplement thirty minutes before the workout. If you ignore these rules, then you’ll get bad endurance, weak muscle strength, and poor concentration.
Ways To Boost Energy Before Hitting The Gym
Being energized before the workout is vital for the body, so you should use all possible ways to boost the energy level before the training. There are a plenty of methods how to do it. There are the most effective ways:
Motivation is the cheapest source of energy. Motivation comes from many things, but it is focused on the burning ambition of the person. Thus, it may be a desire to get in shape before the beach season, to become fit in order to attract the opposite sex, to be healthy, to realize what the person is capable of, to push the body to its limits. While you have the motivation, you have a driving force that energizes you.
Fitness trainers also say that group training fosters a sense of guilt, so you don’t want to let the team down by skipping the workout. It also becomes your motivation.
Also, another way to get motivation is music. The research, conducted at Brunel University in England, states that listening to the favorite music can increase the endurance by fifteen percent and distract the brain so that it just misses the signal that you are tired.
Change Your Workout Plan
The lack of energy may be the sign of overtraining. It is believed that the person should change the workout plan each 3-4 months. Also, it is recommended to change the workout time. If you used to hit the gym on the weekend, try to work out in the middle of the week after work. Also, sometimes spontaneous training gives energy. Set aside all rules and just have fun. If you set yourself free and work out without the certain plan, it can relieve physical and emotional tension.
Eat Nutritious Foods
The solid meal, consumed before the workout, ensures sustained energy. You should incorporate the following foods into your diet:
Fruit dilates the blood and as the result, it circulates through the body better. So the risk of developing high blood pressure that may result from the consumption of certain supplements is reduced. Different fruits incorporate vitamins and carbohydrates, which fuel the body and prepare it for the workout. For instance, bananas have potassium and carbohydrates, they prevent cramps and stimulate the body to produce energy rapidly.
Carbohydrates contain glucose, which is the biggest energy source for the body during the training. Also, there are foods, rich in carbohydrates. They are white rice, brown bread, whole wheat bagel.
- Foods, rich in protein and essential fatty acids
Essential fatty acids are a kind of poly-saturated fats, which are responsible for the growth and development of the body. There are two major essential fatty acids:
-Omega 6 fatty acids, which work as anti-inflammatory agents.
-Omega 3 fatty acids, which are vital for the growth and development.
Aside from being pro-inflammatory, Omega 6 fatty acids help to maintain the integrity of cell membranes, ensure a proper kidney function and fight against viruses.
Omega 3 fatty acids bring numerous benefits for your body. Thus, they relieve stiffness and joint pain, lower the triglyceride level (it is called blood fat). If it is elevated, then the risk of the heart disease is increased.
The sources of essential fats are sunflower oil, soybean oil, almonds, spinach, salmon, tuna, sardines, herring. As for protein, it is the essential nutrient for building muscles and it ensures proper nitrogen balance in the muscles. Besides, certain proteins give a structure to the body. Thus, collagen supports connective tissues such as the skin, ligaments. The best sources of proteins, which are perfect for the pre-workout meal are pork, beef, salmon, tuna, turkey, eggs, cheese, milk, yogurt.
Proper supplements may enhance your performance during the workout. They are consumed thirty minutes before the training. There are the following supplements, which can boost your energy:
It is claimed that the multi vitamin supplement improves training by 3-5 percent faster than the non-multi supplementing counterpart. The multi vitamin pack contains several blends. Thus, the enzyme and probiotic blend aids in a food digestion. The cardiovascular blend supports the cardiovascular system. Any physical activity puts a pressure on the heart. So, this supplement enhances the circulation, promotes endurance and supports overall heart health. Besides, there is also a complex for joint support. It prevents joint damage and strengthens the tissues.
Creatine is a fuel source for ATP. It is the molecule, which is used by the body as the energy source each time it needs to replenish energy. So, creatine gives the strength to perform HIIT and it may increase the size of the muscles. Also, the study, conducted in 2004, has come to the conclusion that creatine enhances recovery. If it is used right, creatine is one of the safest supplements to take. Numerous studies have proved that creatine doesn’t pose any problems. You may go for the most common form of the supplement – creatine monohydrate.
BCAA are Branched-Chain Amino Acids. They give you more energy, especially during strenuous exercises. They are metabolized in muscles, that is why they are perfect for the muscle growth. Also, they provide an anabolic effect and enhance the recovery. Scientific data shows that the intake of this supplement before and after the workout stimulates muscle protein synthesis.
- Fat Burners
Fat burners refer to the group of vasoconstrictors. They cause the narrowing of the blood vessels, called vasoconstriction. This is the mechanism, which maintains mean arterial pressure. Fat burners are stimulants, which increase the energy level in the body and stimulate it to burn fat. Taking this supplement before the workout will be highly effective.
- Get Hydrated
Hydration is paramount to the optimal performance. As during the exercise, the person sweats and loses water and body salts (sodium and chloride). So, it’s important to prevent dehydration during the exercise, so the pre-workout hydration should incorporate the intake of water and sports drinks (they should contain carbohydrate CHO).
There are several types of beverages you may consider:
– Water is a nice option to support the water balance. Drink 16-24 oz. before the training and then drink 8 oz. every 15 minutes.
– Green tea is ideal to consume before the training. As it increases the calorie burn, reduces fat storage, provides a blend of antioxidants, incorporates caffeine, and it is calorie-free. Thus, all mentioned factors make green tea a perfect energy booster.
– Cherry juice enhances endurance and eases inflammation. You may drink 2 ½ cups before the workout.
– Coffee is a well-known energy drink. It delays the onset of fatigue, energizes, and increases endurance.
Besides, there are many sports drinks, which should replenish salts, you lose during the training. They may be of several types:
This type is easy to absorb and digest. These beverages contain under four percent of CHO.
They contain salts and 4-8% of CHO. This concentration is similar to the concentration of the blood plasma. That is why this type is optimal for replacing necessary fluids.
Drinks of this type have a higher concentration of CHO (about 8%), but they don’t contain salts. They are used to enhance endurance.
If you are wondering how to boost energy before the training, look through these frequently asked questions:
What should the person eat before training?
Sugar, carbohydrates, fiber, vitamins give you a huge energy boost before the workout. You may go for honey, which has fructose and glucose and Vitamins B, which are paramount for the production of energy. So, if you wonder what to eat before the gym, here is the list of some foods and meals:
- Bananas and apples have carbohydrates, which give you energy.
- Cereal has protein and carbohydrates. Moreover, it has fiber, which helps you to feel full and burn more calories.
- Smoothies combine all nutrients, which give you energy before the training.
- Raisins incorporate simple carbs, vitamins (A, C, E, K, Folates, Niacin, Thiamin), minerals (Calcium, Iron, Copper, Selenium. Zinc, Magnesium), fiber and they are easy to digest.
- Dark chocolate is perfect for the energy boost before the workout. The study has found out that epicatechin, which is found in dark chocolate, helps you to resist fatigue.
- Chicken is the source of protein and it has amino acids, which re-build depleted muscles and maximizes the effects of your workout.
- Oats have slow-digesting carbs, which give you energy and amino acids, which promote the muscle growth.
- Greek Yogurt contains protein and raw sugar. If you eat it on an empty stomach, it will give you the energy boost.
What should the person eat before training?
The intake of vitamins is as important as the intake of fiber, carbohydrates, and protein. Vitamins B (B6, B12) are proved to be perfect energy boosters. Vitamin B12 is an essential nutrient required to produce hemoglobin for getting oxygen to all cells. If the person is deficient in Vitamin B12, he may suffer from fatigue. Also, Vitamin B12 is involved in maintaining nerve cell transmission, which is important for muscle growth and muscle contraction.
If you want to know what vitamin gives you energy, try Vitamin B6. Vitamin B6 is involved in protein metabolism and carbohydrate utilization. It also enhances energy. The food sources of these vitamins are whole grains, fish, poultry, legumes, cereals (B6); fish, meat, dairy, poultry (B12).
Is it better to run before or after a workout?
Running is the part of the cardio training, which is an essential part of the workout. The appropriate time for running is subjective and depends on the type of training. For instance, you may run before the weight lifting just to burn fat and get the body warmed up. But the intensity of cardio should be low. An intense cardio workout depletes your glycogen stores. Glycogen stores are the muscle source of energy and you need them while lifting. On top of that, the cardio session promotes protein synthesis drops, which means that the body’s ability to build muscles is reduced. That is why lifting won’t be so effective.
Doing cardio after weights is a good option. The thing is that weight lifting doesn’t deplete your glycogen stores, that is why you have the energy for the cardio session. It will not cause either fat or muscle loss. However, it is advised to run 2 hours after the weight lifting workout. Besides, make sure that you have the proper attire, which prevents injuries. Consider wearing Сrossfit Running Shoes, which give perfect stability, comfort, and grip.
How much energy and motivation can be gained from only 1-2 hours before your workout?
Professionals say that there is no limit. The enriched meal with carbs, fruit with vitamins and necessary minerals, plus a short nap before the training and supplements will provide enough energy. Just make sure that you don’t have any medical conditions or the lack of sleep because in this case, supplements won’t help.
What should the person do if he continues to feel fatigued?
If even if you have tried all ways to become energized before the workout, but still feel fatigued, take a day off. Don’t hit the gym every day because you will only exhaust the body physically and get tired morally. Set right priorities: proper nutrition, good sleep, and regular training. Also, make sure that fatigue is not the result of overtraining.
Is it important to drink caffeine?
Caffeine is known to increase your energy and the mental alertness. It may be found in energy drinks, tea, coffee. The study, conducted by the University of Copenhagen’s Muscle Research Center, claims that coffee gives a quick burst of energy and can help sore muscles after the workout. However, it is a fast acting substance, which gives only a temporary energy boost and the person may feel a crash afterward. So, be careful with it.
It’s normal to lose motivation from time to time and feel exhausted both physically and emotionally. However, this state shouldn’t be permanent. If you change your nutritious plan, set up new goals, find some energy boosters (beverages, supplements), then you will become a better and healthier version of yourself!