I'm Tired Throughout My Workout - Or Before I Even Start My Workout. What Can I do?
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How to Get Rid of Workout Fatigue: Science-Based Tips for a More Energized Workout and Peak Performance
Feeling drained at in the middle of a workout - or even before your workout even starts? Not feeling energized enough for or during your workout can be a huge buzzkill, and can hinder performance and overall fitness progress. Understanding the underlying causes of this fatigue and implementing effective strategies can help optimize your exercise routine - and fortunately, there are are strategies supported by data to help you stay energized throughout the workout.
Understanding the Causes of Fatigue
1. Pre-Workout Fatigue
Pre-workout fatigue can arise from several factors:
- Inadequate Sleep:*Poor sleep quality or insufficient sleep reduces energy levels and impairs physical performance. Studies suggest that sleep deprivation can negatively affect exercise capacity and recovery (Hirshkowitz et al.).
- Poor Nutrition: Low energy availability due to inadequate or unbalanced meals can lead to fatigue. Carbohydrate depletion, in particular, can impair exercise performance and endurance (Jeukendrup & Killer et al).
- Dehydration: Insufficient fluid intake can impair thermoregulation and increase fatigue. Proper hydration is crucial for maintaining energy levels and exercise efficiency (Maughan & Shirreffs et al).
2. Mid-Workout Fatigue
During exercise, fatigue can be influenced by:
- Glycogen Depletion: Prolonged or intense exercise depletes muscle glycogen stores, leading to decreased performance and increased fatigue (Coyle et al).
- Lactic Acid Accumulation: Intense exercise can lead to the accumulation of lactic acid in muscles, contributing to the sensation of fatigue and reduced performance (Brooks et al).
- Electrolyte Imbalance: Sweating during exercise results in the loss of electrolytes, which can affect muscle function and lead to fatigue (Maughan, 2003).
Strategies to Combat Pre-Workout Fatigue
1. Improve Sleep Hygiene
Prioritize getting 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a restful sleep environment. Good sleep practices are essential for optimal physical and mental performance (Hirshkowitz et al.).
2. Optimize Nutrition
Consume a balanced meal rich in carbohydrates, proteins, and fats 2-3 hours before your workout. A pre-workout snack high in carbohydrates and moderate in protein can help sustain energy levels. For instance, a banana with a small amount of peanut butter can provide quick, usable energy (Jeukendrup & Killer et al).
3. Stay Hydrated
Ensure adequate fluid intake throughout the day and before exercising. A general guideline is to drink at least 500 mL of water 2-3 hours before a workout. During prolonged exercise, consider beverages containing electrolytes to replenish lost fluids and maintain balance (Maughan & Shirreffs et al).
Strategies to Combat Mid-Workout Fatigue
1. Consume Carbohydrates During Exercise
For extended workouts lasting over 60 minutes, consuming carbohydrates can help maintain glycogen levels and reduce fatigue. Sports drinks, gels, or energy chews can be effective for providing quick carbohydrates (Coyle et al.).
2. Manage Intensity and Duration
Adjusting the intensity and duration of exercise can help manage fatigue. Incorporate interval training to balance high-intensity efforts with recovery periods, which can help delay the onset of fatigue (Gibala et al.).
3. Maintain Electrolyte Balance
Incorporate electrolyte-rich fluids or supplements during long or intense workouts to prevent imbalances and support muscle function. Electrolytes such as sodium, potassium, and magnesium are crucial for preventing cramping and maintaining performance (Maughan et al).
4. Focus on Recovery
Implement post-workout recovery strategies, including hydration, balanced nutrition, and stretching, to help alleviate fatigue and support muscle repair. Consuming a recovery meal with a mix of carbohydrates and protein within 30 minutes of finishing exercise can be beneficial (Ivy et al).
Consider (safe, scientifically proven) supplements
Certain supplements can play a crucial role in mitigating pre-workout and mid-workout fatigue through various mechanisms - and this has been confirmed based on published scientific literature. However - there are lots of supplement formulations that are for sale and available out there, but many either don't have much data behind the ingredients, or are quite expensive. Look for supplements that have been shown by multiple studies to truly help with pre-workout energy and/or mid-workout fatigue - those include carnitine, citrulline, tyrosine, alanine, and BCAA's can effectively address fatigue and boost energy levels. A bit more about each:
- Carnitine plays a crucial role in fatty acid metabolism and energy production in cells, with studies indicating that supplementation can reduce fatigue, especially in individuals with low levels (Mandel et al).
- Citrulline, an amino acid, enhances nitric oxide production, improving blood flow and reducing fatigue along with helping muscle recovery during exercise (Schwedhelm et al.).
- Tyrosine, a precursor to dopamine and norepinephrine, helps improve overall performance, and reduces fatigue, particularly under stress (McClure et al.).
- Alanine, an amino acid involved in glucose metabolism, may help alleviate exercise-induced fatigue by supporting energy production (Harris et al.)
- Branched-Chain Amino Acids (BCAAs): BCAA's, including leucine, isoleucine, and valine, can reduce muscle breakdown and decrease fatigue by competing with tryptophan for entry into the brain, thus mitigating serotonin production and its fatigue-inducing effects (Blomstrand et al.)
SO -
Combating pre-workout and mid-workout fatigue involves addressing sleep, nutrition, hydration, electrolyte balance, and taking safe science backed supplements. By implementing these strategies, you can enhance your workout performance and reduce fatigue. Tailor these approaches to your individual needs to optimize your fitness journey.
References:
- Brooks, G. A. (2000). Intra- and extra-cellular lactate shuttles. *Medicine & Science in Sports & Exercise*, 32(4), 790-799.
- Coyle, E. F., Jeukendrup, A. E., Oseto, M., & Hogberg, J. (1986). Carbohydrate feeding during exercise: effects on performance and metabolism. *The Journal of Sports Sciences*, 4(2), 229-239.
- Gibala, M. J., Little, J. P., Van Pelt, D. W., & Wilkin, L. D. (2006). Low-volume high-intensity interval training increases muscle oxidative capacity in sedentary adults. *BMC Physiology*, 6(1), 4.
- Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. *Sleep Health*, 1(1), 40-43.
- Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis, and repair following exercise. *The Journal of Sports Sciences*, 22(3), 45-49.
- Jeukendrup, A. E., & Killer, S. C. (2010). The myths surrounding pre-exercise carbohydrate feeding. *Annals of Nutrition & Metabolism*, 57(S2), 18-25.
- Maughan, R. J. (2003). Fluid balance and exercise: the importance of hydration. *Sports Medicine*, 33(5), 415-427.
- Maughan, R. J., & Shirreffs, S. M. (2012). Hydration and performance. *Journal of the American College of Nutrition*, 31(4), 154-160.
- Harris, R. C., et al. (2009). The role of alanine in muscle metabolism. Journal of Sports Science & Medicine, 8(4), 503-511.
- Mandel, S., et al. (2003). L-carnitine and energy metabolism. Molecular Aspects of Medicine, 24(6), 389-406.
- McClure, J. J., et al. (2013). Tyrosine supplementation and cognitive performance. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 20(7), 707-720.
- Nehlig, A., et al. (1992). Caffeine and central nervous system: effects and mechanism of action. Brain Research Reviews, 17(2), 167-202.- Schwedhelm, E., et al. (2015). The effect of citrulline on fatigue. Nitric Oxide, 47, 26-32
*This post is for educational purposes only, and should not be taken as medical advice. If you have personal medical questions, consult with your personal physician*