Working out in the morning can be a great way to start your day and improve your overall health and well-being. However, feeling tired and lacking energy for the rest of the day can be frustrating and hinder your productivity. If you find yourself in this situation, there are several strategies you can try to combat this issue and maintain your energy levels throughout the day.
1. Ensure Proper Sleep: One of the most common reasons for feeling exhausted during the day is not getting enough quality sleep. It’s important to establish a consistent sleep routine and aim for the recommended 7-9 hours of sleep each night. Avoid electronic devices before bed, create a relaxing bedtime routine, and ensure your sleep environment is dark, quiet, and comfortable.
2. Optimize Nutrition: Your diet plays a significant role in your energy levels. Make sure you’re consuming a balanced diet that consists of whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary snacks, and excessive caffeine intake, as they can lead to energy crashes later in the day.
3. Stay Hydrated: Dehydration can make you feel fatigued and lethargic. Drink an adequate amount of water throughout the day to stay hydrated. You can also include hydrating foods, such as fruits and vegetables, in your diet.
4. Refuel After Your Workout: It’s essential to refuel your body after exercising, especially in the morning. Consume a post-workout meal or snack that contains a combination of carbohydrates and protein. This will help replenish glycogen stores in your muscles and provide the necessary nutrients for recovery and sustained energy levels throughout the day.
5. Consider Pre-Workout Nutrition: If you still feel tired after your workout, evaluate your pre-workout nutrition. Having a light snack or small meal before exercising can provide your body with the necessary fuel to perform optimally. Opt for complex carbohydrates and protein sources that are easy to digest, such as a banana with almond butter or Greek yogurt with berries.
6. Prioritize Rest and Recovery: Overtraining or pushing your body excessively can lead to fatigue and exhaustion. Allow your body enough time to rest and recover between workouts. Incorporate active recovery days, such as light stretching or low-intensity activities like yoga or walking. Additionally, consider including rest days in your weekly exercise routine to give your body adequate time to recharge.
7. Evaluate Exercise Intensity and Duration: Sometimes, the intensity or duration of your workouts can contribute to feeling tired throughout the day. Take a closer look at your workout routine and consider adjusting the intensity or duration if necessary. It’s important to find a balance that challenges your body without leaving you drained for the remainder of the day.
8. Manage Stress Levels: Chronic stress can significantly impact your energy levels and overall well-being. Find effective ways to manage stress, such as practicing mindfulness techniques, deep breathing exercises, or engaging in hobbies or activities that help you relax and unwind. Taking breaks throughout the day to stretch or practice mindfulness can also help combat fatigue.
9. Get Moving Throughout the Day: Sitting for extended periods can make you feel more tired. Even if you have a sit-stand desk, it’s essential to incorporate movement breaks throughout the day. Stand up, stretch, and walk around for a few minutes every hour. Consider incorporating brief exercises or yoga poses during your breaks to reinvigorate your body and mind.
10. Seek Professional Advice: If you’ve tried various strategies to combat fatigue and have seen little improvement, it might be beneficial to consult with a healthcare professional. They can evaluate your overall health, including possible underlying medical conditions or nutrient deficiencies, and provide specific recommendations tailored to your needs.
Remember, it may take some trial and error to find the right combination of strategies that work best for you. Pay attention to your body’s cues, listen to your own needs, and be patient as you explore what helps you maintain energy and combat fatigue throughout the day.
Make sure you are eating enough and getting enough vitamins before/after your workout
Sounds like you might be overdoing it or you’re not giving yourself adequate recovery time or nutrition.
Sleep well, eat well, hydrate well. Getting up early for a morning workout is only a part of the discipline.
Carbs & caffeine
Morning workouts sound so impossible to me, I can barely walk to the subway, how do y’all do it?!
You may just not be a morning workout person? Do you notice a similar thing happening if you workout at a different time of day?
Are you sufficiently hydrated? Drink more water is the first thing I’d do. Get checked by your primary care physician next.
Drink more water! Chase it with a multi b and c vitamin but not before bed. Check your hormones and talk with your doctor. Depending on your circadian rhythm your cortisol will peak during certain and specific times of the day and you may feel more fatigue.
extra Testosterone 💉
Maybe try switching to decaf dumbbells? On a serious note, you might want to regulate your post-workout diet; the right food can fuel the rest of your day!
So I’ve [31M] had this problem all my life, only recently figured it out.
Whenever I worked out (even if it was light), I felt tired and sleepy, and felt some brain fog. My symptoms were very consistent with chronic fatigue syndrome.
When I spent a few days without doing any exercise I felt my energy levels go up, and my brain was sharper.
Took me 13 years to figure out that I have to eat carbs like cassava, corn, carrots, or yams to not feel like shit after working out. If I eat rice, potatoes, or whole grains… I feel weird.
Not saying your body will react the exact same way, but one thing you can do is pay special attention to the kind of carbs you’re eating.
Bring down intensity a bit. Make sure to give your body enough time and nutrients to recover properly. Edit: forgot to mention sleep
I’m the same but without the working out
Workout in the evening.
Good question. Im not sure if the causation is indicated here between your working out and feeling tired.
As others have indicated, carbs are an energy rich and easily digestable food source. Eating more carbs can help provide immediate energy. But keep in mind that sugars that are present in many carbs, if eating too much too quickly, can potentially spike your blood sugar and cause a crash.
Otherwise, how much are you sleeping, and at what times? Likewise, what do you typically do for work during the day? Are you mentally and physically stimulated by your work and by the people around you? Questions like these, i believe will lead you to a more complete answer to your question.
I work out a couple of hours before going to bed.
Then I have time to stretch out, relax, take a shower and wind down.
It makes it easier for me to fall asleep, and I’m not as sore and tired as I am, when I work out during the morning or day.
Give it a try. It works for me, maybe it’ll work for you, too?
I’m like this too so I often like to workout right after work ends to 1) relieve the built up stress from work and 2) to be in a tired state in a couple hours before bed
Eat more complex carbs.
Steel cut oatmeal!
Surround your training with carbs. Drink lots of water. Make sure you’re getting adequate calories.