Working out is only half the battle — the other half is making sure you recover properly afterward. Feeling tired and sluggish after a workout is normal, but it doesn’t have to be permanent. Here are just a few tips to help you feel energized after a workout.
1. Eat the Right Foods
Working out depletes your body of energy, so it’s important to replenish those stores by eating the right foods. Reach for foods that are high in protein and complex carbohydrates — like lean meats, whole grains, and fruits and vegetables. These nutrients will help your muscles recover and give you sustained energy throughout the day.
One thing to note is that you should avoid sugary foods and drinks, as they can cause a quick spike in blood sugar followed by an energy crash. This will just leave you feeling even more tired.
2. Stay Hydrated
Staying hydrated is key to feeling energetic, both during and after a workout. Dehydration can leave you feeling fatigued, so make sure to drink plenty of fluids — especially water — both before and after you exercise. The recommended amount of water to drink each day is eight 8-ounce glasses, but you may need even more if you’re working out frequently or in hot weather.
Also, eating foods with a high water content can help keep you hydrated. Water-rich foods include fruits and vegetables like watermelon, tomatoes, cucumbers, and leafy greens. These foods can help you reach your daily water intake goals while also providing other important nutrients like vitamins and minerals.
3. Get Plenty of Sleep
Sleep is essential for both your physical and mental health, so it’s no surprise that it can also affect your energy levels. When you’re sleep-deprived, you’re more likely to feel tired during the day. Make sure you’re getting at least seven to eight hours of sleep each night to help you feel your best.
If you’re having trouble sleeping, there are a few things you can try to promote better sleep hygiene. For example, avoid using screens (including your phone) for at least an hour before bedtime, as the blue light can disrupt your natural sleep cycle. You should also establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
If you try these tips and you’re still struggling to get enough sleep, talk to your doctor, as there may be an underlying sleep disorder that needs to be treated.
4. Have a Post-Workout Shake
Having a post-workout shake or snack can help you refuel and re-energize your body. A shake that includes both protein and carbohydrates will give you the nutrients you need to help your muscles recover.
Some great ingredients to include in your shake are bananas, almond milk, Greek yogurt, honey, and spinach. Bananas are a good source of potassium, which can help prevent cramping, and honey is a natural source of energy. You can also add protein powder to make sure you’re getting enough protein.
If preparing a shake isn’t your thing, you can also try a recovery supplement that is designed to help your body recover after a workout. They will often contain a blend of carbohydrates and protein, as well as other nutrients like electrolytes.
One important thing to note about supplements is that not all of them are created equal. Make sure to do your research and choose a reputable brand that uses quality ingredients. For some healthy and tested supplements, consider checking Outwork Nutrition. The company has a variety of evidence-based supplements that can help with workout recovery; you can reach them through their website, “outworknutrition.com.”
5. Listen to Upbeat Music
Listening to music can actually help you feel more energetic after a workout. Research has shown that listening to upbeat music can improve your mood and increase your level of motivation.
So, put on your favorite pump-up playlist the next time you’re feeling tired after a workout. This can help you push through the fatigue and get back to feeling your best.
Working out is a great way to improve your physical health, but it can also leave you feeling tired and depleted of energy. If you’re struggling to stay energized after a workout, follow the tips above to help you feel your best.