Fatigue can be a major setback when it comes to working out and remaining consistent. Whether you’ve pushed yourself to the max in the gym or you’ve had a big day at work, feeling tired is bound to make skipping a training session just too tempting. This can lead to a dangerous habit and will only delay your progress. When life is exhausting and demands you to keep up, coffee won’t cut it. There are other indicators you may be suffering from fatigue than simply feeling tired. Some of these may include:
- Increased resting heart rate
- Reduced performance and poor recovery
- Increased effort for activities
- Loss of enjoyment in training
- Loss of appetite
Fatigue can seem overwhelming and consuming, but there are a number of ways you can boost your energy levels and feel on top of your game every day.
Whilst having supplements and shakes will help you apply maximum effort to your training sessions and give you an explosive edge, don’t forget to drink your water as well. Dehydration can stop you from performing at your best. An increased body temperature while dehydrated can potentially lead to the acceleration of glycogen breakdown in the muscles, which may cause muscular fatigue during exercise. Furthermore, working hard on the mats means that you’ll sweat. A lot. This is your body’s way of regulating its temperature. It’s important to replenish your fluids during and after a workout in order to maintain regular muscle function, preserve physical performance and decrease the risk of heat stress. Headaches, nausea, lethargy and difficulty concentrating are some common ways your body is telling you it needs more water. Having fluid enriched in electrolytes, vitamins and minerals like Octane is a great way to stay hydrated throughout your training.
Load on carbs
Carbohydrates are a crucial source of energy. Insufficient intake of carbs can contribute to the depletion of glycogen that fuels your muscles and lead to low levels of energy, increased muscle soreness and difficulty recovering. Not only do your muscles need carbs, but your brain does too. The mental impact of not consuming enough carbs may include depression, moodiness and poor concentration.
Even if you are having enough carbohydrates each day, the timing makes all the difference. The restoration of glycogen stores only starts after eating a carb-based snack or meal. This is important to keep in mind for those who have only 8 – 12 hours between workouts. For longer intervals, consuming your total carb intake over the entire day is important.
Cut down on caffeine
It feels unnatural, we know, but relying on coffee is not a sustainable source of energy and will continue to leave you feeling deflated without it. Start slowing down to reduce your withdrawal symptoms and your body will thank you in the long run.
Snooze some more
This may seem a bit obvious, but getting enough shut-eye is overlooked by a lot of people. In fact, one in three Australians aren’t getting enough sleep. It can be easy to prioritise other things as life gets busy. After all, there are only so many hours in the day and shaving a few off your sleep can give you the extra time you need to get things done. But this comes at a price. While you’re asleep your body gets the chance to recover from the day you’ve had and prepare for the next. If you don’t give it this opportunity you’ll be running on empty before you know it, especially if you’re adding intense physical activity to the equation. An adult should get an average of between seven and eight hours of sleep each night. You may need to make some lifestyle changes or improve your time management if you know that you’re falling short of this.
Plan your meals
It’s easy to forget about food or opt for a convenient low-nutrient snack if you have an active lifestyle. Whether you want to bulk up and gain muscle or you need a low body weight for your sport, eating enough is crucial to receive sufficient energy levels. Prepare nourishing foods and beverages to have throughout the day, particularly during and after your training session. Try to also include iron-rich foods such as leafy green vegetables, nuts and whole grains to avoid suffering from anaemia. If you’re low on time, a convenient nutrient-dense snack like a Reload Wholefood Protein Bar is a perfect way to get your calorie, protein and nutrient fix.
Combative training is an extremely demanding sport and it’s crucial to mindfully care for your body to be able to perform at your peak. Fatigue can form a hurdle you’ll need to jump again and again unless you take action. Although these tips can help you take control and reduce exhaustion, it’s always a good idea to check with your GP to make sure there are no underlying medical conditions contributing to the issue. No matter what you do, always listen to your body first.