It’s the end of the work day and it’s time to head to the gym or fitness class. Or maybe you like to get ahead of the crowd and start your day with a workout. Either way, you may be feeling tired, low energy and unmotivated to workout. This problem is all too common for those working a 9 to 5, or have a family to take care of. So just how do you get the energy you need to power through a workout? Here are the top 3 ways to boost your energy levels during a workout.
1. Proper Nutrition Throughout the Day and Before Workout
Feeling energized in the gym starts long before your workout begins. Food is the fuel that keeps us going from day to day. A calorie (technically a kilocalorie, or kcal) is the measure of how much energy food provides when your body metabolizes it. Your body uses that energy in many different ways, from regular everyday functions like breathing and digesting to getting in a good workout. That is why it’s so important not to skip meals and have a balanced diet with complex carbohydrates, protein, and healthy fats.
The calories you eat provide the energy your body converts into ATP (adenosine triphosphate), the molecule that powers every muscle contraction. Each macronutrient contributes differently to this process: carbohydrates are your body’s quickest source of energy, broken down into glucose to fuel high-intensity training; fats provide a slower, longer-lasting energy supply used more during steady-state cardio or recovery; and protein supports muscle repair while offering a smaller energy contribution when carbs and fats are low. Throughout the day, eating balanced meals with these three macros keeps your energy steady and your glycogen stores full.
While eating properly throughout the day is key to having an energy filled workout, having a small snack or meal before a workout can also give you that extra boost. Having something with quick-digesting carbs and some protein can really help give you the pick me up you need.
2. Take Pre-Workout
Another way to give yourself a big boost of energy is through taking a pre-workout supplement such as Herbaland’s Pre-Workout Gummies. This is a convenient and easy way to get pumped and ready to push yourself. Not only will you feel more energetic, pre-workout’s can also help enhance your focus, endurance and strength! Herbaland’s Pre-Workout Gummies contains 100mg of caffeine, 672mgs of BCAAs and 500mg of beta-alanine for the best workout support. The caffeine is to help you feel alert and reduce fatigue you may feel from your busy schedule. The BCCAs support protein synthesis which affects muscle recovery and endurance during high-intensity training. On top of being very convenient and mess-free, unlike powdered pre-workouts, they are also very tasty, sporting a sour blue raspberry flavour. You’ll be looking forward to taking your pre-workout, every workout!
3. Get Enough Sleep and Recovery
Last but certainly not least, is getting enough rest through sleep and relaxation. Not getting enough sleep every night is not only detrimental to your overall health, but to your everyday energy levels. Your energy systems do a full reset after sleeping, making a good night's sleep one of the most effective energy boosters. It’s recommended to aim for 7-9hrs of sleep every night to keep your hormones balanced, recovery strong, and energy consistent. Sleep is also very important if you’re trying to build muscle. Without proper sleep, your muscles will not recover properly and you will also perform much worse during your workouts. Being overworked and stressed out also contributes to low energy levels and poor performance. When you’re unable to relax and destress, your body and mind feel it.
To feel and perform your best during any workout, incorporating all 3 of these methods would be beneficial. Getting enough rest allows your muscles to recover and your body to regulate energy levels, while balanced meals throughout the day provide the calories and nutrients needed to fuel your workouts. A well-formulated pre-workout, like Herbaland’s Pre-Workout Gummies, gives you that final boost of focus and endurance to perform at your best.