Exercise plays an important role in our well-being. Some people feel good, and they feel much more energized after doing exercise but some of them feel exhausted, tired, and lethargic. Exercise burns your calories, the more you work out the more you are stressing out your body. So you need proper nutrients, water, and rest to recover. There are several factors that play a role in making you feel sluggish after a workout.
1. When you go for an intense workout
When you go for an intense workout you will feel tired and sluggish. When you go for a moderate level of workout, the body releases energy from a molecule called ATP (adenosine triphosphate). Research has shown that this energy bearing molecule keeps you moving when you are working out at a moderate level. So on the other hand when you fall too hard on yourself then there is more ATP in your body and there is no energy backup so this can be one of the reasons you feel sluggish and tired after a workout.
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2. You are not getting proper nutrients
When you are having issues of tiredness after a workout you need to focus on what you are eating. After workout sugar levels in the blood drop down quickly. When there is a drop in your blood sugar level you feel tired and there is almost no energy left in the body for the further workout. So you need to eat something which contains carbohydrates. If you are having carbohydrates in your diet before a workout you won’t feel tired.
Pre-workout diet plan before the workout
Some of the pre-workout snacks containing carbohydrates are
1. Milkshakes or chocolate milk
2. Low-fat yogurt
3. Fruits like banana
There should also be some ratio of proteins in your diet too because they help to rebuild muscles when worn out during the workout. American academy of nutrition reveals that you should eat 2 to 3 hours before your workout.
3. Not getting sufficient amount of water
Sometime after getting healthy nutrients you still feel tired after a workout. The reason is your body is not getting a sufficient amount of water. There is excessive sweating during a workout so there is the loss of water from the body which may lead to dehydration. Dehydration can lead to nausea, fatigue, irritability, weakness, and reduced mental capacity. And you need to recover it by drinking an adequate amount of water. Water plays a vital role in the functioning of cells too. To fulfill water requirement from the body you need to do the following things
1. Drink 20 ounces of water four hours before exercise
2. Drink 12 ounces of water before doing your workout
3. Drink 8 ounces of water every 15 minutes during your workout.
4. Drink 12 ounces finally at the end of your workout.
4. Not getting enough sleep
In the morning some people may feel sleepy soon after doing the workout. This is because they are not getting adequate sleep. Try going on a bed and getting up at the same time in the morning. So, try to develop good sleep habits. 8 hours of sleep is a body necessity, but some people require less or more sleeping hours than this.
5. Getting out of breath
If you are having some health issues like asthma then after a workout your body may feel exhausted. Because your body is not getting enough oxygen and your body may feel tired. So if you are just gulping air and not breathing properly it means you need to slow down and try to inhale and exhale properly first.
Caffeine is considered as an energy stimulant. Try to take caffeine before a workout because it won’t make you feel sleepy. In order to get a caffeinated workout try to take caffeine at another time of the day and also in those days in which you are not working out. In this way, your energy gets boosted up when there is an intake of caffeine.
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When to seek a doctor
If you have been working out for long and now you suddenly feel tired after a workout then it’s time to seek a doctor. Because something may have changed your body because of who you are feeling exhausted. Don’t jump into the workout when your body is not ready for it.