Training sessions can often be exerting. But if your workouts are leaving you really tired, it may be time to take a closer look at your exercise regime, pre/post workout nutrition and most importantly hydration.
Some people believe that exercise must be either super intense or done for an extended period of time in order to be effective. Additionally, lack of time may also leave some feeling like they must cram in extra long training sessions in order to make up for missed workouts. This unfortunately usually results in fewer days of training with longer recovery time. In actuality, the benefits of regular exercise, even for shorter periods of time, are numerous (CDC, 2013). By simply aiming for at least 150 minutes of moderate-intensity cardiovascular activity accumulated throughout the week, you’ll help lower your risk of chronic disease, manage your weight and decrease your chances of injury caused by over-fatigue.
Low-fat cheese stick with crackers
Yogurt and granola
½ deli-style turkey sandwich and fruit
It’s a good idea to keep this pre-exercise meal small, as well as low in fat and fiber to help avoid potential digestive issues. You may have to experiment a bit to determine your individual tolerance. After a workout, your goals can include carbohydrate replacement and protein to help the repair/rebuild of damaged muscle tissue, and most importantly- water. In fact, hydration needs before, during and after a workout can make a major impact on performance and contribute a great deal to fatigue.
Although individual fluid requirements may vary, it’s best to begin your exercise session well-hydrated and minimize fluid loss through the following general guidelines:
17 -20 ounces of water two hours prior to exercise
7-10 ounces of fluid every 10 -20 minutes during exercise
16 -24 ounces of fluid for every pound of body weight lost after exercise
As the intensity and duration of your workout increases, so does your need for replenishing electrolytes lost through sweat. Therefore, you may want to consider utilizing a thirst quenching sports drink for a portion of your fluid replenishment for super intense workouts or those lasting greater than 60 minutes.
Sports, Cardiovascular, and Wellness Nutrition (SCAN), Academy of Nutrition and Dietetics, Eating Before Exercise: Nutrition Fact Sheet, April 2009.
Sports, Cardiovascular, and Wellness Nutrition (SCAN), Academy of Nutrition and Dietetics, Eating For Recovery: Nutrition Fact Sheet, April 2009.