Any kind of physical exercise takes energy, especially bodybuilding, anyone who values their training knows that going to the gym and feeling tired and weak is not going to do anything for your gains.
Theoretically the younger you are the more energy you should have, however, as you get older energy levels may decrease. Here are 5 common reasons you always feel tired and weak and what you can do to prevent them.
5 things that can make you feel tired and weak:
- Lack of exercise
- Not enough iron in your diet
- Eating foods that contain sugar and complex carbs
- Too much caffeine during the day
- Excess alcohol consumption
1. You avoid exercise when you are tired
Skipping your training when you are tired will work against you, several studies have shown that exercising even if it's only for 20 minutes a day will help reduce fatigue, increase cardiovascular efficiency, and boost energy.
Exercise will make it much easier for you to get through the day.
Even if you are not in the mood on a particular day to kill the weights, try performing either light reps or just focus on doing cardio for 20-30 minutes, you will be surprised how much better you will feel after you do some sort of pphysic alactivity.
2. Not enough Iron in your diet
Eating the right foods is essential for maintaining energy levels, regardless of the exercise you do, your body needs the right kind of fuel.
Bodybuilders tend to need more protein to help increase protein synthesis and build muscle, one essential thing your body needs to function properly is Iron.
Symptoms of not getting enough Iron in your diet include weakness, fatigue, poor focus and lack of energy.
A lack of Iron in your diet will reduce the amount of oxygen and blood that flows into the muscles and cells, this is not good for you especially if you are trying to gain muscle.
Try to eat foods that are rich in Iron which includes lean beef, whole eggs, kidney beans, raw nuts, peanut butter, spinach, beef, and chicken livers.
If you feel you can't get enough iron with your diet alone you may want to consider taking a dietary supplement.
3. Too much sugar and complex carbs in your diet
Sugar and complex carbs “junk food” tend to cause blood sugar levels to spike, and while the spikes are great while they last, your body will later crash making you feel weak and lethargic.
Try avoiding sugars and complex carbs, try and eat clean carbs like brown rice, sweet potatoes, and fruits.
4. Too much caffeine during the day
There is nothing wrong with having a couple of cups of coffee in the morning, in fact, there are many health benefits, not only is it a good way to start your day it offers other benefits.
Some of the health benefits of caffeine include reducing the risk of cancer, cardiovascular disease and has even been found to reduce the risk of Type II diabetes.
You should avoid caffeine 6 hours before bedtime. If you don't, you will most likely have problems with getting a good nights sleep, the end result is you waking up the next day feeling tired and lethargic.
5. Drink less alcohol
There is nothing better than drinking a couple of glasses of beer or wine to wind down at the end of the day, however, drinking alcohol right before you go to bed will disrupt your sleep pattern.
The reason behind this is that alcohol is a sedative that suppresses the central nervous system. When the effects of alcohol wear off it creates an adrenaline effect causing you to wake up in the middle of the night.
This will make you feel tired the next day.
If you do consume alcohol make sure you stop drinking at least 4 hours before going to bed.
Feeling tired all day is not good for your health, especially for an athlete or someone who loves bodybuilding.
A few lifestyle changes are all it takes to help boost energy and prevent you from feeling tired all the time.