How to be less tired and more energized

Have More Energy

What gives the body energy?

For better exercise performance, you need more energy. More energy allows you to endure your workouts requirements and feel great after.

Like a mobile phone, your body needs to be recharged. But with a mobile phone, you can simply plug it in, whereas the body is a little more complicated!

However, getting energized becomes much simpler when you follow these steps:

  • Eat wisely – choose foods that energize you
  • Sleep and rest deeply
  • Get extra support with energizing supplements and pre-workout supplements

Food is fuel – choose the best options

food is the best fuel for your body Food is fuel! This seems obvious, right? And the most straightforward answer to the question, “What gives the body energy?” is “food!”

Essentially, we get energy from carbohydrates, fats, and to a lesser extent proteins.

  • Carbohydrates: break down into sugars, which are used by the body for energy
  • Fats: break down into fatty acids. These can be used for energy, like sugars, and are also used to produce hormones, to lubricate joints and to heat the body efficiently. MCT oil is a specific fat that is known for its energizing properties
  • Proteins: are mostly used to build and repair tissue within the body. However, if we consume an excess of protein or if we don’t consume enough fats and carbohydrates, we will use ‘spare’ proteins for energy, so the tissue will be broken down

BCAAs are a specific type of amino acid (the building blocks of proteins) that are known for their energizing properties.

There is more to know about foods:

  • Vitamins are important to providing energy to our bodies. Pay special attention to your Vitamin B12 intake

It is important that you choose foods that will fuel your goals and serve you long-term. Sugars will give you a quick boost of energy, but they can also cause the dreaded “sugar crash”.

Foods that take longer to be absorbed and digested by our bodies, like proteins, fiber and complex carbohydrates, will help you maintain the sugar in your body and keep the energy levels controlled, while providing sustained energy during the day.

Examples of what to eat

  • Meat: red meat, lean meat (is healthier) and organ meats (have high levels of vitamins and minerals) are good sources of protein
  • Eggs: rich in proteins, vitamins and fatty acids
  • Beans: low in fat, beans are a good source of fiber, vitamins, minerals, proteins and complex carbohydrates
  • Nuts and almonds: rich in carbohydrates, proteins and healthy fats
  • Sweet Potatoes: rich in complex carbohydrates and fiber
  • Seeds: source of vitamins, minerals, fiber, fatty acids and amino acids. Examples: pumpkin, chia and flax seeds
  • Whole grain products: a source of complex carbohydrates. Examples: whole grain bread, whole grain rice, pasta and oatmeal
  • Yogurt: it is a good source of protein and it will help to slow down the digestive process
  • Fatty fish: source of good fats (omega 3). Examples: salmon or sardines
  • Fruits and Vegetables: rich in vitamins, minerals and fiber
  • Chocolate: consume dark chocolate (moderately) it will give you an extra boost of energy
  • Superfoods: These put less strain on the digestive system. Examples: Acai, Maca, Dark-green, leafy and sea vegetables (such as algae spirulina)
  • If you want to increase your energy levels faster, try a fruit juice. It’s good after and during exercise, because it gives you an immediate boost

Have a good night’s sleep

sleeping is mandatory to stay healthy

Sleeping helps recharging batteries and improving overall health.

A good night of sleep will help you to:

  • Be more productive
  • Recover from exercise. When you are resting your muscles are being built and you are saving energy for the next training session
  • A study showed that sleep provides an ‘ATP surge’. ATP is the ‘energy currency’ of the body. Anything that we want to use for energy must first become ATP. It also gives explosive power to your muscles
  • Producing hormones which is important for increasing energy levels. We synthesize important hormones during sleep and long-term sleep deprivation may cause depletion of these hormones

Supplements for energy

There are many pre-workout supplements on the market to give athletes a boost before a training or a gym session. And there are also options to replace energy levels during and after workouts.

Pre-workout supplements

Athletes need energy to train and more energy means that they will reach their goals faster.

A good pre-workout supplement guarantees amazing workouts consistently, day after day.

If you need a tiny push of motivation, a pre-workout supplement is what you need to keep you going to the gym and achieving excellent results.

A good pre-workout supplement:

  • Gives more energy
  • Gives more power
  • Boosts endurance
  • Keeps you focused

Ingredients that a pre-workout should have

Ingredient What is it? Benefits
Creatine It’s a substance synthesized by the body which is responsible for replacing ATP levels, a molecule responsible for giving explosive energy to our muscles. ● Increases strength ● Helps you recover faster from exercise ● Fights fatigue
Vitamins Among other things, vitamins: ● Improve energy levels ● Regulate the immune and hormonal system
L-Arginine It’s an amino acid and it works as a vasodilator that increases the production of nitric oxide, which means that it will drive more blood, oxygen and nutrients to the muscles. Gives you: ● More power ● More endurance ● Less fatigue
L-Tyrosine It’s an amino acid that can be synthesized by the body in small amounts. It is important for protein creation and is needed by the body for producing neurotransmitters that are needed for proper brain function and healthy stress response. ● Protects nerve cells ● Keeps you focused ● Helps reduce mental fatigue
Caffeine Is a substance that’s found in over 60 plants, but is predominantly extracted from coffee beans. ● Stimulates physical and mental energy ● Suppresses the appetite ● Speeds up metabolism ● Delays fatigue
L-Carnitine It’s a natural compound responsible for helping the body turn fat into energy. ● Increases energy ● Improves performance ● Helps improve muscle definition
Beta-Alanine It’s an amino acid which is used to create carnosine, a compound that helps eliminate the lactic acid that is stored during exercise. ● Reduces fatigue ● Increases endurance ● Allows you more productive workouts

See our blog post about pre-workouts and their main ingredients.

Carbohydrate Supplements

As carbohydrates are our main source of energy, a carbohydrate supplement will help you energize your body. It will be extremely important to help you during a workout and to recover after a workout.

Some well-known carbohydrate powder supplements are Vitargo, Maltodextrin and Dextrose.

Energy supplements for endurance sports

They are practical, easy to carry and tasty. They are popular especially among endurance athletes.

  • Energy Bars: They’re rich in carbohydrates and they also can be a great snack, especially when you’re on the go
  • Energy Drinks: They contain some of the ingredients of pre-workouts, like vitamins, L-Tyrosine or caffeine. They will give you more energy, strength and stamina
  • Gels: They’re a source of carbohydrates and some of their ingredients are vitamins, minerals, and amino acids. Easy to carry, to take and digest, they’re a good option for a long workout or competition

Get insane amounts of energy by following our tips and let us know how they worked out for you.

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