Are you one of those people who struggle to get through a workout, feeling sluggish and lethargic? It can be discouraging and demotivating when you don't see the results you want, despite putting in the effort. But what if there's a reason for this sluggishness that you haven't considered before?
Understanding the root cause of your sluggishness during workouts can be a game-changer. In this article, we'll explore some common reasons you might feel sluggish during your workouts and how to overcome them.
From nutrition to sleep and hydration to stress management, we'll cover all the essential factors that can impact your energy levels and help you get the most out of your workout routine. So let's dive in and uncover the secrets to feeling energized, focused, and motivated during your workouts.
10 Reasons Why You May Be Feeling Tired While Working Out?
From health problems and hormonal changes to deficiency of specific nutrients in the body, various reasons could contribute to the constant exhaustion you experience while working out. While many people ignore daytime fatigue, considering it normal, according to the National Institute on Aging, medical issues, treatment, habits, and emotions may be the reason why you are feeling fatigued. Besides, your fatigue may even be considered to be a chronic condition. It is vital to consult a health care physician regarding your fatigue to ensure there is not an underlying health condition causing your symptoms.
This section refers to the most common causes of fatigue to help you identify the exact reason behind your tiredness.
1. Not Having Enough Sleep
If you are constantly struggling to gather the energy to work out, the first thing to look for is your sleeping patterns and sleep duration for the last few weeks. If you have not been sleeping well and getting proper rest time, you are probably putting your body at risk of increased fatigue.
It is essential to know that working out also causes stress on your body. Therefore, if you cannot sleep well due to everyday stressors, such as your job, relationships, and work schedule, your workout will be even more challenging and exhausting.
According to a research study, inadequate sleep negatively affects your athletic performance. Additionally, another research study suggests that a proper sleep routine improves your workout performance.
The best way to overcome stress and exhaustion is to track how you feel daily during a workout and at other times of the day. Maintain a journal, note how much sleep you have gotten the night before working out, and keep track of other aspects of your life, such as your work routine, eating patterns, etc.
If you compromise on your night sleep regularly it can cause added stress onto the
Related Article: How to Optimize Your Exercise for Better Sleep, According to Fitness Experts
2. Issues in Diet
If you do not have enough energy to work out and are generally tired after working out, there is a high chance that your muscles are not receiving the nutrients that they need. Your muscles heavily rely on carbohydrates, like cereals, bread, fruits, and vegetables, that help you gain quick energy bursts.
"It is highly recommended that you eat a combination of protein and carbohydrates before working out to build muscles and sustain energy." ~ Kate Patton, RD, Sports Nutrition at Cleveland Clinic, Ohio.
According to a research study, a combination of carbohydrates with protein helps avoid the reduction of blood glucose during anaerobic exercise. In addition, the study revealed that a compound of carbohydrates combined with protein and small amounts of antioxidant vitamins helps accelerate the restoration of oxidative stress.
Related Article: How to Start Eating Healthy and Stick to It: 8 Changes You Can Make
3. Hormonal Changes
Hormonal changes are an inevitable part of life and can significantly impact your body's ability to perform during a workout. Various factors, including pregnancy, menopause, and thyroid disorders, can cause hormonal fluctuations. These changes can lead to fatigue, reduced stamina, and sluggishness.
One hormone that plays a critical role in your energy levels during exercise is cortisol, commonly referred to as the "stress hormone." When you're under stress, your body releases cortisol, which can cause muscle breakdown, decreased muscle mass, and increased fat storage. This, in turn, can lead to decreased energy levels and a reduced ability to perform during a workout.
Similarly, changes in estrogen levels can also impact your workout performance. Estrogen is an essential hormone for maintaining bone density and muscle mass, and a decrease in estrogen levels can lead to muscle weakness and decreased stamina.
Additionally, fluctuations in estrogen can lead to water retention and bloating, making you feel sluggish and less motivated to exercise.
It's essential to understand hormonal changes' impact on your body and your workout performance. By recognizing the signs of hormonal imbalances and working with your healthcare provider to manage them, you can optimize your energy levels and maximize your workouts.
4. Thyroid Issues
Thyroid issues can play a significant role in how you feel during exercise. The thyroid gland produces hormones that regulate your metabolism, and when it's not functioning properly, it can cause a range of symptoms, including fatigue, weakness, and sluggishness.
Hypothyroidism, in which the gland in your neck does not produce enough thyroid hormone, can result in significantly lower energy levels, and cause weight gain, depression, and muscle pain. As a result, workouts may feel even more tiring and difficult.
However, according to the American Thyroid Association, one in eight women has thyroid problems. However, 60 percent of women do not even realize that the thyroid could be the main culprit behind the health issues they are experiencing.
So if you cannot identify any other cause for your fatigue, you must talk to your doctor, get your thyroid levels examined, and get proper treatment to optimize your hormone levels and improve your energy levels during workouts.
5. You Might Be Iron Deficient
Iron deficiency is another common reason for feeling sluggish during workouts. Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
When you don't have enough iron, your body can't produce enough hemoglobin, leading to a condition known as anemia. Anemia can cause fatigue, weakness, and shortness of breath, making it challenging to perform moderate exercise.
Iron deficiency is more common in women than men, and athletes who engage in endurance sports may also be at higher risk due to increased iron loss through sweat and foot-strike hemolysis.
Dehydration is a common and often overlooked reason people feel sluggish during their workouts. When dehydrated, your body doesn't have enough fluid to perform its normal functions, which can decrease energy and fatigue.
This can be particularly problematic during exercise because your body needs water to help regulate its temperature and transport nutrients to your muscles.
In addition to fatigue, other symptoms of dehydration during exercise can include dizziness, cramping, and even fainting. This is why staying adequately hydrated before, during, and after your workout is essential.
Experts recommend drinking at least 16-20 ounces of water or a sports drink at least 4 hours before exercise and then sipping on 7-10 ounces of fluid every 10-20 minutes during your workout.
If you regularly perform strength-building exercises, you can ensure adequate hydration levels by taking EAA Hydration by DMoose, which consists of essential amino acids. EAAs support hydration and increase your strength and endurance during workouts.
By staying adequately hydrated, you can help prevent the onset of sluggishness and fatigue and maintain your energy levels throughout your workout.
Essential Amino Acids (EAAs) + Hydration
EAA’s are the ultimate sports supplement which helps in the maintenance of damaged muscles. Perfect for all athletes trying to gain size and strength.
7. You Need to Carb It Up
Carbohydrates are often referred to as the body's preferred energy source, and it's not without reason. The body requires energy to perform at its best during exercise, and carbohydrates provide just that. If you're feeling sluggish during a workout, it may be because you're not consuming enough carbs.
Carbs are the primary fuel source for your muscles, and if you don't have enough stored glycogen (the stored form of carbohydrates in the body), you may feel tired and exhausted.
To combat this, fueling up with carbs before and during your workout is essential. This doesn't mean loading up on processed sugars but rather opting for whole, nutrient-dense carbohydrates such as sweet potatoes, quinoa, and brown rice.
It's also important to note that the amount of carbohydrates you need depends on your activity level, body size, and goals. A highly active individual may require more carbs than someone less active. Additionally, the timing of your carb consumption matters too.
Consuming carbs too close to your workout may cause digestive discomfort, while not consuming enough carbs beforehand may leave you feeling depleted mid-workout.
In short, carbs are essential for optimal workout performance, and not getting enough of them may be why you're feeling sluggish. So, carb it up with wholesome carbs to fuel your workouts and reach your fitness goals.
8. You Are Not Recovering
If you are skipping your rest days and overtraining, you will likely put yourself on the road to mental and physical exertion and fatigue. A constant feeling of muscle fatigue is an alarming sign indicating that your body is completely stressed out as you have deprived it of the break it needs.
Since exercise generates oxidative stress, you are more likely to injure yourself if you continue to push yourself harder. According to a review published in Sports Health, overtraining can lead to depression. If you have no energy to work out, you probably have not given your body enough time to recover and repair.
Taking a break at least two days a week can help your body recharge and enhance your workout performance.
9. Your Medications Could Be the Culprit
Certain medications can also be the culprit behind sluggishness during workouts. Some medications can have side effects, including fatigue, dizziness, and nausea. This can make it challenging to exercise with full intensity.
For instance, antidepressants, blood pressure, and allergy medications cause fatigue or dizziness. If you're taking any medications and feeling sluggish during workouts, it's best to consult your doctor to see what options might be available.
Sometimes, simply changing the time of day you take the medication can also make a difference. Remember, it's crucial to prioritize your health and safety while working out. To achieve your fitness goals, you must address any underlying health conditions or medication side effects.
Anxiety can be a significant factor contributing to feeling sluggish during workouts. Anxiety and stress can elevate hormone cortisol levels, which can cause fatigue and low energy levels.
Additionally, anxiety can increase muscle tension, making it harder to perform exercises properly and efficiently. It can also make it difficult to focus on the workout and decrease motivation to exercise.
If anxiety affects your workout performance, consider incorporating relaxation techniques, such as deep breathing or meditation, into your routine to help manage your anxiety levels and improve your mental well-being.
How to Give Your Best During Workout?
Now that you know the various reasons that could cause extreme fatigue after a workout and have identified your reason for feeling weak during a workout, you must know what could help you restore your lost energy levels.
Some of the steps that can get your energy levels back and help you sustain them are discussed below:
Focus on Your Diet
Diet is one factor that affects all aspects of your life, be it your physical performance or mental health. It would not be wrong to say that you are what you eat; therefore, you must focus on your diet plan to ensure your diet is getting all essential nutrients to your body.
A balanced diet consisting of all nutrients, such as carbohydrates, protein, vitamins, and the required fats, is what you must aim for to improve your energy levels and give your best during a workout.
Ensure a Proper Night's Sleep
Having a good night's sleep is crucial if you want to perform in the gym the next day. A good night's sleep will prepare your body and help you power through a high-intensity workout without experiencing fatigue and sluggishness.
Take an Intra Workout Supplement
An intra-workout supplement can help increase your energy levels and decrease fatigue while helping you push harder, especially during prolonged training hours. The amazing intra-workouts are specifically designed to help refuel your body after you have been through a strenuous workout.
How Do Intra Workout Supplements Help?
Intra-workout supplements are designed to give your body the necessary nutrients to maintain energy and performance during a workout. These supplements typically contain carbohydrates, amino acids, and electrolytes that help replenish your body's energy stores and maintain hydration levels.
During a workout, your body uses up its glycogen stores, which are your body's primary source of energy. As your glycogen stores deplete, you may feel fatigued, negatively impacting your workout performance.
Intra-workout supplements can help prevent this by providing your body with a steady stream of carbohydrates to help maintain glycogen levels and sustain energy throughout your workout.
Amino acids are also crucial components of intra-workout supplements as they help support muscle protein synthesis and prevent muscle breakdown during exercise. They provide the building blocks for muscle repair and growth, helping you to recover faster and build muscle more effectively.
Lastly, intra-workout supplements contain electrolytes such as sodium, potassium, and magnesium, essential for maintaining hydration and electrolyte balance in your body. Dehydration can lead to decreased athletic performance, so it's essential to replenish lost fluids and electrolytes during exercise.
In summary, intra-workout supplements can help improve energy levels, enhance muscle recovery, and maintain hydration and electrolyte balance during a workout.
Ingredients to Look for While Buying Intra Workout Supplement
Essential amino acids are the most crucial ingredient that you must look for while buying intra-workout supplements. DMoose intra-workout consists of 8g of essential amino acids that help increase protein synthesis, build lean muscles, and delay fatigue while training.
In addition, cluster dextrin, a highly branched cyclic dextrin (HBCT), is another essential ingredient ensuring healthy glucose levels and supporting recovery during and after exercise.
DMoose intra-workouts consist of 15 g cluster dextrin that is highly digestible and rapidly absorbed. It improves your body's ability to push harder.
Moreover, Beta-Alanine, a non-essential amino acid, is a vital ingredient that increases endurance during workouts and delays fatigue. DMoose intra-workout supplements contain 1 g of beta-alanine that can help improve your overall athletic performance and enhance your endurance.
Hydration is crucial to ensuring effective workout performance; DMoose intra-workout protein powder features precise doses of essential electrolytes, such as sodium, potassium, and magnesium, that ensure hydration. The intra-workout supplements help your body replenish electrolytes lost during intensive workouts.
While experiencing an average level of tiredness during and after a workout is expected, a constant feeling of exhaustion and sluggishness indicates that something could be wrong with your body. From a lack of proper diet, sleep, and hormonal changes to medication, several factors can make you feel drained. To improve your workout performance, you must focus on your diet, sleep properly, and ensure your body receives all nutrients needed to recover from a regular workout routine. Intra-workout supplements can also be crucial in providing all essential nutrients to your body and enhancing your workout performance and endurance levels.
- Ferreira, Daniel dos Santos, et al. Carbohydrates plus Protein Reduces Oxidative Stress after Single Bout of Aerobic Exercise. 2017. rua.ua.es, https://doi.org/10.14198/jhse.2017.124.07.
- Kreher, Jeffrey B., and Jennifer B. Schwartz. “Overtraining Syndrome.” Sports Health, vol. 4, no. 2, Mar. 2012, pp. 128–38. PubMed Central, https://doi.org/10.1177/1941738111434406.
- Oliver, Samuel J., et al. “One Night of Sleep Deprivation Decreases Treadmill Endurance Performance.” European Journal of Applied Physiology, vol. 107, no. 2, Sept. 2009, pp. 155–61. Springer Link, https://doi.org/10.1007/s00421-009-1103-9.
- Thun, Eirunn, et al. “Sleep, Circadian Rhythms, and Athletic Performance.” Sleep Medicine Reviews, vol. 23, Oct. 2015, pp. 1–9. PubMed, https://doi.org/10.1016/j.smrv.2014.11.003.