You leave for the gym enthusiastically with a plan to burn maximum calories. But, after a few minutes of exercising, you witness your energy levels dropping by, and after a while, you are completely exhausted, and you finally give up. While everyone has their days off, constant lower energy levels while working out can be a symptom of something unusual or even more serious.
If you are tired of working out more than often, you must get to the root causes of your fatigue. This article highlights the ten reasons that are making you feel tired at the gym. It also refers to the steps that can help you get your energy back.
10 Reasons Why You May Be Feeling Tired While Working Out?
From health problems, hormonal changes to deficiency of some specific nutrients in the body, there could be various reasons contributing 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, and treatment, habits and emotions may make you feel tired.
Besides, the fatigue may even be chronic, and in that case, you need to consult a health physician to save yourself from some serious health repercussions. 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 the risk of stressing out.
It is important to know that working out also causes stress on your body. And if you are unable to sleep well due to everyday stressors, such as your job, relationships, work schedule, your workout is going to be even more challenging and exhausting.
According to a research study, inadequate sleep negatively affects your athletic performance and working out after sleep deprivation feels harder. On the other hand, another research study suggests that a proper sleep routine improves your workout performance.
The best way to overcome stress and exhaustion is to keep track of how you feel every day during a workout and other times of the day. Maintain a journal and note down how much sleep you have taken a night before working out, along with keeping track of other aspects of your life, such as work routine, eating patterns, etc.
If you compromise on your night sleep regularly and take a lot of work stress, working out would probably bring more harm than benefits to your body.
2. Issues in Diet
If you do not have enough energy to work out and are normally tired after work out, there are high chances 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. According to Kate Patton, RD, who specialized in sports nutrition at Cleveland Clinic, Ohio, it is highly recommended that you eat a combination of protein and carbohydrates before working out to build muscles and sustain energy.
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 carbohydrate combined with protein and small amounts of antioxidant vitamins help accelerate the restoration of oxidative stress.
3. Hormonal Changes
Hormonal changes in your body may also be one of the primary sources of fatigue. Your body’s production of cortisol, also known as the stress hormone, could cause hormonal change. The concentration levels of cortisol decrease during the initial stages of exercise; however, it begins to rise if you exercise for more than an hour.
The overproduction of cortisol in your body may be one of the major causes of tiredness after a workout as the hormone production in your body changes.
4. Thyroid Issues
Low thyroid function could be one of the reasons for lower levels of energy during the workout. Hypothyroidism, in which the gland in your neck does not produce enough thyroid hormone, can result in extremely lower levels of energy along with 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 out of eight women deals with thyroid problems in their life. 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 are unable to identify any other cause for your fatigue, you must talk to your doctor and get your thyroid levels examined.
5. You Might Be Iron Deficient
Have you recently eliminated meat and animal products from your diet? If yes, your fatigue could be due to an iron deficiency that your body is struggling with. When you are suffering from iron deficiency, your blood has fewer oxygen-carrying red blood cells; therefore, the amount of oxygen that your body receives is limited.
When your body is unable to receive enough oxygen, it cannot function properly. As a result, you experience constantly lower levels of energy. Some other symptoms of iron deficiency or anemia include pale skin, easy bruising, insomnia, and dizziness.
If you find yourself questioning why do my muscles feel weak during a workout, you need to check your everyday water intake. If you do not hydrate properly before and during a workout, you are likely to experience exhaustion and burnout during a workout.
Even the slightest dip in your fluid levels can make your blood thick, so it becomes harder for your heart to pump. By sweating excessively, your body may lose the electrolytes essential for you to power through your workouts.
If you regularly perform strength-building exercises, you can ensure adequate hydration levels by taking EAA Hydration Power by DMoose, which consists of essential amino acids. EAA's support hydration and increases your strength and endurance during workouts.
7. You Need to Carb It Up
If you are working out to lose weight, there are chances that you are not taking enough calories (especially carbs) that are essential to ensure that you have the energy you need to work out.
During exercise, the primary energy source is glucose, the sugar that is derived from carbohydrates. If you are usually on a low-carb or carb-restricted diet plan, for example, the ketogenic diet, you may lower your energy levels, especially during an intensive workout session, and experience extreme fatigue after a workout.
So bump your carb intake to avoid getting tired after exercising!
8. You Are Not Recovering
If you are skipping your rest days and overtraining, you are likely to 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 in March 2012, published in Sports Health, overtraining leads to depression. If you feel that you have no energy to work out, you probably have not given your body enough time to recover and repair.
Taking a break for at least two days a week can help your body recharge and enhance your workout performance.
9. Your Medications are the Main Culprit
Certain medicines can make you feel popped. They can lower your blood pressure and reduce the blood supply to the brain and muscles. As a result, you may experience fatigue during work out. For instance, medications such as antibiotics and antidepressants can induce symptom fatigue.
It is better to carefully read the labels before taking medication to avoid fatigue that could result in sluggishness during a workout.
Constant feelings of panic, worrying, and tension are some of the symptoms that indicate anxiety disorders. When you are trying to work out while suffering from anxiety and worrying about multiple life stresses, you are more likely to be counterproductive.
You must regularly check up on your mental and physical health to understand how your body responds to exercise and workouts.
How to Give Your Best During Workout?
Now that you are aware of 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:
1. 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 and plan to ensure a diet that could provide all essential nutrients to your body.
A balanced diet consisting of all nutrients, such as carbohydrates, protein, vitamins, and the required carbs, is what you must aim for if you want to improve your energy levels and give your best during a workout.
2. Ensure a Proper Night’s Sleep
It is crucial to have a good night's sleep if you want to give your best performance in the gym the next day. A good night's sleep will prepare your body and help you power through a high-intensity workout session without experiencing fatigue and sluggishness.
3. 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 long training hours. The amazing intra workouts are specifically designed to help refuel your body after you have been through a strenuous workout.
How Does Intra Workout Supplements Help?
Intra workout drinks usually consist of essential and non-essential amino acids, minerals, vitamins, and carbohydrates that your body can quickly absorb during training and maximize its energy levels.
The nutrients in an intra workout supplement helps boost your mid-workout performance and endurance and ensure fuel recovery and muscle growth.
Ingredients to Look for While Buying Intra Workout Supplement
Essential amino acids are the most important ingredient that you must look for while buying intra workout supplements. DMoose intra workout consists of 8g 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 yet another essential ingredient that ensures healthy glucose levels and supports 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 also 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 levels.
As hydration is crucial to ensuring effective workout performance, DMoose intra workout protein powder features precise doses of key electrolytes, such as sodium, potassium, and magnesium, that ensure hydration. The intra workout supplements help your body replenish electrolytes that are lost during intensive workouts.
While experiencing a normal level of tiredness during and after a workout is normal, a constant feeling of exhaustion and sluggishness indicates that something is wrong with your body. From a lack of proper diet, sleep, hormonal changes to medication, several factors can make you feel sluggish.
To improve your workout performance, you must focus on your diet, take proper sleep, and ensure that your body is receiving all nutrients needed to recover from a regular workout routine. Intra workout supplements can also play a crucial role 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. 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.