When you finish a workout and head home, you should feel energized. But if you become overtired, your muscles scream with soreness and your body aches more than it should, you have just discovered post-workout fatigue.
If this sounds like something you have experienced, here are a few things you can do to prevent it:
This one should be a no-brainer. Drinking water throughout the day, and especially when working out, is crucial. Drink 10 to 12, 8-ounce glasses of water daily at least.
Eating a balanced diet is rule No. 1. Your daily diet should include proteins, fruits, vegetables and carbs. Depending on how much you exercise, how much of each will vary. Generally, protein should account for about 20% to 30% of your calories and healthy fats should take up about 10% to 15%.
Avoid workouts on a full stomach, but eat a light meal or snack two hours before working out. After your workout, eat a meal high in protein within an hour to aid muscle recovery.
If you’re already tired before you start working out, you’re setting yourself up for fatigue. Lack of sleep can increase your risk of injury as well as determine how well you recover once you finish a workout. Aim for at least seven hours a night to repair and reset your body.
Overdoing it during a workout can lead to excessive fatigue afterward. Make sure you aren’t pushing past your limits.
The best way to avoid overdoing it is trying to find the right intensity that leaves you feeling accomplished and energized after a workout rather than spent and exhausted.