If you're having trouble exercising because of lack of energy, your diet might be to blame. Instead of drinking coffee for a burst of energy, it's a better idea to make food changes. Avoid sugary, highly-processed foods and those that contain caffeine. These will give you a quick burst of energy but only temporarily. Instead, focus on foods that provide you with sustained energy that will last you for the whole workout.
Fruits
Fruits are an excellent source of fructose, a form of sugar. If you need a fast source of energy, eating a banana or an apple can help you get through a short, but intense, workout. For example, if you're planning on running a sprint or lifting heavy weights, your workout is likely to be short. Fruits are a good choice for this type of workout.
Complex Carbohydrates
For longer workouts, complex carbohydrates are a better source of energy because they last longer in your body. If you need energy for a run, a long bike ride or other long-lasting workout, try a bowl of oat bran or oatmeal, or have some buckwheat, brown rice or barley. Rye or whole-wheat bread are also good options.
Protein
Protein is key to muscle building and repair. If you're doing lots of weight training but not eating enough protein, you might end up feeling tired and weak. Healthy, lean protein is key to ensure you're not putting your heart at risk. Concentrate on lean meats, eggs and tofu as your sources of protein. Protein will give you energy over the long run, as it helps with muscle health. However, protein is not a quick source of energy, so eating some before a workout won't make you feel more energized.
Iron-Rich Foods
If you're regularly tired despite sleeping and eating well, you might be low in iron. This could cause exhaustion and make it difficult to exercise. Increasing your iron intake will result in more energy, although the results won't be instantaneous. Red meats and green leafy vegetables are good sources of iron, so make sure you eat them on a regular basis.
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