How Do I Relieve Post-Workout Fatigue?

Young woman holding a bottle to her face after a workout
There are a few reasons why your workout may leave you feeling so wiped out. (Image: George Doyle/Stockbyte/Getty Images)

One of the benefits of getting enough exercise is supposed to be that it gives you more energy to get through your day, but sometimes that just isn’t the case. When working out leaves you more tired than you were before you started, that can be an indicator that something is wrong. There are a few reasons why working out can leave you so worn out, and finding out the reason behind your post-workout fatigue may just help you to overcome it and get the energy boost you need from your exercise session.

Start Out Slowly

Couple walking
Consider walking at first, and then when you get used to that, build that up to a short run. (Image: Jupiterimages/Goodshoot/Getty Images)

It can be tempting to go all in when you decide to start working out, but this may not be the best idea. Madelyn Fernstrom, Ph.D. of iVillage.com suggests that this is one of the worst things you can do if you are worried about fatigue. “Don’t try to jog 5 miles, when the most you’ve done before is walk 2 miles,” she says. Consider walking at first, and then when you get used to that, build that up to a short run. Over time, add more distance or time to your run until you get where you want to be. Doing too much too soon can make you feel more tired than usual after your workout is complete.

Examining Your Fuel Quality

Mother and Her Young Daughter Stand in the Kitchen Eating Cheese Sandwiches for Lunch
Exercise increases your body’s need for food. (Image: Digital Vision./Photodisc/Getty Images)

In theory, eating less should go hand-in-hand with a workout regimen designed to help you lose weight. While this is a common misconception, the truth is that exercise actually increases your body’s need for food. The more fuel you burn, the more fuel you will need to keep going. If you haven’t eaten enough of the right things before your workout, you are bound to feel wiped out after you exercise. You may even feel sick. The Young Women’s Health website suggests you eat a variety of foods, as different foods bring different nutrients to the table. Lean meats, fresh fruits and vegetables, and whole grains are essential to a healthy body. Healthy bodies are capable of doing more exercise. A post-workout snack is just as vital. You should consume a healthy snack like yoghurt and fruit, a banana with one tablespoon of nut butter or a carton of low-fat chocolate milk within 30 minutes after exercising.

The Importance of Hydration

Man reaching for sports bottle
A lack of water can lead to dehydration, which can be very draining on your energy. (Image: Jupiterimages/Stockbyte/Getty Images)

Hydration is one thing that many people fail to consider. Not only is it important during and after your workout, but it is important before your workout, as well. Water makes up 60 percent of your body’s total weight, and every bodily system depends on it. A lack of water can lead to dehydration, which can be very draining on your energy. If you find that you are extra tired after your workout, try to drink more before, during and after you exercise.

Rest Is Important

Woman sitting on mountainside
Rest can make you strong. (Image: Pixland/Pixland/Getty Images)

While intense training may leave you feeling weak, rest can make you strong. Don’t overdo it when it comes to exercise, as this is a surefire way to end up exhausted when all is said and done. While it may feel like you are pushing your body in a good way, you may be over-exhausting yourself. When you do an extremely intensive workout, give your body time to rest up and refuel the next day. If you must exercise, do something light to give your body time to recuperate.

Medical Issues

If improved nutrition, rest and hydration don’t do the trick, consult your doctor for more information. He may be able to identify a nutrient deficiency or other medical issue that is preventing you from having enough energy, getting you back on track in no time.

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