Tired After A Workout: How to Defeat Fatigue

Tired After A Workout: How to Defeat Fatigue

Tried After a Workout? Use this short guide to improve your energy.

Athletes often struggle with fatigue after working out, and it can be frustrating to feel tired and drained even after a great workout. Fortunately, there are several strategies athletes can use to avoid fatigue and recover quickly after a workout. In this article, we’ll explore six ways to avoid fatigue and improve your recovery.

Eat a Well-Balanced Diet

One of the most important factors in avoiding fatigue after working out is maintaining a well-balanced diet. Your body needs the right balance of macronutrients (carbohydrates, protein, and fats) and micronutrients (vitamins and minerals) to function properly and recover from exercise. Eating a balanced diet that includes plenty of whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help you avoid fatigue and recover more quickly.

Time Your Food Intake to Your Exercise

In addition to eating a well-balanced diet, it’s important to time your food intake to your exercise. Eating too close to a workout can make you feel sluggish, while not eating enough can leave you feeling weak and fatigued. A good rule of thumb is to eat a meal or snack containing carbohydrates and protein about two to three hours before your workout. If you need to eat closer to your workout, opt for a small snack that’s easy to digest, such as a banana or a handful of nuts.

Drink More Water

Dehydration can contribute to fatigue after working out, so it’s important to drink plenty of water before, during, and after your workout. The amount of water you need will depend on several factors, including your body weight, the intensity of your workout, and the temperature and humidity of your workout environment. As a general guideline, aim to drink at least eight cups (64 ounces) of water per day, and more if you’re sweating heavily during your workout.


Improve Your Aerobic Capacity

Another way to avoid fatigue after working out is to improve your aerobic capacity. Aerobic exercise, such as running, cycling, or swimming, can help increase your cardiovascular endurance and make it easier to recover from workouts. Aim to include at least 30 minutes of moderate-intensity aerobic exercise in your workout routine several times per week.


Use Correct Form

Using correct form during your workout can also help you avoid fatigue and prevent injuries. When you use proper form, you engage the right muscles and avoid putting unnecessary strain on your joints and ligaments. If you’re unsure about proper form for a particular exercise, consider working with a personal trainer or coach who can help you perfect your technique.


Rest and Recover

Finally, one of the most important strategies for avoiding fatigue after working out is to rest and recover properly. Your body needs time to repair and rebuild after a workout, and failing to give it enough rest can lead to fatigue, soreness, and even injury. Aim to get at least seven to eight hours of sleep per night, and consider incorporating rest days into your workout routine to give your body a chance to recover fully.


Bonus Tip: Weighted Blanket

A weighted blanket can also help athletes recover more quickly after a workout. Weighted blankets use deep pressure touch therapy (DPT) to stimulate the release of serotonin and melatonin, two hormones that promote relaxation and sleep.

This can help you feel more rested and energized after a workout, which can in turn reduce fatigue and improve your performance. To use a weighted blanket, simply drape it over your body while you’re relaxing or sleeping. Start with a weight that’s about 10% of your body weight, and gradually increase the weight over time as your body gets used to the sensation.

Learn more about Recothlete's weighted blankets here

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