Have been working out in the morning (weights) for some weeks and I have realised that it sucks my energy. Mornings are fine, but by mid afternoon I feel tired and not very motivated to keep working.
I try to get good sleep, around 7h everyday.
For those of you who workout in the morning, how do you deal with this? I don’t think that I would be able to workout regularly at any other part of the day, so would really appreciate some advice to see if I can make the morning workout work well.
do cardio in the AM and weights at night.
lol
Thanks both.. but most of my training is weights, and I don’t think I could keep the routine if I don’t do it in the morning..
I wake up at 5:45am everyday to get my morning workout in, usually hour and a half workout (includes warming up), typically about 20-30 minutes of HIIT followed by strength training, my body is fairly wrecked when I'm done. I don't have any issues with afternoon fatigue but I have also been on this schedule for years now, if you have only been doing this for a few weeks then your body just may need to adapt and get used to your morning workout schedule. Also, be very mindful of your caffeine intake, if you front load a bunch of caffeine in the morning coupled with a morning workout, you will be drained in the afternoon regardless of how much more caffeine you consume, that's at least been my experience anyway. I have 100mg 30 minutes before my workout (Optimum Nutrition Amino Energy), a cup of coffee about 2 hours after my workout and maybe another 100mg of caffeine around 2pm (nodoz; much better delivery method than coffee, they come in 200mg pills but I break them in half) depending on how I'm feeling. Just feel it out making small tweaks here and there until you have things dialed in to what works best for you, it's a lot of trial and error.
You’re sleep deprived, 7h is too low.
lmao MS?? Buddy says he's tired, he needs more sleep. Especially when working out you need more sleep.
Gave you a SB to offset the MS and also because you're correct in your assessment.
Agreed
I do morning workouts, 545am - but I get 8hrs of sleep. I think you need more sleep.
Not necessarily. I'm up at 5:45am everyday for my morning workout and I get 6 hours of sleep, with no afternoon fatigue, everyone is different. Could just be his diet.
How are you getting to bed before midnight consistently in IB? What do you do when the hours pick up and you have to pull 2AMers+?
I would try to make some adjustments to your diet to start.
A good post workout meal is important, replenish glycogen levels, good amount of protein.
If i feel a bit winded in the afternoon a nice sized piece of a fattier cut of red meat does wonders for me, rib eye, entrecote etc.
Make sure you are hydrated through the day, especially if you sweat a lot.
One thing that i hardly see mentioned in these kinds of subjects is the importance of minerals, total game changer for my energy levels. Make sure you get enough sodium, Iodine and potassium in your diet or supplement.
Sleep 8 hrs if possible. I wake up at 5 and do olympic lifting/power lifting workouts, don't drink any caffeine beforehand but do drink coffee afterwards until about lunch. Also caffeine or other stims too close to your bed time could impact how well you sleep.
As others have said, diet is also important. Focus on high protein and low carbs and sugar. Actually doing keto would be nice, but I can't recommend it because gluten is awesome. They actually sell a couple decent high protein breakfast cereals at walmart now. (Just don't get the chocolate "keto" one, it sucks, although peanut butter is good.) Also don't fear fat in your diet. I wouldn't recommend eating pork jowls every day, even though they taste great, but it shouldn't be a primary focus.
I feel this -- generally get up early 3 days a week. I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning, if my face is a little puffy, I'll put on an ice pack while doing stomach crunches. I can do a thousand now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.
Already lots of good comments but will also add my 2c.
Try to replace simple carbs (worthless in every way) with complex carbs and higher protein. Also healthy fats (nuts) are good. If you are feeling that afternoon drousiness it is most likely due to diet and blood sugar levels. Would try to get more sleep which will help recovery, but you're getting enough that imo sleep deprivation isn't the cause here.
Anecdotally I worked out early morning for 2 years, had great all day energy levels and focus. Would hit a sleep wall around 10pm.
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