Feeling tired after a workout? Here are some facts about post-workout fatigue to help fitness enthusiasts wise up with their workouts.
In this article:
- Post-Workout Fatigue: The Struggle Is Real
- Why Would Anyone Feel Tired After a Workout?
- How to Stop Being Tired After a Workout
- Is It Good to Sleep After a Workout?
- Do Sore Muscles Make a Person Feel Tired?
Avoid Feeling Tired After a Workout with These Tips
Post-Workout Fatigue: The Struggle Is Real
Is it normal to feel tired after a workout? Many gym-goers have various questions about post-exercise fatigue.
It can be super frustrating when the body won’t move the way a person wants it to.
But, don’t worry! Here’s what fitness buffs need to know about post-workout fatigue and how to beat it.
Why Would Anyone Feel Tired After a Workout?
Feeling tired after a workout is nothing to worry too much about – unless the body shows symptoms of a more serious condition. Everybody reacts differently to vigorous physical activity.
For some people, they tend to feel more energetic after a sweat session. That’s why these types of gym-goers avoid exercising at night.
Meanwhile, some people feel extremely tired after a workout.
Instead of overthinking it, determine what causes this fatigue. It may be something as simple as an unhealthy diet or lack of hydration.
Be objective and take the hints the body is giving out.
1. Not Properly Eating After a Workout
A person’s diet is one of the major reasons why they feel tired post-workout. Sugar levels get lower as a person exercises because working out burns sugar.
A person can only control their sugar levels if they eat properly. Eat right by consuming foods rich in carbs before a workout session.
Carbs are complex sugar, which means they can raise a person’s blood sugar levels to give enough energy for the high-intensity interval training (HIIT). Raising the blood sugar level before an exercise will minimize its drop, reducing tiredness after the workout.
High-Intensity Interval Training Definition: A type of exercise that involves extremely demanding physical exercises alternated with less intense recovery periods.
The following foods are high in carbs:
- chocolate milk
- sweet potatoes
- low-fat yogurt
As per the recommendation of the American Academy of Nutrition and Dietetics, a person should eat 1-3 hours before their workout. The institution also suggests that people should include foods rich in protein for post-workout muscle repair.
Proteins have amino acids that serve as the body’s building blocks.
2. Not Eating Right Post-Workout
If a person feels sleepy after their exercise, they should pay attention to what they eat post-workout. Muscles store energy, and they use it all up during a workout.
For this reason, a person needs to eat to restore their energy. Foods rich in carbs and protein are the best ones to eat.
Try to eat at least 15 minutes after a workout to avoid muscle exhaustion. A person can eat the following foods to help them restore their energy:
- yogurt with berries
- a turkey wheat wrap
- low-fat chocolate milk
- a smoothie made with fruit and low-fat milk
- protein shakes
3. Working Out Too Much
A person will eventually feel exhausted if they go overboard with their workout. They have to do their exercise routine slowly to not force their body to do intense training immediately.
They can increase the intensity of their workout when their body has already adjusted to their current strength training.
4. Not Doing Breathing Exercises Properly
Proper breathing is also an essential part of a person’s workout. If they find it difficult to breathe during their exercise, then it is an indication they need to slow down from training and focus on their breathing routine.
Breathing really fast does not allow the body to get enough oxygen, making a person feel tired. It may be best to follow proper breathing exercises to prevent getting out of breath.
Warm up 10 minutes before starting. If a person has asthma and other respiratory conditions, see a physician first for proper medical guidance.
How to Stop Being Tired After Working Out
It’s important to understand there are different reasons for someone to feel so tired after a workout. If any unusual symptoms appear, make sure to seek professional medical advice.
It may be signs of more serious conditions such as adrenal fatigue.
Adrenal Fatigue Definition: This is a condition where the adrenal glands do not produce enough hormones. It can make it difficult to get up in the morning, difficult to handle stress and increased fatigue every day, among other side effects.
1. Always Drink Water to Stay Hydrated
If a person still feels exhausted the day after working out, they should consider paying attention to their hydration. Water plays an important part in cell function, and a person needs to stay hydrated if they are working out because they lose water through perspiration.
They can do the following to replace the liquid they lost:
- Drink about 20 oz of water four hours before the exercise.
- Drink another 12 oz of water 15 minutes before starting.
- Consume 8 oz of water every 15 minutes during a workout.
- Drink 12 oz or more post-workout.
It is important to note not to over drink water because a person may experience water intoxication where there is an interruption of the balance of electrolytes in the body, making it dangerous.
2. Get Enough Sleep to Prevent Being Tired
Lack of sleep is also another indication a person feels tired. Follow a good sleeping habit to make sure tiredness won’t be felt in the morning.
Some people may need more than eight hours of a night’s sleep. Try to get more restful sleep if feeling sleepy is still felt even after having slept for eight hours.
3. Consult a Doctor to Avoid Injuries
Consult a doctor first if starting a new workout plan is what a person needs to make sure they avoid injuries. They should not force their body to do intensive training because it can be dangerous.
If a person has been exercising lately and they still feel tired despite following a healthy lifestyle, they should consider seeing a doctor. A change in a person’s health might affect how they feel.
Is It Good to Sleep After a Workout?
While it varies on a case-by-case basis, sleeping after a workout may actually be beneficial for muscle recovery. This is great news for gym-goers who feel sleepy after going to the gym.
In fact, fitness buffs who want to rest right after a hard training session have nothing to worry about. It’s perfectly normal for fatigue to make a person feel drowsy – the same way it’s normal for others to feel energetic after a training session.
To maximize the muscle-repairing results of sleeping after working out, make sure to eat the right amount of post-workout protein and carbs. Combining this with adequate rest may be what the body needs to recover.
Important: After some time, gym-goers may not feel as tired anymore. That means the body has adapted to the strength-training regimen and it may be time to kick it up a notch.
Do Sore Muscles Make a Person Feel Tired?
Sore muscles are the result of an intense training session. Generally, the muscles remain sore for about 24 to 48 hours after a workout. Although, it may be longer for first-time gym-goers.
While it may be tiring to have sore muscles, this indicates that a person is training properly. Soreness can be a good signal that their workouts are effective.
Once the body adapts to an exercise regimen, the muscles stop feeling as sore. Take this as a hint to intensify the training.
Tip: To prevent getting sore muscles, incorporate different stretching exercises into the routine. It helps pump blood into the muscles to promote muscle recovery.
Tired after a workout? Well, it isn’t due to a lack of willpower; there could be other reasons behind fatigue. Watch this video from Yo Elliott – Strength Camp to learn more:
Overall, it’s very common to feel tired after a workout. But, if a person wants to minimize this, eat properly, supplement correctly, and hydrate frequently.
Most gym-goers feel better once they follow a more efficient nutrition plan. If this doesn’t help the post-workout fatigue, then it may be time to consult a medical professional.
Do you feel tired after a workout? Share your experience with us in the comments down below!
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Editor’s Note: This post was originally published on November 30, 2018, and has been updated for quality and relevancy.