Have you ever wonder how you can boost energy and stamina when you are feeling tired and exhausted? Here are a few tips on how you can boost your energy levels!
The practice of movement itself reaps many benefits - It can be as simple as taking your dog for a walk outside, doing a yoga class or going for a leisurely swim. Our bodies are made to move! Instead of that second coffee in the afternoon, get up for a brisk walk or stretch. You may be surprised how even just a few minutes of movement can impact your ability to perform and sustain energy throughout the day. Be sure to incorporate regular resistance and cardiovascular training every week to create a new set point in your natural energy levels.
Harness the power of music
You get to to the gym, pumped to start your workout, and suddenly you realise you’ve left your headphones at home. That feeling of temporary disappointment is your mind intuitively knowing the influence of music on mood, performance, and energy.
This subject is well documented by studies, which show the increase in dopamine that occurs while listening to music we love. Music’s feel-good factor allows us to have a higher pain threshold, so we can train with greater endurance and intensity.
Prioritise rest and recovery
Without a bit of ‘downtime’, the body cannot repair, and thus, your performance in the gym will suffer, along with your mood and body composition. In a world where we are constantly being told to ‘do more’, take a step back to recharge so you can give it your all when it counts. Without the parasympathetic influence on our central nervous system, our cortisol rises, and our body is not able to repair itself efficiently and effectively, making it much harder to have the energy to pursue our physical goals. A quality zinc and magnesium blend should be a staple in your routine, and for those that really struggle to wind down, there are targeted supplements that can assist you into a deeper sleep.
Take care of your mind
How many negative thoughts do you have per day? According to research, the average person has 12,000-60,000 thoughts per day, 80% of them being negative. Imagine how much energy this is robbing from you, and how you would feel if you were able to let go of at least some of that. Let’s clear the mind! Stop right now - take a deep breath in through the nose to your belly, hold it for 3 seconds, then exhale through the mouth, expelling the lungs completely. After a few rounds, you may feel you are calmer and more focused - this is the power of diaphragmatic breathing. Now you can focus on a clear goal, a strategy to achieve it and to visualise your success, all necessary components to help you with your mental stamina. Nootropic herbs may also give that extra edge to boost mental performance - Ashwagandha, Lion’s Mane, Alpha-GPC, Acetyl-l-carnitine, Ginseng, and L-Theanine are some to look out for in supplements.
Optimise your diet and workout supplementation
Have you ever tried to work out the morning after a few too many drinks the night before? Or perhaps you had a little too much at lunch which left you bloated and stuffy. Needless to say, your strength and vitality may not have been at its peak. By choosing to eat wisely and moderately, digestion is smoother, and we can use the nutrients we ingest to fuel our workouts. We need the right amount of carbohydrates, fats, and protein in our diets to function optimally, and if training regularly, then the protein needs will be higher than the average sedentary person. In this case, supplementing with a protein powder becomes useful, especially before and or/after training. Also, a quality BCAA or BCAA/EAA blend to sip on during training will help you preserve muscle and fight fatigue during your workout. Some will also benefit from an easily digested carbohydrates powder to maximise the gains in the gym. If you feel you need the extra kick, a pre-workout containing a stimulant and muscle pump blend will ensure you can give it your all. Lastly, remember to drink plenty of water!
Avinash E Thakare, A. (2019). Effect of music tempo on exercise performance and heart rate among young adults. [online] PubMed Central (PMC). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435671/ [Accessed 3 Jul. 2019].
Dolan, E. (2019). Listening to the music you love will make your brain release more dopamine, study finds. [online] PsyPost. Available at: https://www.psypost.org/2019/02/listening-to-the-music-you-love-will-make-your-brain-release-more-dopamine-study-finds-53059 [Accessed 3 Jul. 2019].
Nsf.gov. (2019). 2005: Year in Review. [online] Available at: https://www.nsf.gov/news/news_summ.jsp?cntn_id=105693 [Accessed 3 Jul. 2019].