How to Boost Energy? 5 Tips

Do you feel that every training session wears you off? That even before it, you’re totally out of energy? It can happen – thankfully, there are ways in which you can get yourself a boost. So, how to increase your energy levels and feel better? Here are our 5 tips!

How to Boost Energy Levels and Improve Energy Efficiency

Your trip to the gym should be defined by one phrase: great workout. But, lack of energy can truly hinder it. Plus, it’s not that easy to have the power in you afterwards, right?

Thankfully, there are some ways in which you can give yourself this additional energy boost and squeeze 100% of your training routine. Let’s take a look at the best methods together!

1. Caffeine

If you’re wondering how to boost your energy levels quickly, and not necessarily for a long period of time, you can opt for caffeine. This substance, known from coffee and pre-workouts, will give you the so-needed kicks to complete your training or get through the pile of tasks at work. However, you should mind that it won’t work for everybody.

There are some people who are genetically resistant to caffeine – their body breaks it down more slowly than that of an average person, thus resulting in a lack of any energizing effects. If this affects you, try other options from our list.

2. Healthy Lifestyle

An unhealthy lifestyle may be one of the reasons why your pre-workout isn’t working, but it may also cause energy deficiency. However, you can easily combat this problem in just a few simple steps. So, how to improve your energy efficiency by living a healthier life?

• Sleep – Night is the time when we’re supposed to recharge our batteries for the next day, so naturally, bad sleeping habits will affect your energy efficiency. Here are a few good practices on how to improve them:
  • Sleep 7-8 hours per night – the length of your sleep is the basis for energy production.
  • Go to sleep between 10:00 and 11:00 pm – melatonin is a hormone that rules over our biological clocks. It’s mostly produced between 10:00 pm and 7:00-9:00 am, meaning that it’s the best time to have a high-quality sleep.
  • Avoid alcohol – while you might feel that it’s easier to fall asleep after alcohol, the overall quality of such sleep suffers, making you feel less energized and much more tired in the morning.
  • Switch your phone to reading/night mode – blue light also decreases the quality of your sleep. If you can’t avoid looking at your phone or laptop for two hours before going to bed, at least turn the display into the reading/night mode – it emits a warmer, yellow type of light.
• Food – Your energy efficiency also depends on the nutrients that you provide your body with every day. Consider avoiding junk food, and start counting the macros – you’ll see the effects in just a few days.
• Hydration – Lack of hydration may also make you feel tired. Thus, remember to drink enough – according to Harvard Health, you should have at least 4-6 cups of water every day as long as you drink other beverages as well.

3. Exercising

You might have asked the question of “how to increase energy levels” to find more power for your workouts, but, actually, your training may help you get an energy boost.

Firstly, exercising helps you burn carbs. These, on the other hand, are often responsible for the feeling of fatigue. You’ve probably experienced sleepiness after your lunch, right? This is caused by an overabundance of carbohydrates, and a short workout can help you fight it off.

Secondly, exercising wears you out. As a result, it’s easier for you to fall asleep, and your general sleep quality gets better – you recharge more energy during the night.

4. Stress Management

You won’t get rid of your stress with a pre-workout or a testosterone booster, but you need to do it somehow. A small amount of stress can be beneficial and motivating, but sooner or later, it takes its toll and drains you out. Finding ways to cope with stress will help you increase your overall energy efficiency and have more power to move through each workout.

The best idea here is to eliminate the source of stress in the first place. But we know that it’s often impossible. In such cases, consider trying some relaxation exercises, find time for your hobby, and try going out with friends (though consider an alcohol-free hang out).

5. Get Enough Rest and Decrease Your Load

When considering how to get energy without caffeine, we usually think about simple, quick solutions. But, in fact, some require major changes.

If you really want to boost your energy efficiency, you should…stop doing things. Simple as it may seem, we often simply take too much on ourselves and then suffer from lack of energy.

An ideal example of that is a too intense training routine. Perhaps hitting the gym three times a week would actually be better than doing so four or five times? You’ll have more energy, so you’ll compensate for less training by performing better.

A similar case is with work and other aspects of life – too much overtime, too many projects, even too many afternoons or nights out with your friends – there can be too much of everything, so sometimes a good idea is to say stop, balance your time and plan it with your wellbeing in mind.

The Takeaway

So, ready to test our methods out and boost your energy levels to enhance your workouts even further? Try some pre-workouts, coffee, or energy drinks, improve your lifestyle, add some light exercises to your routine, manage your sleep, and reduce your workload – you’ll see the effects in no time!

Did you like this article? You may also read: How To Lose Weight Without Losing Muscles?

Sources:

https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink