<\/p>\n
We\u2019ve all been there. We\u2019ve had a long day at college, university or work and we just don\u2019t feel like we have the energy to go to the gym and train. It\u2019s very easy to say I\u2019m too tired and choose not to go to the gym, but if you can find the energy to train, it\u2019s these moments that will set you apart from other gym goers out there when it comes to making real progress.<\/p>\n
There are a number of ways to boost your energy levels, so let\u2019s take a look at some of the things you can do to make sure you have the energy to train.<\/p>\n
If you\u2019re training regularly then it\u2019s even more important that you get 6-8 hours<\/strong> sleep a night to help your body recover and to give you the energy required to feel fresh and perform at your best the next day.<\/p>\n So many of us are now constantly on our mobile phones and probably spend a lot of time using them before bed. This can ruin your quality of sleep as the light emitted from the screen prevents your brain from releasing melatonin. It\u2019s this hormone that tells your body it\u2019s time for sleep.<\/p>\n Make sure you\u2019re not just getting 6-8 hours sleep, but also that it\u2019s good quality sleep, as this will help you to feel energised the next day.<\/p>\n Caffeine is often the go to ingredient for people wishing to energise themselves. Most people will start their day with a cup of coffee in the morning, and probably have quite a few cups during the day.<\/p>\n The thing with caffeine is your body can become resistant<\/strong> to it and this means that if you\u2019re regularly having a high amount of caffeine on a daily basis then you will need more and more to feel the effects.<\/p>\n A standard cup of coffee contains about 95mg<\/strong> of caffeine. It is recommended that you do not consume more than 400mg<\/strong> of caffeine on a daily basis, which equates to around 4 cups of coffee. If you\u2019re finding yourself consuming more than 4 cups of coffee a day on a regular basis then you may need to consider cutting your caffeine intake.<\/p>\n Consuming high amounts of caffeine regularly will lessen the effects, meaning if you rely on caffeine to energise you before a workout then it may be less effective. Cut back on your caffeine consumption throughout the day and save it for when you most need it.<\/p>\n The body\u2019s main source of energy comes from carbohydrates<\/strong>, but you need to consider what type of carbohydrates you\u2019re consuming.<\/p>\n Fast carbs<\/strong> will be digested and absorbed quickly causing a spike in your energy levels for a short period of time. Slow carbs<\/strong> will be slowly digested and absorbed over an extended period of time, which will help to fuel your body with energy throughout the day.<\/p>\n For this reason, slow carbs should make up the majority of the carbohydrates in your diet. Some examples of slow carbs are oats<\/a>, brown rice and sweet potatoes. Eating these carbohydrate sources will also help you to feel full, which can help you avoid unhealthy snacking. They will also help to stop you feeling tired throughout the day as you will avoid the \u2018energy crash\u2019 associated with fast carbs like white pasta, white potatoes and cereal.<\/p>\n Make sure your diet consists mostly of slow carbs to avoid feeling tired and lethargic later in the day, which can stop you from wanting to work out. If you\u2019re fuelling your body in the right way then you can maximise your performance.<\/p>\n Hopefully these tips will help you to feel more energised for your workout. Sometimes just making small changes, like setting more time aside for sleep or switching white potatoes for sweet potatoes, can make a big difference to how your body functions on a daily basis. Improve your energy levels and never feel too tired to workout!<\/p>\n About the Author:<\/strong><\/p>\n Alex Genzel is passionate about health and fitness having been involved in a number of competitive sports from an early age. He has been writing about sports nutrition and training for a number of years, alongside\u00a0pursuing his passion for bodybuilding and desire to become a certified personal trainer. As well as writing for BULK POWDERS\u00ae Alex also has his own\u00a0blog<\/a>\u00a0where he shares his training experiences and advice on supplements.<\/p>\n","protected":false},"excerpt":{"rendered":" We’ve all been there. We’ve had a long day at college, university or work and we just don’t feel like we have the energy to go to the gym…<\/p>\n","protected":false},"author":29,"featured_media":13384,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[357],"tags":[],"class_list":["post-13381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-and-exercise"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/13381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=13381"}],"version-history":[{"count":4,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/13381\/revisions"}],"predecessor-version":[{"id":13433,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/13381\/revisions\/13433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/13384"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=13381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=13381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=13381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Caffeine<\/h2>\n
Diet<\/h2>\n
Take Home Message<\/h2>\n