Guest Post by Mathews McGarry
Working hard is necessary, but it also takes quite a toll. After a few intense workouts or long days of work, it’s quite probable that you’ll feel completely worn out.
Unfortunately, sometimes getting a good night’s sleep won't be enough to recuperate completely. This means that you need a bit of an energy boost. The same as the size of any muscle in your body, your energy levels can be increased through proper training. This training, however, requires a lifestyle that's dedicated to fitness.
Here are eight things you can do in order to recharge your batteries.
|This guy grew a foot of hair and increased his vertical jump by following these 8 tips.|
1. Organize your meals.
A recent study has debunked the claim that the timeline or frequency of your meals is the most relevant thing out there. Even though many guides will suggest that you should never eat after 9 PM (or even 8 PM, for that matter), this is completely irrelevant. Calories know no schedule, which means that most things regarding timelines and meals are not all that important. One thing, however, is important, and that’s that you eat within a couple hours of waking (depending on tolerance). Eating assists in the initiation of anabolic processes involving repair and regeneration. Doing this will have a great effect on your general vigor during the day.
2. Eat a well-balanced diet.
Some people simply try to make a name for themselves by coming out with shocking statements like “fat is killing you” or “carbs are making you fat.” These statements, though inaccurate, do have a grain of truth to them and this is what gives these false prophets legitimacy. Eating too much of anything is not good for you. However, your body requires a varied diet in order to function properly and feel energetic, and that includes carbs and fats. Apart from them, it also needs a lot of fiber-rich food and plenty of protein (lean meats, eggs, and fish).
3. Get enough calcium.
One of the most important things that gives you energy is calcium. This essential nutrient is easily obtained from milk, although there are other ways to get it (especially since a lot of people are lactose intolerant). Luckily, bananas are filled with calcium, and it’s for precisely this reason that many call them nature’s energy bars. You can also find calcium in beans.
4. Take care what you drink.
You need to be very careful about what you put into your body, and this means not only what you eat, but also what you drink. First of all, even though coffee gives you a great energy boost, it would be wise to find an alternative solution with less caffeine. Not only does it stain your teeth, but it also makes you dependent on it for energy. Replacing coffee with green tea is a good solution to this problem. Next, avoid drinking excessive amounts of soft drinks and mixed drinks. A few glasses of wine per week are one thing, but be mindful that the calories can add up. When it comes to quenching your thirst and improving your health at the same time, fresh, clean water is second to none.
5. Train properly.
The greatest paradox about boosting your energy levels lies in the fact that the more you train, the more energy you have. For this reason alone, start working out regularly in the gym or at home, whichever you find more convenient. Do some basic exercises like bodyweight squats, push-ups, and rows in order to get more strength. Also, make sure to include a mix of low-intensity cardio (i.e. 30-minute bike ride) and high-intensity cardio (i.e. sprint intervals) in your schedule at least twice a week. Remember, it doesn’t have to be complicated in order to be effective.
6. If you’re not getting everything you need from food, supplement.
Getting all you can from regular nutrients is great. However, sometimes you can’t get everything you need from regular food. This is where supplementation comes in. Some of the greatest scientific breakthroughs in the last 20 years were accomplished in the field of supplementation. With this in mind, it would be foolish not to consider them for help. Some of the supplements with the most science backing them up include protein, creatine, vitamin D, and BCAA’s (branch chain amino acids). For more information on specific supplements, refer to www.examine.com.
7. Avoid excess stress.
Constantly worrying about work or the problems in your life can be exhausting. This is why it is absolutely vital to find your own mental getaway. There are several ways in which you can manage stress. Whether it’s a hobby like making model planes, watching movies, or playing video games, it matters not. Staying calm and relaxed will make you feel better and less worn out.
8. Get your thyroid checked.
If you’re doing all that you can to boost your energy levels and are still tired, you might have an underlying medical condition. Problems with your thyroid can cause a severe lack of energy, so if you’re experiencing other symptoms as well, make sure to contact your physician. A hoarse voice and hair loss may also point to thyroid problems.
Although all of the above steps might seem like simply too much work, the end results are always more than worth it. After all, there’s nothing that stands in the way of productivity more than a constant lack of energy. Being able to resolve this issue will greatly improve your quality of life.