A common problem many of us face is the loss of energy and motivation before, during, or even after a workout. Feeling tired after a workday? And if you have an evening workout planned, you might regret the decision to start exercising regularly altogether. It’s important to understand that everyone experiences this issue. We want to offer at least a few tips on what to do and how to ensure you have enough energy to get through the whole day and not give up on active activities that are essential for maintaining a healthy and well-functioning body.
How to find energy for a workout after a long day?
In this case, daily behavior and how you prepare your body for the evening are crucial. If you want to preserve as much energy as possible during the day, we suggest trying to follow these tips:
- DRINK ENOUGH WATER: Drink water throughout the day, especially before, during, and after physical activity (the recommended daily intake in liters is your body weight multiplied by 0.033).
- EAT NUTRITIOUS FOOD: And that doesn’t necessarily mean eating “just salads” every day. Definitely not. Treat your body by supplying it with a variety of beneficial nutrients; swap common foods for more nutritious alternatives (for example, replace regular wheat pasta with whole grain pasta or even grains like quinoa; aim for as many vegetables as possible on your plate — at least half of it).
- CHOOSE NUTRITIOUS SNACKS: If you feel your energy starting to dip, have a snack—preferably rich in healthy carbs, vegetables, or whole grains.
- MOVE AROUND: Don’t stay seated all day — take short walking breaks regularly. And if you stand all day, don’t overwork your body and try to find time to sit down.
- WEAR COMFORTABLE FOOTWEAR: To reduce fatigue in your feet and back, wear comfortable shoes suitable for walking. A great way to make your current shoes more comfortable is to use appropriate insoles — this helps your feet, legs, and back feel better.
- TAKE BREAKS: Try stress-relieving break activities like walking during lunch or, if possible, try meditation or yoga. Taking breaks from work during the day helps your body get less tired and helps you maintain higher productivity.
- AVOID STRESS: Although some people don’t realize it, stress consumes a significant amount of our energy. You don’t need to worry all day or fear an upcoming test or presentation. Simply spending an hour listening to complaints can load you with negative emotions, and your body will feel the negative effects of stress in some form. Many have probably noticed how their energy drops after psychologically “draining” conversations. Yes, it’s important to be a good friend and listen to loved ones, but try not to let it affect your mental state. When you feel like you’re absorbing someone else’s negative energy, try to step away briefly and let your body rest. Also, being a good friend doesn’t mean your personal needs have to come last. You can still support others without fully immersing yourself in every minor complaint.
How to maintain energy during a workout?
- BREATHING: Many don’t pay enough attention to proper breathing during exercise. Try to take deep breaths through your nose and slowly exhale through your mouth during exercises to consciously supply your brain and body with more oxygen. Never hold your breath — your body is already under physical strain, don’t make it harder by restricting oxygen. If you find it difficult to maintain a steady breathing rhythm or hold your breath during exercise, ask a trainer for help. Anyone capable or nearby will gladly assist and advise you.
- PREPARE YOUR BODY PROPERLY: Try not to eat a lot of saturated fats during the day. They digest slowly and can tire the body more, disrupting oxygen delivery to muscles and reducing energy.
- HAVE A ROUTINE: Get used to going straight from work or school to your workout or other activities. Some experts even advise against going home first, as the temptation to stay there might make you skip your session.
- LISTEN TO MUSIC YOU LIKE: Recently, many scientific studies have focused on music’s effect on the body during workouts. Music can boost or alter your mood and often helps people forget the discomfort of exercising. It also helps maintain motivation and encourages more intense movement. When a favorite song plays on the radio, you immediately want to move to the beat. Hip-hop, rock, and pop are among the most popular workout music genres (probably because of their tempo). If you don’t have a favorite music genre, try starting with these.
What to do after a workout?
No matter what time of day you work out, you still need some energy afterward. If you exercise in the morning, you still have a whole day ahead. If in the evening, you still need energy to get home, prepare for the next day, or run errands. In such cases, adjust these tips to your needs, observe what works and what doesn’t, and follow the advice that feels easiest to you. So, here’s what we suggest after a workout:
- EAT PROPERLY: Reward your body after sweating with lean proteins, nutritious carbs, and plenty of water to help your body recover faster.
- PAY ATTENTION TO PROTEINS: It’s no coincidence that athletes often consume protein supplements and bars. Proteins contribute to muscle growth and provide energy for the rest of the day. It’s important to get enough protein from food, but that’s not always possible. Here, plant-based Daily Spoon pea protein can help — the first of its kind in Europe: plant-based, but smooth and creamy. It supports natural recovery after exercise, muscle growth, and immunity. We’ve boosted the formula with superfood ingredients, so one serving contains not only 14 grams of protein but also fiber, adaptogenic mushrooms, cocoa, matcha, and maca root for a sweet energy boost.
- USE A MASSAGE ROLLER: While not directly related to energy, this plays a crucial role in muscle growth and how you feel the day after training. Combined with dynamic stretching during warm-up, rolling your muscles and stretching can improve flexibility and help you get the most out of your workout and feel better afterward.
- COLD SHOWER: Intense workouts can cause tiny muscle tears that sometimes lead to swelling, inflammation, and pain. This process is normal as muscles adapt to the workload and grow stronger. If your muscles still hurt a day or two after training, a cold bath or shower can help reduce inflammation and speed recovery. Some athletes believe cryotherapy — treatment with cold temperatures — can help soothe muscle pain. Additionally, making cold showers a daily morning or evening habit benefits not only muscles but also mental well-being and the immune system.
- DON’T FORGET REST DAYS: Rest is essential for muscle growth. No matter how strange it sounds, exercising every day without breaks isn’t recommended. Besides good sleep, rest days speed muscle recovery and help you feel refreshed and ready for the next workout. Experts in the United States recommend planning a complete rest day every 7–10 days so your body can recover from constant physical strain. Of course, if you feel your body needs more rest, don’t push it — allow it to recover. No matter what advice you hear, your body knows what’s best for it.
