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Easy Ways to Boost Your Energy Levels Before Working Out

Easy Ways to Boost Your Energy Levels Before Working Out

Working out is absolutely crucial to your health. After all, almost everyone needs at least mild exercise. On top of that, many people depend on a daily or weekly workout to boost their mood keep them going.

However, getting ready for a workout can be a challenge sometimes. Some days, you’re just tired or can’t find the energy to work out the way you want to. Luckily, there are certain things that you can do to boost your energy levels before you work out. Even if these ideas don’t make you feel “limitless”, they will at least give you the energy you need to get through your workout at the top of your game.


This one seems simple but its importance can’t be overstated. If you are dehydrated, you aren’t going to have any energy to work out and you risk damaging your body as you work out. It has been scientifically shown time and time again that water is of the utmost importance to ensure energy and health. In fact, water makes up about 75% of our body weight.

Unfortunately, drinking a glass of water isn’t an instant fix. This is an easy solution but it’s one you have to do rather constantly if you want the best results. This means drinking water before, during, and after your workout.

To give you an idea, the average person is recommended to drink eight 8-ounce glasses of water a day. Excessive exertion – like your workout – does call for extra water, though.

Eat the Right Foods

If you are looking for energy, you need to give your body energy. In food, energy is measured in calories. The more calories, the more energy you have. After all, scientifically, calories are known as kilojoules which are a measure of energy.

Unfortunately, you can’t eat just anything. Gigantic, unhealthy meals can slow your workout and make you feel sick. So, what are the best foods to eat for energy right before a workout?

Fruits are a good bet for two reasons. First, they are great simple sugars, meaning that you will be able to break them down for energy quicker. In addition, to put it simply, fruits also cause your blood vessels to dilate which allows them to carry more oxygen, giving you energy. The best fruits to eat are bananas and oranges.


You should also lean towards complex carbohydrates. These are important because they metabolize slower in your body. This means that they give you longer lasting energy that will carry you through your entire workout. Whole grains and pasta are good examples of complex carbohydrates.

An important thing to note, though, is that fruits and whole grains don’t have any protein in them. So, when you are recovering with a post-workout meal or snack, you should lean toward something with a lot of protein to keep you feeling great.


There are plenty of supplements that you can take to make your workout more effective. One that can help you have the energy you need to get through your workout is caffeine. Scientific studies have shown that caffeine does boost energy for a period of time, it isn’t simply a placebo!

This might sound counterproductive. After all, drinking a sugary drink before a workout doesn’t sound great but a cup of coffee might just be the pick me up you need. However, this shouldn’t be used to replace water and you need to make sure you’re still hydrated.

The amount of caffeine you’ll want is different depending on the type of workout you’ll be doing. For instance, cardio workouts pair well with between 250 mg and 400 mg of caffeine. You shouldn’t drink it seconds before a workout, though. Instead, you should ingest caffeine around 45 minutes to 60 minutes before your workout begins.

If you want to make your caffeine a little healthier before your workout, you can try drinking your coffee with less sugar and cream. Alternatively, there are plenty of teas that offer you a boost as well. Green tea, for instance, has caffeine in it while having no calories if you don’t add any sweetener. You can also depend on green tea for unique effects such as helping you increase the calories you burn and reduce fat storage.

Be careful choosing, though, because teas such as herbal teas have no caffeine although they usually offer other benefits.


If you want plenty of energy when you go to the gym, you need to make sure that you get the right amount of sleep the night before. The average adult needs about 7 to 9 hours of sleep a night.

However, if you are still tired when you are trying to drag yourself to the gym, don’t be afraid to take a power nap! The recommended length for a power nap is between 10 and 30 minutes. This length allows you to grab some rest without causing you to be groggy when you get up. After all, sleeping too long can be just as bad as sleeping too little when it comes to your energy levels.

Schedule It In

Another idea to keep your energy high is to give yourself motivation. One way to do this is to schedule a time for your workout every day, week, or however often you exercise. This way, you know when you are going to work out – you don’t have to amp yourself up for it.

The best time to plan your workout would be right after classes or work. Instead of going home, go straight to the gym. This won’t allow you time to sit at home and get distracted by television, a laptop, or even a soft bed. You won’t lose the momentum you gained during the day before you go work out.

Be Motivated

Finally, the best way to find energy for your workout routine is to stay motivated about it. If you don’t see any purpose in doing a workout routine, of course you won’t find the extra energy to do it.

Especially on days that you find it hard to make it to the gym, remember why you are working out in the first place. Maybe your working toward a goal of running a 5k or maybe you want that summer body you hear about in the magazines. Remember that goal and try to stay motivated when you are trying to find the energy to work out.

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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