If you want to gain muscle and strength then of course what you eat and how you train has an impact.
The problem is that if you are lacking energy then both of these will suffer, you wont be able to give 100% intensity while working out and you may find your diet will suffer too.
So what can you do?
Here are some of the top reasons why you have no energy at the gym:
#1: You are out of shape
The first reason for your lack of energy is simply that you are out of shape, or unfit.
This may not come as a surprise to you but if you are not working out regularly then you are more likely to suffer from low energy levels.
When you workout your body will naturally release nitric oxide from your artery linings, which allows blood to move more freely throughout the vessels.
In simple terms, this means that your body will produce more energy when you exercise.
#2: You workout too much
Regular trips to the gym are certainly a good idea, but perhaps going 2-3 times a day is a bit much.
The truth is that you need time between workouts to recover, otherwise you are putting yourself at risk of overtraining, which is a painful condition that will leave you fatigued and seriously lacking in energy.
#3: You eat too much junk food
Junk food like pizza and crisps may give you a quick burst of energy but this is short-lived.
This is because starchy and sugary foods like this are quickly digested by your body.
The result will be that you will suffer from cravings for more of these types of food, while your energy levels will suffer.
#4: You lack B-vitamins
Without B-vitamins your body will struggle to turn the nutrients found in your food into energy that you can use.
There are certain foods you must add to your diet to make sure your B-vitamin levels are adequate, these include:
- Whole cereals (oatmeal, wheat germ and brown rice for example)
- Soya beans
If your energy levels are low then perhaps you could try adding a few of these foods to your diet. Although your diet should be full of these to start with, especially if you are trying to gain muscle and strength.
#5: You don’t drink enough water
One reason why you should be drinking plenty of water is that it can keep your energy levels high.
You should aim to consume roughly half your bodyweight in ounces, for example:
180 pounds = 90 ounces of water to be consumed
A simpler way to check that you are consuming enough water would be to check the colour of your urine. You should aim to get it a light yellow to clear colour. If it is dark then you need to be drinking more water.
#6: You are not getting enough sleep
There could be any number of reasons why you are not getting enough sleep, but if your energy levels are low then this could be a potential reason.
To improve your sleep habits perhaps try the following:
- Relax before bed – Read a book or have a hot bath
- Change your mattress – You should change your mattress every 7-10 years
- Knock off distractions – Don’t take your phone or laptop to bed
You should aim to get a minimum of 7 hours of sleep per night. Hopefully the above steps will help you achieve this goal.