About 30% of all athletes confirm that they lack energy either throughout the day or in the afternoon and evening. Tiredness is a function of:
- brain activity
- muscular activity
- psycho – social factors
The three most important nutrients to aid brain and muscle function are:
- water
- glucose
- oxygen
Water
- Drink at least two litres a day
- Drink one glass to compare for a glass of alcohol or caffeine drink (coffee, tea, cola)
- NB You will pass water more frequently
Glucose
- For a steady supply of energy (glucose) you should eat complex carbohydrates throughout the day (bread, cereal, pasta)
- Avoid simple sugars as they will tire you (table sugars, chocolate, sweets, cakes)
- Sugar in fruit is acceptable
- Snack regularly on complex carbohydrates e.g. fruit or bread rolls
Oxygen
- Regular deep slow breathing helps oxygenate the blood. Practice whenever you feel tired.
- Avoid smoky atmospheres.
Do not let tiredness or lethargy beat you. Think positively, stay alert and simulate your mind.
Exercise has several benefits on energy levels:
- Helps blood circulate around the body to muscles and brain.
- Staves tiredness after meals.
- Helps burn off calories aiding weight reduction. Remember most overweight people carry an extra 10 – 15kg of fat – carrying that much baggage, it is not surprising tiredness sets in!
- Helps muscles become fitter, stronger and more durable.
Adopt these measures and you will notice difference in your energy levels and performance through out the day.