If you’ve ever felt sluggish during a workout, you’ve probably wished there was a way to increase your energy at the gym. Whether you work out bright and early or head to the gym after work, sometimes energy levels just aren’t what they should be. That’s why we’ve put together 5 tips to increase energy at the gym.

1. Prioritize Sleep

Getting enough good quality sleep can help you feel more energized for the gym. Not only is sleep good for your workouts, but it is also important for several aspects of overall health and well-being.

Prioritizing quality sleep is essential for good physical, mental, and emotional health. Striving for consistent, restful sleep can lead to a better quality of life, increased productivity, and reduced risk of various health issues.

To fall asleep faster and stay asleep longer, implement a consistent bedtime routine with regular sleep and wake times. Avoid caffeine too close to bedtime and consider taking a calming sleep supplement before bed.

2. Eat a Snack

Eating a snack before a workout can increase energy and improve your workout. If you have about an hour before the gym, have some protein and carbohydrates. Some options include Greek yogurt with a banana, a protein shake with an apple, or a protein bar.

If you’re eating closer to a workout, say within 30 minutes, stick to simple carbs that your body can use quickly like gummy candy, fruit snacks, juice, or sports drinks.

3. Drink Coffee

Coffee is a popular and effective drink to consume before a workout, known for its ability to boost energy and enhance physical performance. The key ingredient responsible for these benefits is caffeine, a natural stimulant found in coffee beans.

When you drink coffee before a workout, caffeine acts as a central nervous system stimulant, blocking adenosine receptors and increasing the release of neurotransmitters like dopamine and norepinephrine. This results in heightened alertness, improved mood, and increased energy levels.

Drinking protein coffee before a workout offers a dual advantage by combining the benefits of caffeine with the muscle-building properties of protein. The caffeine content in the mocha protein coffee from Naked Nutrition is a natural stimulant providing a pre-workout energy boost, increased focus, and better endurance, while the protein enhances its nutritional profile, supporting muscle recovery and synthesis.

Drinking protein coffee before a workout can help increase energy, reduce muscle soreness after exercise, and support your overall fitness goals. The convenience of caffeine and protein in one beverage makes it a practical and efficient choice for those looking to optimize their pre-workout nutrition.

Try to limit caffeine use and consume your last caffeinated beverage at least 8 hours before bedtime. Caffeine too close to bedtime can disrupt sleep and affect your circadian rhythm.

4. Start with a Warmup

Warming up before a workout is a crucial step in preparing the body for physical activity and can significantly contribute to increased energy levels during exercise. The primary purpose of a warm-up is to gradually elevate the heart rate, increase blood flow to the muscles, and raise the body’s core temperature. All of these changes make metabolic processes more efficient, meaning your body is better at delivering oxygen and nutrients to the muscles. Your body’s physiological response helps activate the nervous system, making muscles more pliable and responsive.

A proper warm-up also allows the release of synovial fluid in the joints, reducing friction and improving flexibility. The combined effects of increased blood flow, elevated body temperature, and improved joint function create an optimal environment for the body to perform at its best.

Not only does a warm-up reduce the risk of injury, but it primes the body for the demands of the upcoming workout, leading to increased energy levels and improved overall performance.

5. Listen to Music

A thoughtfully curated playlist can be a game-changer when it comes to boosting energy levels in the gym. Music has a significant impact on mood and motivation, and when synced with physical activity, it can make you feel more energized and perform better.

The right music can act as a motivational cue, pushing you to blast through fatigue and reach new levels of intensity during your workout. It serves as a distraction from discomfort, makes you more focused, and creates a positive association with exercise.

Whether it’s an upbeat, high-tempo song during cardio or the motivational lyrics of a favorite track during strength training, a well-chosen playlist has the potential to transform a gym session into a more energizing, enjoyable, and transformative experience.

TL;DR

If you’re feeling sluggish before the gym and want to increase your energy, try these 5 tips:

• Make sure you’re getting enough sleep. Most people need 7-8 hours.
• Eat a snack that has carbohydrates and protein. Stick to simple carbs immediately before a workout.
• Drink coffee or better yet, drink protein coffee.
• Do an active warm-up to get your body and brain primed for the workout.
• Listen to a high-energy playlist.