Being able to get out of bed for a morning workout is the first step, but having the energy to get through it is a whole other ball game.
What are some things you can do to wake up with enough ENERGY to kill your morning workout?
Believe it or not, exercise in the morning can actually help set the body clock for a day of activity & a night of sleep, while exercise at night can sometimes push back the sleep part of the sleep-wake cycle. Morning workouts also release endorphins & keep you more focused & energized throughout the day!
HERE ARE MY TIPS FOR MORNING BURSTS OF ENERGY
If you’re going to be doing strength training or HIIT, have a small to medium sized meal before your workout. It should contain protein & complex carbs to fire the brain & give you fuel for a workout. When it comes to spinning, I prefer to have breakfast after; I get nauseous when I do cardio on a full stomach, but I’ll always have my coffee before my spin.
- Try: Greek yogurt, berries, granola, nuts, overnight oats, banana, nut butter, fruit, egg whites.
Be consistent with morning workouts: Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times & routine workout times are cues that reset our rhythms. Try to go to sleep & wake up at the same time each day & by doing so, you’ll begin to naturally fall asleep & wake at the same time. When you consistently work out in the morning, you teach your body to be most ready for exercise at that time & it becomes natural & a lifestyle.
IT’S ALL IN THE MIND
Tell yourself that you have the energy & will to kill your morning workout & that’s exactly what you’ll do! Use your body’s most powerful tool wisely.
GO TO BED EARLIER
You need your beauty (& ENERGY) sleep! 7-9 hours of sleep is suggested, but everyone is different!
KETOSIS & CARBS
If you’re getting enough sleep but you still don’t have energy in the morning, it could be that your body is in a state of ketosis after fasting at night during sleep. Ketosis is when the body uses fat for fuel/energy. If you don’t eat enough carbs, your body turns to fat for energy, which can cause a low-energy feeling before workouts.
PLAN YOUR WORKOUTS, MAKE A SCHEDULE & MAKE SURE YOU ENJOY THEM
This makeS you more excited to go & gives you more energy to want to do it! It should be a workout you appreciate, so that you stick to it as a routine & don’t dread your morning alarm.
POST-WORKOUT RECOVERY IS IMPORTANT
If you work out regularly, make sure to do things or take supplements to help with post-workout muscle recovery so that your muscles don’t feel depleted & too tired to hit the gym for your next workout.
- Try: Magnesium, tart cherry, collagen (taken with vitamin C), l-glutamine, protein powders, lysine, krill oil, epsom salt baths & HYDRATE!
- For more on my go-to supplements for muscle recovery, click here: My Go-To Supplements For Muscle Recovery a.k.a. Buh-Bye Soreness, Hello Strength!
PREPARE YOUR THINGS THE NIGHT BEFORE
This saves stress & time in the morning & gives you peace of mind so that you don’t have to rush to your workout feeling frustrated. It also helps motivate you to go. Prep a smoothie & freeze the ingredients, make overnight oats, choose your workout outfit, prep your gym equipment/gear!
SUPPLEMENTS & NUTRITION TO BOOST ENERGY NATURALLY
If you find your energy levels are often depleted, consider supplementing with a B-complex (or B-12), co-enzyme Q10, maca or any other type of adaptogen (ashwagandha, chaga, cordyceps), L-glutamine, have smoothies with protein, collagen, bone broth or green powders, such as moringa, spirulina, chlorella or matcha. Make sure you are getting enough protein, healthy fats, carbs & iron from your diet as well.