There are certain habits in our diet and in the physical activity that we carry out that prevent us from being active during the day, making us feel tired.
But there are many keys to diet and exercise that will help you reduce that fatigue that prevents you from being as active as you would like. It is because of that We are going to show you the best ones to help you feel less tired.
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Hydration can influence tiredness
The first thing you should ask yourself is if your hydration levels are adequate, because in many cases many problems of drops in your daily performance are solved simply by increasing your water consumption throughout the day.
Too the feeling of fatigue can be reduced by increasing water intake during training, as long as this is insufficient to maintain a certain energy during sports practice.
The over training, a great enemy
Another thing that you should ask yourself in the event that you feel tired all day, is to consider reducing the volume, intensity and frequency of your workouts, in order to do so. be able to deal with nervous muscle fatigue.
It may be that you are over training and that causes that not even a good night’s rest is enough to recover that energy that you have lost in an excessive training for a long time. Therefore, it is important that you be conservative, planning a fair and necessary training.
We want to add that it is necessary that you train to achieve results, but if you exceed yourself, the only thing you will achieve is to generate fatigue that you will have to deal with later.
Try to bring vitamins and minerals to your diet
If you feel tired all day, it is also possible that your diet is poor in vitamins and minerals. In fact, many people who feel tired and do a blood test find that they have some degree of anemia, due to a lack of iron.
There are also other types of anemias caused by vitamins B6, B9, B12 or vitamin E.
Avoid going on a very restrictive diet
Tiredness and chronic fatigue are often very common in people who are on a weight loss diet, since the diet they are on is too restrictive.
It is totally understandable that to lose weight you have to cut calories, but no need to cut more than 500 calories daily if you have a fat percentage of 15% in men and 25% in women.
If your body fat percentage is lower than this, we recommend that you gradually reduce the deficit until you cut 200 calories a day.
Carbohydrates are our main source of energy
You are often afraid of carbohydrates when you are losing weight, causing the person to reduce their consumption in a too radical way.
The consumption of carbohydrates, especially of integral origin, is a typology that they will give you a lot of energy and for a long time. Do not be afraid to incorporate these types of carbohydrates into your diet, since the important thing is the final energy balance.
Creatine can increase athletic performance and reduce fatigue
Creatine is a nitrogenous organic acid that we synthesize mainly in our liver, but we can also find it in the pancreas and kidneys. Many studies have been done on this and they have shown that supplementing with creatine can reduce feelings of fatigue, helping to increase dopamine levels.
In fact, creatine releases energy very quickly, so that it facilitates the muscular contractions that need this energy, thus increasing our force production. Therefore, it would be interesting to try supplementing with creatine if you feel chronic fatigue.
Try to get the necessary exercise for a good night’s rest
Before we have commented that carrying out an overtraining can generate chronic fatigue due to the muscular fatigue that it causes, since lack of exercise can produce the same effect.
A sedentary lifestyle contributes to chronic fatigue due to the low expenditure of energy that it supposes, contributing to that the night rest is affected. And a good restful sleep is essential to maintain good performance during your day to day.
In Vitónica | Chronic fatigue syndrome: what it is, why it occurs and what is its treatment.
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