Energy Performance Strategies

These days, many people are feeling the effects of an energy crisis. Not the one within our environment—but the one within our own bodies. We all want more energy, but is there a way to avoid the 2pm crash without reaching for a cup of coffee?

We all get tired from time to time, but fatigue tends to become more common as we have the additional of cumulative life stresses.. Assuming your doctor has ruled out medical causes for persistent fatigue, there are a few basic steps you can take to feel more energetic day to day.

Energy Recovery Strategies

SLEEP

  • Turn your bedroom into a cave
  • Create a consistent sleep routine -  go to bed and wake up within the same 1-2-hour window every day. 
  • Limit screen time before bed - this will help you fall asleep faster and get better quality sleep.
  • Review your recommended hours of quality sleep HERE. 

CONTROL STRESS LEVELS

  • Stress raises cortisol levels in your body making it very difficult to relax. When stressed, the body does not get quality sleep and stress-induced emotions deplete the body of energy. 
  • Find activities to help reduce stress levels and keep stressful situations to a minimum, especially near bedtime. 

EXERCISE

  • Exercise releases epinephrine and norepinephrine. These hormones make you feel more alert and energized post workout.
  • Exercising during the day will make you sleep more soundly.
  • Even a 15 minute active foam rolling recovery session will place a stimulus on thebody to inject more energy. 

Nutrition Recovery Strategies

EAT FOR ENERGY

  • Eat complex carbs, proteins and fats- these foods have a low glycemic index and are absorbed more slowly into the blood stream.  Eating these will prevent the infamous “after lunch crash” 
  • Eat throughout the day- the brain needs a steady supply of nutrients throughout the day to keep your mind alert. 
  • Caffeine moderation is key. Keep your caffeine intake below 400 mg — this is best way to keep from feeling the less desirable side effects like jitters and anxiety.

HYDRATE

  • One of the first signs of dehydration is fatigue. Make sure to drink at least half of your body weight in ounces of water per day to avoid a dehydration slump.