Feeling Tired the Day After a Workout

by Nicole Vulcan, Demand Media Google

When you're feeling really tired the day after a workout, chances are you worked out pretty hard -- you either pushed your body for a long time or worked at an intensity that you're not used to. In either case, recovering properly is the key to feeling better faster.

Taking Days Off

The thing your body needs now is rest. When competitive athletes push themselves to their limits, they don't tend to go right out and join another big competition the next day -- or even days after that big event, reminds trainer Dan Falkenberg of the Columbus Sports website. If you're feeling really sluggish or tired the day after your workout, take a few days off from exercise.

Getting Enough Sleep

If you are feeling tired after a workout, you may not be getting enough sleep. After long runs, some distance runners swear by a recovery nap, during which the body repairs itself. If you don't have the time or you don't want to stop for a nap, be sure you're getting at least 7 to 9 hours of quality sleep each night. Turn down the lights and turn off your electronics about an hour before sleep to wind down for the night.

Eat Good Food

What you're putting into your body can also affect your overall energy level. Right after an intense workout, try eating a small snack that contains carbohydrates and protein, for example, a banana with almond butter or a sports bar. This will help replenish the glycogen stores that you've likely depleted during your workout. Proper nutrition throughout the day is important, too. If you're aiming to lose weight, don't reduce your calorie consumption below the recommended level for your weight and height. To get an idea of how many calories you should be consuming based on your activity level, use an online calculator such as the "Daily Caloric Needs Estimator" provided by the American Council on Exercise. (See link in Resources)

Get Enough to Drink

Your body needs adequate hydration to prevent muscle fatigue during your workout and to properly recover. A good rule of thumb is to drink half your body weight in ounces, though that may be too much or too little depending on your level of exertion and the temperatures at which you're exercising. Also be sure you're drinking plenty in the several hours before, during and after your workout.

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