How to Combat Workout Fatigue

When you're locked in on a fitness goal, it's easy to charge full speed ahead, laser-focused on hitting the bullseye. However, failing to take enough time to rest, recover and refuel can put your mind and body at a deficit.

Workout fatigue occurs when your muscles and nervous system become depleted of energy, often due to overexertion, insufficient rest or inadequate nutrition. As a result, you may experience weakened muscles, mental burnout, feelings of fatigue and an inability to perform your best.

To avoid the hurdle that is workout fatigue, it’s important to prioritize proper rest, balanced nutrition, hydration and stress management. 

Step 1: Schedule Recovery Periods

In the pursuit of fitness goals, rest can often feel like the enemy. However, scheduling regular recovery periods is essential to combatting workout fatigue. 

Rest days aren’t just for lounging around; they’re when your muscles repair, rebuild and strengthen. Without adequate recovery, your body can’t perform at its peak, leading to diminished returns and, eventually, burnout. 

To that end, incorporate at least one or two rest days into your weekly exercise routine, and mix in active recovery, like light walking or stretching, to keep your body moving while allowing time for muscle recovery. Additionally, consider using techniques like foam rolling or yoga to improve circulation and flexibility to soothe muscle soreness.

If you’re pushing your limits with intense exercise, don’t hesitate to take a de-load week — where you reduce the volume or intensity of your workouts — to give your body a chance to fully recharge. Remember, fitness isn’t just about the grind; it’s about consistency.

In addition to scheduling recovery periods, it’s also important to prioritize your sleep. To craft a calming nighttime routine, opt for a muscle-soothing bath or nutrient-rich herbal tea to rebalance your mind and body and prime it for a restful eight hours of sleep. 

Step 2: Eat a Well-Balanced Diet

Fueling your body with a well-balanced diet is essential when combatting workout fatigue, as your muscles need the right mix of nutrients to recover from high-intensity workouts and perform at their best. These options make great post-workout snacks and healthy meal prep ideas. 

Prioritize a diet rich in: 

• Lean proteins – Protein is essential for muscle tissue repair, so include sources like chicken, fish, eggs or plant-based proteins in every meal. You can also incorporate a nutrient-dense whey protein shake, like one made with our organic superfoods powder, for a convenient, on-the-go protein option.  
• Complex carbohydrates – Carbohydrates are your body’s primary energy source, so don’t skimp on whole grains, sweet potatoes or brown rice, especially around your workout times.
• Healthy fats – Healthy fats from avocados, nuts, fish and olive oil support hormone production and cell health.
• Fruits and vegetables – A rainbow of fruits and veggies provides the vitamins, minerals and antioxidants your body needs to fight inflammation and recover efficiently.

Step 3: Stay Hydrated

Your body needs water for optimal performance. As you exercise, your body dispels fluids and salts by way of sweat. As a result, you can become dehydrated, which can:

• Dysregulate your body temperature
• Increase your heart rate
• Cause dizziness and fatigue
• Cause muscle pain and cramps

To combat this, don't overlook the importance of hydration.Stay hydrated before, during and after your workout. Research suggests that water intake can support your:

• Endurance – Dehydration has been found to decrease your stamina by up to 2% during physical activity. To stay alert and motivated, ensure that you’re drinking plenty of water by bringing along a water bottle or hydration pack.
• Strength – To contract effectively, your muscles need water — this is especially true during high-intensity workouts. So, to avoid muscle fatigue and/or weakness, make sure to stay hydrated, whether you’re weight lifting or sprinting. 
• Recovery – During a high-intensity workout, tiny tears can form in your muscles. It’s their repair that facilitates muscle growth. Water supports this process, while also helping to deliver nutrients to the muscles and flush out waste products, like lactic acid, from the muscles. 

Step 4: Manage Your Stress Levels

Managing stress is often overlooked in the quest to combat exercise fatigue, yet it plays a crucial role in your overall performance and recovery. 

High stress levels can wreak havoc on your body, leading to: 

• Increased cortisol production
• Disrupted sleep
• Impaired recovery
• Mental burnout

To keep stress in check, incorporate mindfulness practices like meditation, deep breathing or even a few minutes of quiet reflection or journaling into your daily routine. You can also promote relaxation through:

• Reading
• Taking a warm batch
• Gently stretching

These practices help calm the mind, reduce stress and improve your focus, allowing you to approach your regular exercise routine with a clear head. 

Finally, remember that balance is key. While it’s important to stay dedicated to your fitness goals, don’t let them consume you. Make time for hobbies, socializing and activities that bring you joy. 

By managing your stress levels effectively, you’ll not only prevent workout fatigue but also enhance your overall well-being, making it easier to stay on track with your fitness journey.

Step 5: Mix Up Your Routine

Another powerful way to combat exercise fatigue is by varying your exercise routine. 

Repeating the same workouts day after day can lead to both physical and mental fatigue, diminishing your motivation and results. Further, your muscles adapt to the same movements over time, which can lead to a plateau, where you stop seeing progress. 

To keep your body challenged and your mind engaged, mix up your routine with different exercises, training session styles or even workout environments. For example:

• Try swapping your regular cardio session for a dance class
• Add in some strength training if you’re a runner
• Experiment with yoga or Pilates to enhance flexibility and core strength
• Take your running routine from the treadmill to the pavement

Cross-training can not only prevent boredom but it can also work different muscle groups, helping to reduce the risk of injury and allowing you to push through any mental barriers.

Combat Workout Fatigue With INVIGOR8

When fighting against workout fatigue, rest, recovery and refueling are your allies. And, if you find that your mind or body has become tired of your fitness routine, don’t be afraid to mix it up, incorporating new movements and environments.

To supplement your fitness journey, there’s also the INVIGOR8 All-In-One Superfood Protein Shake.

It’s packed with protein and essential nutrients to support muscle recovery and cognition whenever you need it. Pick up this product in our weight loss kit along with our appetite control support and unflavored collagen peptides, or try it on its own. 

Sources:

1. Healthline. 14 Tips to Maximize Muscle Recovery 
2. Healthline. Eating the Right Food For Exercise 
3. USGS. The Water in You: Water and the Human Body
4. Human Kinetics. Dehydration and its effects on performance
5. Journal of Human Kinetics. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers
6. Johns Hopkins Medicine. Sports and Hydration for Athletes: Q&A with a Dietitian
7. Mental Health Foundation. How to manage and reduce stress 
8. OrthoInfo. Cross Training