These 7 tips will give you more energy!

Do you recognize the feeling that you do not get the most out of your day? Do you have an energy slump during the day? Here are some simple tips to recharge yourself for a workout when you’re tired.

Tip 1

Water

Perhaps you recognize the feeling that after a long night sleep is awake and disoriented experiences a general fatigue during the first hours? An American study has shown that this feeling is similar to the crippling effect of a number of glasses of alcohol. The body needs at least 20 to 45 minutes to get rid of that feeling. Do you want to speed up this process?

Drink cold water

The solution to the problem in the morning is to drink cold water or splash cold water on your face. Due to the cold water your body gets awaken by adrenaline that is being released. An additional advantage is the cells get a new supply of water after being dehydrated as a result of the long sleeping hours.

Tip 2

During an intense workout or stressful day your body will react similar to an attack by a bear. Large amounts of cortisol are being released into the bloodstream giving you a momentary increase of your energy level. The problem is that your body can not continue to meet the demand and release of cortisol. This allows your body gets exhausted and you get a long-term energy slump.

Solution: Drink green tea

Try not to drink too much coffee, as too many caffeine creates a feeling of restlessness and of being agitated according to some nutritionists. A better method is to drink green tea because it contains just enough caffeine for the production of adrenocorticotropic hormone (ACTH), which provides for the release of cortisol. Furthermore fruit tea also contains ECGC. This is a flavonoid that provides more focus and calm (please note that these are studies, the effects remain unsubstantiated in humans). Green tea takes longer to be effective than coffee. For the right effect is wise to drink one or two cups of tea about an hour before your workout.

Problem 3

Sometimes you probably suffer from heavy eyelids. Your body is not a machine that can go on and on forever like the energizer bunny. It is important to give your body a rest, because the body is constantly being renewed and rebuilt. A large part of the growth of new cells, heart and brain will take place during sleep. If you consistently are not sleeping enough your body will demand that you rest more.

Solution: Take a break break

Take a power nap. Or go have a nice chat with a colleague. Research from Caldwell NASA showed that participants with sleep deprivation responded better on problem situations if they had had a short break. The mere fact that you’re at all of that chair lifts, has been helping with the increase of concentration. Recent research also revealed that tired people are more alert when they are standing instead of sitting.

Problem 4

Do you often notice an energy slump for about two hours after breakfast? Then it is important to read the following. Your breakfast, stipulates how your blood sugar moves the rest of the day. If you skip breakfast, this implies that your brains and muscles lack the necessary glucose. If you eat refined carbohydrates like white bread as your breakfast, you will experience a really short period of energy peak throughout the day. After that, your energy level falls even lower than normal.

Solution: Eat protein at breakfast

Try to get in at least 10 grams of protein during your breakfast. For example eat muesli with cottage cheese and a piece of fruit. Or two hard-boiled eggs for a controlled rise in your blood sugar and energy levels. Some people even take a protein shake as breakfast. This will prevent that energy collapse. Proteins release peptides that provide a feeling of fullness and your cortisol and insulin levels remain stable for longer.

Problem 5

Perseverance is partly between your ears. The feeling that you’re exhausted and you stop exercising has mainly to do with motivation.

Solution: Listen to music

Music not only provides a higher motivation, but also enhances the performance. Research has shown that when people listen to music while running that they can go about 15 percent longer. But besides the endurance, there is another advantage which is increase in the maximum force. Recent research by the University of Fullerton shows that people who can perform powerful squats while listening to uplifting music. Preferably choose numbers between 125 and 140 bpm (this is the perfect pace for running).

Problem 7

Don’t drink coffee before you go to sleep. Furthermore, the combination of alcohol and caffeine is dangerous because caffeine partly camouflages the drunkenness which makes you take more risks. If the energetic feeling of caffeine has been pulled away, you are drunk with sleep deprivation.

Solution: More powernaps

Take a power nap if you have no energy. Irish research has shown that if you take a nap late in the day, you’re more likely to hit deep sleep later in the evening. Australian research shows that a nap of 10 to 20 minutes is short enough sleep to have effect.

Problem 8

Do you struggle to stay awake in the evening? Your body gives you about one hour before you normally go to bed a signal to take it easy. This is done by means of a reduction in the cortisol level. This is necessary because your brains can recover for the next day. Actually, this is a moment to obey your body and go to sleep. If you still want an energy boost, you should read the tip below.

Solution: Chewing gum

In the US Army, it frequently happens that soldiers must make long shifts. As a solution, they have caffeine gum to stay sharp. For a quick boost eat gum with about 100 milligrams of caffeine as Military Energy Gum (MEG). Caffeine in chewing gum is a lot more efficient than coffee. The caffeine in coffee will start working after a minute, while tea takes fifteen minutes to half an hour. Another solution caffeine pills.

Problem 9

For men, it applies that the testosterone level decreases during the day. This decrease can cause your sex drive decreases significantly during the day. Furthermore, even your endurance decrease due to the decline in testosterone. Testosterone is actually the most powerful energy booster that men have.

Solution: Go to the gym more often

Men who exercise regularly have more testosterone and perform better in bed. A higher base level of testosterone means that your evenings more slowly collapses. Your testosterone is already increasing after a workout, so dive especially in the gym, before you have a date. From Spanish research shows that it is wise to no more than an hour of training, because that reduces the positive effect of the training.

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