Many athletes tell me that they don’t have enough energy which means- they feel tired during workouts and also classes, or they don’t perform their best in a game, match or meet, or worst yet- they may need to be sidelined because they feel like they have run out of gas. So if you want to have more energy, how do you get it?

  1.  You need to get enough REST. Why? Sleep is a time for the body to repair, recover and restore, if you stay up too late- and you need to get up early for school- you may find that you are too tired to think let alone do your sport.
  2. FLUID– You need to drink  enough for your body to have enough energy. Sometimes my athletes get tired because they are dehydrated. So choose water or sports drinks as the best fluids for exercise. 5 hr energy shots and energy drinks are not the best choice because the caffeine is a stimulant, so you may feel “energized” because your heart is racing,  and you are more alert, but only for 30 minutes, not for 5 hours! To be energized you need to consume enough calories. A 5 hr energy shot has 4 calories- no way that will get you through a workout, practice or event.
  3. FOOD– the best way to energize your body for sport and your brain to think is to eat! Food becomes glucose, the primary fuel for the brain and muscles. So if you skip meals, and don’t give your body enough fuel, you will have less energy!
    If you show up for school with no breakfast, it is really hard to get through a morning of classes and by lunch you are starved, so may eat a lot, and then be tired in the afternoon because your body is working overtime to digest the food.
    If you show up for practices, lifting or events without fuel in your body- you may be 6-8% SLOWERWEAKER and TIRED.  Not good, so you need to eat something BEFORE PRACTICE or EVENTS.

Pick one of these:

  • A Ready Nutrition Bar
  • ½ of a peanut butter and jelly sandwich
  • 1 handful of trail mix
  • 10-20 ounces of fluid and NOT an
    energy drink or shot!

DURING PRACTICES or EVENTS that last longer than 60 minutes you need to eat or drink something with calories to keep your energy levels up.

  • Gu, Gels, Shots, Bloks, Chews
  • 1 Sports drinks- 16 ounces
  • 2 Honey sticks
  • 5-8 Sugar cubes

The sugar in these items provides fuel and energy to the working muscles so you don’t get as tired as soon.

For POST PRACTICE or EVENTS, the goal is to recover quickly so you have more energy the next day.
That means that within 15 minutes you need to eat a little something or drink a beverage with calories

  • Bottle of low-fat chocolate milk
  • A Ready Nutrition Bar
  • 3-4 strips of beef jerky and a small
    handful of pretzels
  • ½ of a peanut butter and jelly sandwich

To be energized. SLEEP ENOUGH, DRINK UP, and EAT WELL!