How to have consistently good energy for workouts

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Working out when you don’t feel good sucks.  Nobody can build a consistent exercise habit on feeling consistently crappy.  Most of the time, I have good energy coming into a workout.  Once in a while, when I don’t feel good, I start working out anyways and 95% of the time I feel good once I warm up.  The other 5%, I’m starting to get sick and I decide to shut it down.  Here are the guidelines I follow to consistently have good energy:

1. Get enough sleep

   • for me, if I get 7+ hrs of sleep (according to my sleep tracker), I feel great.  6.5 I can get by.  6 or less, I have to grind my way through the workout and the day in general.

2. Eat 250-500 calories of mostly carbohydrate in the 1-2 hrs before a workout

   • Timing is important: if it’s 5 mins till my workout and I haven’t eaten, it may be a cup of juice; if it’s 2 hrs till my workout, it may be a half a sandwich and an apple. 

3. Drink 1 liter of water in the hour before workout

   • You should need to use urinate before your workout and it should be clear in color

4. Consume any pre-workout caffeine 30-45 mins before workout 

   • If I’m working out after 12pm, I don’t drink pre-workout caffeine because it will mess up my sleep that following night

 Assuming you’re sleeping 7-9 hrs/night, I’d say nutrition is the next most important factor.  Our mission with nutrition is threefold: 1) optimize blood sugar available to your working muscles and cardiovascular system, 2) optimize hydration, and 3) don’t get too full.  If your stomach has food in it coming into a workout, there will be competition for available blood between your digestive tract and your working muscles and CV system.  Practice these tips and you will consistently have energy for your workouts!