supplementsHow can I boost my overall energy levels?
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Afternoon all,
I was just wondering if anyone could give me some suggestions on how to boost overall energy levels. I don't suffer from chronic fatigue or serious lack of energy, but I do occasionally have days where I feel excessively tired, despite having a full eight hours sleep.
I work around 35 hours a week in a pub, which isn't excessive, but this means that my sleeping patterns can be a bit erratic (due to finishing work in the wee hours), as can my diet, which I realise may definitely be hindering my energy reserves.
I don't drink much at all, despite the temptation, so this won't be the cause of the problem. I am considering cutting out certain carbohydrates such as wheat to see if that helps, and adding zinc and magnesium supplements to my diet.
It's only a couple of times a week I'll feel lacking in energy and it does sometimes affect my training. I'm also terrible at getting out of bed in the morning after a 12 hour shift the day before and am hoping to find a way to give myself a bit more get-up-and-go in the morning!
My questions are: would anyone be able to advise on supplements and/or diet changes as a starting point?
Has anyone else had a similar problem and been able to correct it through diet/supplementation?
Any advice would be great, I'm on a good day today and have just started German Volume Training!
Cheers.
I was just wondering if anyone could give me some suggestions on how to boost overall energy levels. I don't suffer from chronic fatigue or serious lack of energy, but I do occasionally have days where I feel excessively tired, despite having a full eight hours sleep.
I work around 35 hours a week in a pub, which isn't excessive, but this means that my sleeping patterns can be a bit erratic (due to finishing work in the wee hours), as can my diet, which I realise may definitely be hindering my energy reserves.
I don't drink much at all, despite the temptation, so this won't be the cause of the problem. I am considering cutting out certain carbohydrates such as wheat to see if that helps, and adding zinc and magnesium supplements to my diet.
It's only a couple of times a week I'll feel lacking in energy and it does sometimes affect my training. I'm also terrible at getting out of bed in the morning after a 12 hour shift the day before and am hoping to find a way to give myself a bit more get-up-and-go in the morning!
My questions are: would anyone be able to advise on supplements and/or diet changes as a starting point?
Has anyone else had a similar problem and been able to correct it through diet/supplementation?
Any advice would be great, I'm on a good day today and have just started German Volume Training!
Cheers.
By Ally Porwal
Personal Trainer
Personal Trainer
about 1 year ago
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I think most people have a few hours a few times per week when they feel like nodding off during the day (afternoon usually) - some people actually DO nod off.
This is pretty normal.
Exercise helps but if your hours are erratic, then that doesn't help. Sticking to small servings of low-GI carbs and lots of green veg, along with a high-protein diet is also excellent advice (as you allude to). Zinc helps with testosterone function and signalling, which may also increase energy as you seem to be aware too. So really, you are doing the main things.
I personally find I get a better-quality sleep if I take GABA but that is an individual thing and you should consult with a health professional before using it.
The only foods / supplements that may help are caffeine (perhaps coffee is not as good as caffeine pill or tea as it increases insulin release) and dark chocolate (80% cocoa minimum) - just have about 15 grams an hour or so before you typically get tired.
Nutritionist and Supplement Specialist