We’re well into the fourth quarter of 2021, and everything is getting intense. The holidays are approaching, sports are in full swing, and companies are making that final push to make those end-of-the-year numbers look good.
No matter which one of these scenarios you fit into, you’re busy, probably tired, but still, you have to get into the gym and put in the work. Of course, this is easier said than done, on the days you barely have the energy to drive to the gym, not to mention doing squats once you get in. Let me be clear there is no substitute for sleep, and NOTHING I can tell you in this article will be effective if you aren’t getting adequate rest. With that being said, below I have put together a few things that you should consider to boost your energy and close out the year on the field, in the office, and of course, in the gym.
Carb Timing
Your body’s preferred energy source is carbohydrates, not coffee, not energy drinks, and definitely not energy shots from the gas station. Where we often go wrong, as it relates to our energy, are the number of carbs we consume and when we consume them. If you’re working out in the morning, have a banana or apple 30 minutes prior. Then afterward refuel with brown rice or sweet potatoes. Carbohydrates are good for you, just be strategic about them. Check out this article that goes deeper into carbs and how to make them effective. https://www.teamd1sp.com/post/athletes-you-need-your-carbs
Caffeine
Some people can have a shot of espresso and can be charged up for the whole day. For some the caffeine in a bottle of coke is enough to keep them going. When I was on board an aircraft carrier in the Navy, energy drinks were as good as cash and the preferred power source for many of my fellow junior sailors. The effectiveness of caffeine is case by case based on your tolerance, so be conscious of how many milligrams you put into your body and monitor your energy level. It's also important to note that a “caffeine high” is often followed by a “caffeine crash”, so plan accordingly. Some of the products listed above do have a high amount of sugar, so if you’re looking for a straight dose of caffeine, free of calories, try this:
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Pre-Workout
Many bodybuilders and performance athletes have used pre-workout powders and drinks to push through long workouts. These supplements can also be used by the everyday professional who struggles to find the energy to work out after a long day of work. There is a wide variety of pre-workout formulas. Some are considered “natural supplements and simply consist of vitamins that are known to give energy such as Vitamin C. Some of the more intense formulas are loaded with caffeine. The hardcore pre-workout products usually have a combination of caffeine and beta-alanine, which is an amino acid that is critical for strength, but also known to give an itchy, sometimes jittery feeling that tells the consumer “Get to the gym and lift NOW!"
My personal favorite is Cellucor’s C4. It’s a compound of caffeine and beta-alanine, but also arginine, an amino acid that increases blood flow and creatine, which is essential for muscle building.
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I know you’re overwhelmed, the year is coming to a close, the holidays are approaching, work deadlines are around the corner, or you might even be right in the middle of a playoff run. There are several variables in the air, but almost two things are for certain about November and December, you’re going to be busy, and you’re going to be stuffing your face. Don’t skip the gym and add pounds to the almost inevitable “New Year New Me” weight loss goal. Hopefully one of these methods can give you the boost you need to keep at it and finish strong.
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