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Feeling Tired the Day After a Workout
by Nicole Vulcan; Updated May 12, 2018
When you're feeling really tired the day after a workout, chances are you
worked out pretty hard -- you either pushed your body for a long time or
worked at an intensity that you're not used to. In either case, recovering
properly is the key to feeling better faster.
Some Fatigue is Expected
Giving it your all at the gym should make you tired -- or even a little exhausted -- so some fatigue is normal. Your
muscles might feel weaker than usual the day after a particularly tough strength workout, and you might experience
some mild muscle soreness as your muscle tissue repairs itself. Normal fatigue is mild, and shouldn't last more than a
day or two.
Taking Days Off
The thing your body needs now is rest. When competitive athletes push themselves to their limits, they don't tend to go
right out and join another big competition the next day -- or even days after that big event, reminds trainer Dan
Falkenberg of the Columbus Sports website. If you're feeling really sluggish or tired the day after your workout, take a few
days off from exercise.
Getting Enough Sleep
If you are feeling tired after a workout, you may not be getting enough sleep. After long runs, some distance runners
swear by a recovery nap, during which the body repairs itself. If you don't have the time or you don't want to stop for a
nap, be sure you're getting at least 7 to 9 hours of quality sleep each night. Turn down the lights and turn off your
electronics about an hour before sleep to wind down for the night.
Eat Good Food
What you're putting into your body can also affect your overall energy level. Right after an intense workout, try eating a
small snack that contains carbohydrates and protein, for example, a banana with almond butter or a sports bar. This will
help replenish the glycogen stores that you've likely depleted during your workout. Proper nutrition throughout the day is
important, too. If you're aiming to lose weight, don't reduce your calorie consumption below the recommended level for
your weight and height. To get an idea of how many calories you should be consuming based on your activity level, use
an online calculator such as the "Daily Caloric Needs Estimator" provided by the American Council on Exercise. (See link
in Resources)
Get Enough to Drink
Your body needs adequate hydration to prevent muscle fatigue during your workout and to properly recover. A good rule
of thumb is to drink half your body weight in ounces, though that may be too much or too little depending on your level of
exertion and the temperatures at which you're exercising. Also be sure you're drinking plenty in the several hours before,
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References (2)  (#)
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About the Author
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for
CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of
Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification
as a personal trainer.
Photo Credits
Michael Blann/Digital Vision/Getty Images
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