Do you feel so exhausted that you just can’t face your exercise?

Your diet—rather than simple sloth—may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then, you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV.

If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.



Stay with Feel-good Foods

One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable to prevent ups and downs. You can best do that by eating a series of small meals throughout the day that are composed of complex carbohydrates, such as whole grain breads, beans and other vegetables, whole grain crackers and fruit.

Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin. Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.

The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle that workout. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.

Early Birds

Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising. Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.

Keep in mind that finding the right combination of food and drink to energize your workout —whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.

You’ll keep your motivation to exercise if you:

• Have a glass of juice to boost your energy before a morning workout.
• Eat a breakfast that includes whole grains and fruit.
• Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
• Make sure to have a light, healthy snack an hour before your noon or after-work workout.
• Stay hydrated, keeping a water bottle at your desk at work.
• Limit the amount of caffeine in your diet.

This info comes from American Council on Exercise