Are you like me and find that a lack of energy is oftentimes the biggest factor that stops you from exercising?
Keeping up with work, errands, and chores can make it difficult to find the stamina to hit the gym or go on a run. However, there are several ways you can give yourself a natural energy boost before a workout (without having to resort to things like energy drinks or heavy pre-workout supplements).
These simple ideas are quick and easy. They’ll give you the fuel to not only make it to your workout but get the most out of it, too.
We’ve got 12 simple solutions from small snacks to meals and supplements, too. Trying out one or a few of these pre-workout will leave you ready to dominate your exercise!
We can’t discuss energy boosters without mentioning tried and true java. Coffee’s caffeine has been amping up energy levels for years and continues to be a fan favorite. Enjoy a cup of black coffee about half an hour before you exercise to stay energized and attentive during your workout.
Green Tea or Matcha
Not only does green tea boost brain function, but it works to keep you alert. While tea doesn’t have as much caffeine as coffee, there’s enough to create a response. Green tea is ideal for people who don’t like coffee or who get jittery from drinking it.
Green tea also has L-theanine, an amino acid that increases focus (and other good things like improve immunity and relieve stress). Studies show that drinking green tea with ginger can be extra beneficial before a workout. This is because ginger can increase your metabolism and enhance energy levels.
Matcha is a type of green tea that comes from the same plant. Unlike tea, matcha comes in powder form. Since it has the same components including caffeine and L-theanine, matcha also gives a natural energy boost before a workout. To consume matcha, all you have to do is mix it with warm or cold water.
If you’re feeling a little hungry before your workout, a banana is the perfect small snack. It’s rich in nutrients and fills you up just enough to make it through a workout. Bananas also balance blood sugar levels since they are slowly digested and absorbed.
Many people avoid eating bananas as a snack, especially those who focus on staying fit. While bananas do have more carbohydrates than other fruits, they provide digestible fuel for immediate energy and fiber and other supplements that keep your endurance up throughout your workout.
BoomBoom Nasal Inhalers, or nasal sticks, are tubes with a cotton wick saturated with essential oils and menthol that boost your energy. These are especially ideal pre-workout because they’re easy to carry on the go right in your gym bag.
Unlike products with caffeine that amp you up, BoomBoom works to enhance your mental energy instead of a chemical energy. When you sniff your nasal inhaler, you get a refreshing boost that will help you feel ready to take on your workout. They smell great, too.
Almond butter has many nutrients and provides a natural energy boost before workout. Compared to other nut butters, almond butter is slightly healthier. Almond butter is very rich in fiber, vitamins, and minerals.
The carbohydrates in almond butter give you energy while the protein helps with muscle growth. Enjoy almond butter with apple slices and if you’re crunched for time, simply have a quick spoonful.
Chicken and Brown Rice
Chicken and brown rice is an excellent simple meal to have before a workout, especially if you’re working towards weight loss. This meal provides protein from the chicken and fiber from the brown rice. This combination will help you feel full longer and energized.
Since this is more than just a snack, make sure you give yourself 2-3 hours between eating and your workout.
Greek Yogurt and Blueberries
For a filling snack that’s healthy and tasty, greek yogurt and blueberries are the way to go. Greek yogurt has protein and carbohydrates but less sugar than other yogurts. Not only will blueberries add some flavor, but they’re loaded with energy-boosting nutrients. Blueberries are also a superfood that contains antioxidants, Vitamin A, Vitamin C, fiber, potassium, and magnesium.
Oatmeal and Peanut Butter
This one is ideal before a big workout. Oatmeal is a whole grain that can stabilize your blood sugar during your workout. Adding some peanut butter provides extra fuel from the protein and carbohydrates. Peanut butter is especially good for people exercising to gain muscle.
Since this is a larger snack, give yourself a couple of hours before you exercise.
Vitamin B12 has many benefits, especially when it comes to exercising. Vitamin B12 can turn carbohydrates into sugar for your body to use as energy. It also creates dopamine which increases brain function.
If you have a B12 deficiency, you may suffer from fatigue and feel exhausted. And, we all know this doesn’t go well with working out.
In order to increase your B12 intake, you can take a supplement or eat more of these foods:
- Meats such as beef, liver, and chicken
- Fish such as trout, salmon, tuna, and clams
- Low-fat dairy (milk, yogurt, and cheese)
Long gone are the days when bread was bad for you. In fact, good bread is good for your body. Whole grain toast actually provides a natural energy boost before workout and during it.
This is because it has a low Glycaemic index, meaning it slowly releases energy into the blood. This keeps you energized throughout your workout from start to finish. It’s also rich in fiber, protein, and Vitamin B.
You can eat whole grain toast plain right before a workout or add something on top for a more fulfilling snack. Tasty toast toppings for added fuel include almond butter, fruit, hummus, and avocado. It’s best to give yourself 30 minutes to an hour before you exercise if you have a bigger snack.
For a light snack filled with tons of nutrients, hardboiled eggs are an excellent energy booster. They’re high in protein, Vitamins, and fatty acids. Boiled eggs are also convenient. Boil a batch of them and have them ready to enjoy before you head off to the gym (or any workout).
If you’re wondering about scrambled or fried eggs – these are protein-rich options. However, boiled eggs are better because they’re easier to take on the go. Boiling them also retains more nutrients than other cooking methods.
If you want a quick natural energy boost before your workout and you’re not hungry, a glass of lemon water is ideal. In fact, lemon water has so many benefits that you may as well enjoy it even if you’re also having a snack.
Being dehydrated can lead to fatigue since the body is drained of energy. While water hydrates our bodies, lemon contains potassium which helps with brain and nerve function to enhance alertness. Other advantages of enjoying a glass of lemon water are weight loss, improved digestion, toxin reduction, and other factors that help our bodies feel better.
Other Tips for Staying Energized
Sometimes if we’re feeling sluggish throughout the day, our desire for that post workday workout is long gone before 5 PM. Now that you have ideas to get a natural energy boost before workout, here are some things you can do throughout the day to keep your energy levels up.
- Eat a healthy diet. A well-balanced diet is crucial for your body to feel its best and energized. Avoid processed foods and foods high in fat. Eat foods with nutrients such as omega-3 fatty acids, protein, and carbohydrates.
- Get more rest. Your body needs downtime and when you overdo it, your energy levels crash. Give your body the chance to repair itself and recharge by getting a good night’s sleep and taking breaks throughout the day.
- If you’re reading this, you probably already know the advantages of physical activity for the mind and body. This includes its effect on cardiovascular health, which gets our blood pumping to help us stay alert.
- Hydrate yourself. Not only is a large glass of water, especially with lemon, excellent pre-workout but it’s also key to drink water throughout the day. Not only does dehydration drain our energy, but it can also lead to tired joints.
- The process of meditating trains our minds and bodies to do many things. The benefits meditating has including improved concentration, decreased stress and anxiety, and emotional balance ultimately helps our energy levels.
We know how important physical activity is for our overall health and wellness. Don’t let a lack of energy stop you from your daily workout. We hope that having a few of these natural energy boosters readily available and following our other tips for staying energized will help you have the vitality to get your exercise in.
Mental clutter can also cause exhaustion! Read this article to learn how to improve your mental clarity in just 10 minutes.