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Question of the Month:
Q. I would love to be able to get up in the morning and work out, but I just
don’t seem to have the energy. Is there something that I could eat, some
sort of vitamin I could take that would boost my energy? I look forward to hearing
from you.
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After reading your letter I started to
think about why I work out in the evenings instead of the mornings. And
I think the answer lies more in establishing a routine that works for you
than in vitamins. I think we’re probably the same type of person.
I enjoy my evenings to run errands, work out, play soccer, meet with friends,
etc. In the morning, however, I enjoy my bed. Another reason I like going
to the gym at around 7 or 8 at night (unlike the rest of the country) is
that I play soccer in the evenings. And I find that increasing my energy
levels in the evenings helps me play better in the evenings. When I do have
early weekend games or when I go to the gym before I usually wake up, I
set my alarm about two hours before I head to the gym, eat breakfast, get
myself more awake, and about an hour later I’m ready to go. This requires
going to bed earlier than 11 pm at night for me to get to the gym by 9 am.
Have a look at your sleep schedule. What time do you go to bed regularly?
What time do you wake up every morning? Add two hours on to your wake-up
time to figure out the best time for you to schedule in the gym. If that
conflicts with work or family obligations, try out a new sleeping schedule,
in order to get to bed early enough so that you get your eight hours of
sleep. (For more sleeping tips, check out our sleep article in the March
2005 issue. To order call, 1.800.951.2259.)
And when your sleep schedule finally agrees with you, take your time at
the gym. Fitness experts warn to start slowly in morning routines because
your muscles are colder and it’s easier to injure yourself this way.
So make sure you warm up for at least 10 minutes, and do your exercises
in order of growing intensity.
Another thing to consider is breakfast. Make sure you eat the proper kind
of food. When you are preparing the first meal of the day think carbohydrates.
If you don’t it’ll slow you down. Too much protein and fat may
take too long for you to digest, so be careful. Your best bet is carbs for
energy. A study from the Journal of Sports Science found that eating carbohydrates
before, during and after exercise delays fatigue. Pour yourself a glass
of orange juice, have a bowl of cereal and top it with some fruit. But relax
and don’t rush to the gym. You want your energy levels to be on an
even keel. If it’s fast to rise, it’s fast to crash.
As for your questions about vitamins – vitamins provide nutrients,
not so much energy. If you are looking for energy supplements, it’s
best to speak with your doctor. Some supplements aren’t best for everybody
and he or she would be the best person to suggest your healthiest options.
I asked Dr. Donald D. Hensrud, assistant professor for Mayo Medical School
and the editor of Healthy Weight For Everybody (Mayo Clinic, 2005) which
supplements may work for you and this is what he had to say. “There
are some supplements that are good, some are bad and a whole lot don’t
make a lot of difference. With regard to this specific question, I wouldn’t
recommend any supplements. The only thing she might consider is coffee.
It’s a mild stimulant that might help get her going in the morning.
It’s been shown in fairly elite athletes that coffee will increase
free fatty acid production and may help increase the duration of exercise.
But if she’s just starting out, that’s not going to be an issue.
It’ll help alertness. I wouldn’t recommend any supplements.
The thing I would point out to her, she will develop a habit. It will become
easier the longer she does it.”
The key is to make it part of your routine.
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ANSWERED BY:
Lisa Hannam
Health & Nutrition Editor
Oxygen Magazine |
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