3 Ways To Improve Energy Levels
One of the most common things I hear from new personal training clients, is that they have poor energy levels and find it hard to train effectively or even concentrate all day at work.
If you lead a busy life, it is very easy for things to catch up with you and before you know it you’re dead on your feet and running off adrenaline. From a health perspective, this is a nightmare. With this in mind I thought I’d give you all 3 of my favourite tips for improving energy, which will lead to better productivity and better results in the gym.
Improve Your Sleep
This may seem an obvious one for those that wish to improve their energy levels and productivity, but it never ceases to amaze me the amount of people that neglect sleep. In some working circles in London, it’s almost seen as a badge of honour to work long hours on very little sleep.
The reasons I work on sleep with my clients can be obvious, such as the afore mentioned energy benefits, but there are other benefits which you may not know about too. For example – it is much harder to lose body fat or gain muscle if you have a poor sleep pattern. Poor sleep will increase levels of the stress hormone cortisol, which in turn can lead to issues with insulin control, a key factor in any body composition change.
So how can you get yourself sleeping properly? Here are a few rules which you must adhere to…
- Sleep 6-8 hours every night without fail.
- Stick to the same sleep hours each night to create routine. 10pm-6am for instance.
- Sleep in a room that is pitch black and silent. Use a black out blind or an eye mask and ear plugs if needs be.
- Stop using your phone and any other electrical devices 2 hours prior to going to bed.
Drink Lime and Salt Water
This tip I picked up from Charles Poliquin many years ago. It is very simple, but I have found it to help me personally when I have struggled with morning energy due to long hours and a high work load.
Each morning, upon waking, I consume a glass of filtered water, with ¼ of a teaspoon of salt (coloured salt such as Himalayan Sea Salt which is pink, not your bog standard white table salt) and the juice of half a lime.
This type of natural salt helps to nourish the adrenals, which take care of the many of the stress hormones in the body, whilst the lime, although tasting acidic, has an alkalinising effect on the body and helps to balance PH levels.
A very simple tip, but one that has received great feedback from all my clients that have tried it.
Consume Carbs In The Evening or Post Workout
We all know how we feel after a Sunday Roast. Sleepy, tired, lethargic, certainly not in the mood to work, exercise or do anything remotely productive.
If we look at the best times to take on carbohydrates, it makes sense that we do not want to replicate this feeling during the day – when we need energy to be high. Therefore, consuming the majority of your carbs in the evening makes sense. There are people that may disagree with this, and it’s certainly not an approach for everybody, but 90% of the people I see perform better and have increased mental acuity by consuming a high protein and fat breakfast, such as the Meat and Nut Breakfast and then consuming protein and fats throughout the day, before back loading carbs to the evening meal.
So a 3 Meal Plan may look something like this…
Breakfast: 3 Egg Spinach and Tomato Omelette with a handful of Cashew Nuts
Lunch: Salmon Fillet with roasted vegetables and homemade Guacamole
Dinner: Sea Bass, Sweet Potato Wedges, Mixed Salad
As you can see here, carbs are back loaded to the evening meal and will have the benefit of hopefully helping you sleep better, as long as you adhere to the above methods for improving sleep!
So there you have it, 3 tips which could really help you in your quest for improved energy and productivity levels. All 3 are very simple and can easily be introduced to even the most hectic of schedules.