Beat Fatigue and Blast through Training Plateaus

Let’s face it, if you’re feeling like crap you will not be very motivated to workout. Without eating enough of the right foods to fuel your training program, fatigue may beat you to the finish line and your muscle gains will come to a quick halt. Worry no more. Here’s the inside scoop on how to eat to beat fatigue and overcome those training plateaus.

Don’t neglect your diet. Proper nutrition and a good weight training program need to be combined if you want to start putting more muscle on your scrawny body. Trying to train intensively when malnourished or feeling fatigued is a recipe for disaster. Make sure that you are getting adequate calories and protein in the diet for supercompensation to occur. Supercompensation is the period after a training session when the muscles have a higher performance capacity. This is important to progress to lifting heaver weights. Due to your increased activity level it’s a good idea to increase your protein intake. If you can’t get enough protein from raw foods then protein supplements is a consideration. Just make sure you buy a good quality whey protein. If you are unsure of what whey protein you should get, read supplement reviews to know what others think of different brands.

Food is fuel for your body. Consuming food during the time that you are most active allows a steady flow of energy to your muscles and, most importantly, to your brain. It doesn’t make sense to bank the majority of your calories until dinner and afterward, when your body requires the energy earlier in the day.

Snack throughout the day. Your breakfast and lunch fuel will only last a few hours, so you need to be snacking during the day to maintain energy levels. I would suggest you avoid sugary snacks which will give you a burst of energy but not much of anything else.

Replace coffee for more water. Drink plenty of water throughout the day. Keep your caffeine consumption to a moderate amount, no more than about two cups of coffee per day. Water is the most important nutrient that the body needs, so make sure you are drinking enough water.

by David on January 20, 2009 · 0 comments

Filed under Diet & Nutrition

Are you a skinny guy? Can't put on weight? Click here to get the complete guide for gaining weight and building muscle without supplements.