Do your muscles hurt after exercise? Are you tired all the time? Do you feel weak and fatigued? These symptoms might indicate muscle fatigue. According to the latest studies, these feelings could be all in your head. Most times, stress and anxiety are responsible for physical fatigue. However, this condition may also be triggered by poor nutrition, dehydration, overtraining, lack of sleep, and a buildup of metabolic waste in your muscles. Its exact cause is not known. The good news is that you can beat muscle fatigue by making small lifestyle changes.
Pay Attention to Your Pre-Workout Meal
The magic bullet for muscle fatigue is proper pre-workout nutrition. What you eat before exercising affects the way you will feel later. Your pre-workout meal should consist of protein, complex carbs, and amino acids. Researchers have found that combining amino acids with carbohydrates helps increase protein synthesis and blood flow to the muscles. Chicken, beans, lentils, beef, and eggs are excellent sources of amino acids.
Dehydration leads to muscle soreness and fatigue, electrolyte loss, and poor performance. It may also trigger muscle cramps and aches. If you don’t drink enough water, your muscles won’t be able to perform correctly. To prevent dehydration, keep a bottle of water at hand during your workout.
Get More Rest
Muscle fatigue is often caused by lack of sleep. Many bodybuilders don’t realize the importance of rest in muscle growth and repair. Your muscles heal and recover while you sleep. This happens because growth hormone levels reach peak levels at night. Poor sleep affects every aspect of your life, from physical performance to memory, concentration, digestion, and mood. The best defense to muscle fatigue is a combination of proper nutrition and good rest.
Continues on next page…