How to Fight Muscle Fatigue During Your Workouts

Does that last rep of squats or curls make you recall with tearful fondness the six hours you spent in hard labor? Do you wobble like a weeble and stagger like you're soused right after a killer workout and then limp around, groaning and grimacing, for the next 48 hours?

Sounds like you're suffering from muscle fatigue, which means that either you aren't feeding your pythons properly pre-workout or that metabolic waste is building up in your muscles, telling your body that they've used up all of the available fuel, and your body responds by shutting them down. Usually, it's a little of both.

The good news is that with a little planning ahead, you can prevent muscle fatigue from setting in so that you can enjoy a strong finish to your workout and move your body afterwards without feeling like vice grips are squeezing the crap out of your guns.

Eat Healthy Food

Overall good nutrition should include healthy fats, fruits and vegetables, and complex proteins and carbohydrates. If your workouts are primarily aerobic, like running or cycling, carbs should comprise 40 to 60 percent of your daily calories. If your workouts are primarily anaerobic, like lifting weights, they should comprise 30 to 35 percent. The right ratio of carbs to other nutrients will help you maintain optimum glycogen levels so that your muscles don't run out of steam before you do.

Fuel Up Before You Work Out

Have a healthy snack that includes both protein and carbohydrates about an hour before working out. This will provide your muscles with the fuel they need to get through the workout without raising the white flag, and it'll also provide your body with more energy to keep you going strong until the last rep, mile, or pose. Good pre-workout snacks include a bowl of oatmeal with some fruit and almonds, a cup of Greek yogurt with a handful of blueberries, or a hardboiled egg or two with a slice of whole-grain toast.

Drink Up Before, During, and After

You should be drinking at least 64 ounces of water every day to stay hydrated and keep your cells from shriveling up like dried contact lenses. Optimum hydration going into your workout helps prevent electrolyte loss and muscle fatigue. Maintaining hydration during the workout will replace water and nutrients that escape your body in the form of sweat. Sipping on an electrolyte-packed sports drink every 10 minutes or so will keep you going strong for the duration of your workout.

Improve Your Aerobic Capacity

When your respiratory muscles start to fatigue during your workout, the oxygen heading to your other muscles will take a detour and rush over to your diaphragm instead to keep you breathing properly. Increasing your aerobic endurance will keep all of that oxygen moving to the muscles you're working on, extending the length of time you can work them and preventing the buildup of lactic acid.

Give it a Rest

After an intense workout, your body needs time to heal before you dive in headfirst again the next day. The length of the recovery period depends on the type of workout you're doing and what your goals are. A good rule of thumb is to simply listen to what your body's telling you. If you're fatigued before an intense workout, opt instead for something that's low impact and low intensity, like walking, biking, or swimming. Additionally, make sure you're catching your breath between sets, and be sure to warm up and cool down for at least 5 minutes every time you exercise.