Low Energy & Fatigue
Why it happens
- Depletion of muscle glycogen stores
- Dehydration and electrolyte loss
- Mental/Central Nervous System (CNS) fatigue. Deficiency in vitamin B or iron
strategies & Actions
- Prioritise carbohydrate replenishment (3–6 g/kg/day)
- Ensure adequate sleep (7–9 hours)
- Balance electrolytes and hydration
- Use B vitamins to support energy metabolism. Manage cortisol levels
FOOD SOURCES
- Carbohydrates (whole grains, fruits, potatoes). B Vitamins
- Magnesium (300–400 mg/day)
- Iron and Vitamin B12 (especially for plant-based diets)
- Water and electrolyte drinks
- Caffeine (3–6 mg/kg pre-race)
TIMING RECOMMENDATION
Carbohydrate Intake
- 3-6 grams per kilogram of body weight per day
Post-Exercise Carbs
- 1.0-1.2 grams per kilogram, consumed within 30-60 minutes post-exercise to replenish glycogen
BCAAs/EAAs
- 5-10 grams intra-workout for extreme endurance events to minimize muscle breakdown and central fatigue
Caffeine
- 3-6 mg per kilogram pre-race for alertness and endurance boost
Recover your
BODY
JOIN THE WAITLIST
Low Energy & Fatigue
Why it happens
- Depletion of muscle glycogen stores
- Dehydration and electrolyte loss
- Mental/Central Nervous System (CNS) fatigue. Deficiency in vitamin B or iron
strategies & Actions
- Prioritise carbohydrate replenishment (3–6 g/kg/day)
- Ensure adequate sleep (7–9 hours)
- Balance electrolytes and hydration
- Use B vitamins to support energy metabolism. Manage cortisol levels
FOOD SOURCES
- Carbohydrates (whole grains, fruits, potatoes). B Vitamins
- Magnesium (300–400 mg/day)
- Iron and Vitamin B12 (especially for plant-based diets)
- Water and electrolyte drinks
- Caffeine (3–6 mg/kg pre-race)
TIMING RECOMMENDATION
Carbohydrate Intake
- 3-6 grams per kilogram of body weight per day
Post-Exercise Carbs
- 1.0-1.2 grams per kilogram, consumed within 30-60 minutes post-exercise to replenish glycogen
BCAAs/EAAs
- 5-10 grams intra-workout for extreme endurance events to minimize muscle breakdown and central fatigue
Caffeine
- 3-6 mg per kilogram pre-race for alertness and endurance boost
Recover your
BODY
JOIN THE WAITLIST