The key is to find what you enjoy, stick with it, and reap the ongoing benefits of a regular workout routine. And if you are struggling to get in the habit or lost as to what to do, explore group classes, work with a trainer, and check out community recreation offerings. Additional reporting by Deborah Shapiro and Marisa Petrarca.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Physical Benefits Mental Benefits Best Workouts. The Physical Benefits of Exercise That Boost Energy Exercise changes the body physically in ways that help you feel energetic, including: Increases endorphin levels Endorphins are neurochemicals, or hormones, in the brain that are produced and stored in the brain's hypothalamus and pituitary gland , Dr.

Britany Williams X Everyday Health: 5-Minute Express Full Body Barre Class. Next up video playing in 10 seconds. Which Workouts Boost Energy the Most?

Editorial Sources and Fact-Checking. Resources American Heart Association Recommendations for Physical Activity in Adults.

American Heart Association. December 14, Hartescu I, Morgan K, Stevinson C. Increased Physical Activity Improves Sleep and Mood Outcomes in Inactive People With Insomnia: A Randomized Controlled Trial. Journal of Sleep Research.

April 21, Physical Activity and Adults. World Health Organization. Alghadir A, Gabr S, Al-Aisa E. Effects of Moderate Aerobic Exercise on Cognitive Abilities and Redox State Biomarkers in Older Adults. Oxidative Medicine and Cellular Longevity. April 18, Alves C, Tessaro V, Teixeira L, et al.

Influence of Acute High-Intensity Aerobic Interval Exercise Bout on Selective Attention and Short-Term Memory Tasks. Perceptual and Motor Skills. February 1, Powers M, Asmundson G, Smits J. Exercise for Mood and Anxiety Disorders: The State-of-the-Science. Cognitive Behaviour Therapy. June Portugal MM, Sevada T, et al.

Neuroscience of Exercise: From Neurobiology Mechanisms to Mental Health. July Holt-Lunstad J, Smith T, Baker M, et al. Loneliness and Social Isolation as Risk Factors for Mortality.

Perspectives on Psychological Science. March 11, Stanton R, Reaburn P. Exercise and the Treatment of Depression: A Review of the Exercise Program Variable. Journal of Science and Medicine in Sport. March Some examples of these are fried foods, like doughnuts, French fries and most fast foods, vegetable shortenings, cookies, and processed snack foods.

Good fats are monounsaturated or polyunsaturated. They are shown to lower cholesterol levels and reduce the risk of heart disease. Some examples of healthy fats are avocados, nuts, chia seeds, and fish. When it comes to the foods you do not want to eat after workouts, it can get confusing.

Most things that are packaged are usually processed and full of sugar, along with other preservatives. If you do eat something processed, be sure to check out the list of ingredients. Spicy foods are also best to avoid after workouts.

Foods that are prepared with hot spices like chili peppers or cayenne contain a potent ingredient known as capsaicin, which is an irritant to our bodies. Spicy food stimulates the digestive system and can cause heartburn and digestion issues , especially after your body has used up energy during a workout.

Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats. They can be very deceiving since they are marketed toward athletes, yet most of them are loaded with unnecessary sugars, making them a poor option post-workout.

Alcohol is a big NO after workouts. It might sound fun to grab a celebratory drink after crushing it at the gym, but alcohol slows down the repair process of exercise-induced muscle damage by inhibiting the production of certain hormones that are used to help, like testosterone.

Alcohol is also a diuretic, so when you are already dehydrated after a workout, this will only delay the recovery process more. Ultimately, what you eat really plays a huge role in your recovery time after workouts, as well as your overall well-being. There is no specific diet or superfood that is right for everyone, so be sure to do your own research and find out exactly what works best for you so that you can continue to successfully fuel your body while maintaining an active and healthy lifestyle.

Take your knowledge of health and wellness to the next level with an online degree from CSP Global. Utilizing a combination of theoretical inquiry and practical application, students gain insight regarding exercise testing and prescription within diverse populations. Because of the convenient online format for both programs, you can earn your degree on a schedule that fits into your busy life.

This blog post was written by guest contributor Sarah Hart of You Cook Beautiful. Sarah is a recipe developer and blogger in Grand Rapids, Michigan. You can follow her on her Instagram youcookbeautiful. Program M. in Exercise Science. Successful Online Learning Strategies: The Importance of Time Management for Students.

How to Be Successful as an Online Student. The Obesity Solution: How Exercise Science Approaches Wellness.

All of them are to be taken prior to exercise rather than throughout the day. The idea is to create a targeted spike in energy when you need it most, rather than taxing your physiology throughout your waking hours. WHY: Caffeine has been found to increase muscle strength and endurance during workouts.

One study published in a issue of the Journal of Pain found that subjects who took caffeine an hour before intense exercise experienced significantly less muscle pain while exercising. Caffeine also increases the amount of fat you burn during workouts. Alternative: If you take your caffeine in the form of coffee, remember that — in addition to its energy-boosting effects — coffee is also a good source of antioxidants.

However, keep your source in mind — a Starbucks tall ounce coffee has approximately mg of caffeine, whereas a home-brewed 8-ounce cup will give you about half of that. This supplement is composed of the amino acid citrulline bound to malic acid malate. Citrulline boosts arginine and nitric oxide levels, which leads to more blood flow to muscles.

More blood flow means more oxygen and nutrients delivered to your muscles, and that means more muscular energy. Citrulline is also critical for the removal of ammonia from the body. This toxic compound is produced when amino acids are metabolized as occurs during exercise and a buildup of it leads to fatigue.

Citrulline helps to significantly delay fatigue, especially during exercise, by removing ammonia from the body. WHY: Malic acid is an energy metabolite in the body that helps convert the lactic acid produced during exercise into energy, thus further delaying muscle fatigue.

Coenzyme Q10 is also known as ubiquinone, because it is ubiquitous within the body. It is particularly concentrated in the mitochondria, which are considered the power plants of cells because they produce the majority of the ATP your body needs throughout the day.

WHY: CoQ10 is a coenzyme that is critical in the reactions that produce ATP. Your body produces CoQ10 on its own, but its levels start to drop after you hit 20 years of age. One study by Japanese scientists discovered that subjects who supplemented with mg of CoQ10 per day for eight days experienced less fatigue during exercise and recovered faster between bouts of exercise.

Creatine provides muscles with the quick energy they need for lifting weights. When creatine enters muscle cells, it picks up a high-energy phosphate molecule. WHY: Muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights.

Therefore, the more creatine your muscles have, the more ATP they can make while you work out, and the longer and stronger your muscle can contract. DOSAGE: g of creatine, depending on the form you take creatine monohydrate, creatine hydrochloride, creatine citrate, creatine pyruvate, creatine ethyl ester or creatine alpha-ketoglutarate.

The active ingredients in green tea , known as catechins, help to keep norepinephrine levels high, which results in increased energy levels. WHY: Green tea also supplies some caffeine, which will add to the boost. Theanine promotes relaxation by increasing levels of GABA an important inhibitory neurotransmitter in the brain.

This amino acid can help increase both energy and muscle strength. WHY: When you work out, levels of this amino acid in your muscles drop, and research has confirmed that when taurine levels in muscles drop, so does muscle strength. Greene, DO, MS , medical director at Monarch Athletic Club in West Hollywood, Calif.

Chia seeds are a good source of plant protein. Even if you aren't eating them for recovery, they also offer a ton of nutrients, including:. Chia seeds are one of the richest plant sources of omega-3 fatty acids, a fat source known for their anti-inflammatory and cardiovascular benefits.

Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise.

There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements.

Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout.

The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed.

Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life.

Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s.

Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout.

Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:.

Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising.

Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack.

Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine.

Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. A large body of research has consistently shown that regular exercise is associated with lower incidence of depression. According to a review published in the journal Neuropsychobiology , exercise is associated with the release of neurotransmitters and proteins called neurotrophic factors, which cause nerves to make new connections, possibly improving brain function and possibly playing a role in the reduction of depressive symptoms.

And heading to the park, the gym or taking a group workout class gets you out of the house and interacting with others, which can ease isolation. Loneliness is nothing to underestimate; feelings of social isolation can have many negative effects on our health and well-being.

A review of studies published in February in National Academies of Sciences, Engineering, and Medicine noted that social isolation has been associated with an increased risk of early mortality, dementia, incident coronary heart disease, and stroke. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level.

Good cardiovascular exercises will strengthen your heart and give you more stamina. Saltz recommends any type of aerobic activity to boost your mood and energy. Aerobic exercise, according to a review of studies published in the January issue of Depression and Anxiety , was found to be an effective antidepressant intervention in adult patients ages 18 to 65 with a clinical diagnosis of major depression.

But lower-intensity exercise, such as yoga, has also shown potential benefits when it comes to mood. Research suggests yoga may help reduce depression and anxiety.

A review of studies published in October in the Journal of Yoga, Physical Therapy and Rehabilitation confirmed that yoga may be a strong complementary approach to pharmacotherapy and psychotherapy treatment.

And a study published in September in the journal the Lancet Psychiatry , which analyzed data collected from 1. The bottom line: It's really up to you and what you like to do.

Play a game of basketball, football, or tennis. Go jogging or walking with a friend, or go for a bike ride. Take some time for yourself and rock out to music or watch a favorite TV show while you step away the miles on an elliptical or stair-climbing machine at the gym.

Go for a hike, or take your kids outside to the park and play with them. You can also try aerobic classes — a kickboxing or other martial arts class, a spinning class, or any aerobic fitness class offered by a local gym.

The key is to find what you enjoy, stick with it, and reap the ongoing benefits of a regular workout routine. And if you are struggling to get in the habit or lost as to what to do, explore group classes, work with a trainer, and check out community recreation offerings.

Additional reporting by Deborah Shapiro and Marisa Petrarca. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

By Diana Rodriguez. Medically Reviewed. Justin Laube, MD. Physical Benefits Mental Benefits Best Workouts.