Muscle Fatigue: How to Eat to Prevent It

The human body is like a machine, and when it runs out of fuel, it’s normal for it not to function as well.

When we push our bodies with heavy loads or intense workouts, feeling tired and fatigued is completely normal. However, if this fatigue starts to limit your daily activities, take it as a warning sign.

Proper nutrition and hydration are key to reducing fatigue and preventing it from impacting your daily life.

But before we begin...

What is muscle fatigue?

It’s the feeling of extreme tiredness that leads to a decline in performance, making it hard to carry out tasks normally (1).

Why does muscle fatigue occur?

There are various reasons, including neurological conditions, irregular blood flow, energy deficits, or metabolic factors (1). However, it can also be caused by poor nutrition, dehydration, being overweight, or obesity. Although, in most cases, it resolves within a few days.

How to Eat to Prevent Fatigue

1. Stay Hydrated

Keeping your body hydrated can help prevent fatigue, as dehydration negatively impacts performance (2,3).

While there is no official recommendation for how much water to drink, most experts suggest at least 2.0 liters per day for women and 2.5 liters for men.

Remember, these are general guidelines and may vary based on your level of physical activity. Thirst should be your main indicator of dehydration.

Remember, with the Fitia app, you can set water intake goals and configure reminders to stay well hydrated. Download it for free here.

2. Avoid Very Restrictive Diets

Following very restrictive diets (with very few calories) can impact your usual performance and prevent you from meeting your nutritional needs, leading to fatigue.

Additionally, diets that are very low in carbohydrates or fats have also been linked to muscle fatigue (4).

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Diets very low in carbohydrates are more closely associated with muscle fatigue due to the reduction of muscle glycogen, which is directly linked to fatigue (5,6).

Therefore, another important factor in preventing muscle fatigue is maintaining adequate glycogen levels, which can be achieved by consuming enough carbohydrates. It's important to note that after a workout, glycogen stores are used as an energy source. When these stores are depleted, muscle fatigue sets in, potentially leading to injuries (6,7).

In addition to a sufficient intake of carbohydrates, it's important to consider their quality. It is recommended to consume primarily complex carbohydrates, such as whole grains, legumes, and vegetables.

Additionally, it's not just about carbohydrates. A diet rich in lean protein sources like chicken, fish, and turkey is also essential.

In fact, within a diet rich in fruits and vegetables, eating a banana close to your workout, whether before or after, has been shown to help prevent muscle fatigue. This is because bananas contain the perfect blend of sucrose, dextrose, and fructose, which ensures adequate glycogen replenishment. They are also rich in minerals like potassium and provide enough energy for proper recovery after a training session (8).

On the other hand, remember that Fitia app calculates your calorie and nutrient requirements so you can achieve your goals in a healthy and effective way. Download it for free here.

3. Avoid Ultra-Processed Foods

Additionally, it is recommended to reduce the intake of ultra-processed foods and include fruits, vegetables, nuts and seeds. These are rich in nutrients, minerals, and vitamins that help prevent fatigue.

Among these, seeds (such as chia) have been found to provide enough energy to prevent muscle fatigue (9).

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Key Points to Avoid Muscle Fatigue

• Drink enough water. Aim for the general recommendations of at least 2.0L for women and 2.5L for men.
• Avoid very low-calorie diets.
• Eat enough carbohydrates to replenish glycogen. Bananas are an excellent option after workouts.
• Include a sufficient variety of fats and proteins.
• Minimize ultra-processed foods (cookies, refined flours, fast food, etc.).