Running out of energy during your workout 

Have you ever felt exhausted, lightheaded, or completely unmotivated just 15–20 minutes into your workout? You’re in the middle of a great workout when suddenly you feel drained, dizzy, unfocused, or your heart races?
This “energy crash” is something many beginners (and even experienced athletes) encounter. It doesn’t just affect performance and disrupt your training session—it can also lead to health risks such as low blood pressure.

Common symptoms include:

• Losing strength early and unable to complete your session
• Feeling heavy or fatigued even during light workouts
• Headaches, cold sweats
• Poor focus or irritability

So, what causes this sudden drop in energy, and how can you prevent it effectively?

1. Common causes of energy crashes

Our bodies need fuel to perform—especially during intense physical activity. If you find yourself “hitting a wall” mid-workout, you may be making one (or more) of these common mistakes:

• Low carbohydrate intake: Carbohydrates are the body’s primary and most easily accessible source of fuel for both muscles and the brain. If you’re on an overly strict low-carb diet or fail to eat enough carbs before training, your glycogen stores won’t be sufficient to sustain strength and endurance.

• Long gap between meals and workout: If you have lunch at 12 PM and train at 6 PM without a snack in between, your muscle and liver glycogen levels may be depleted—making you feel fatigued quickly.

• Dehydration and electrolyte loss: Sweating heavily doesn’t just deplete water; it also drains essential electrolytes (sodium, potassium, etc.). Low electrolyte levels can cause cramps, reduced stamina, and dizziness.

• Not using the right energy supplements: Products such as energy gels, electrolyte drinks, BCAAs, or carb mixes help maintain steady energy levels. Without them, your body may start breaking down muscle for fuel, making you feel weaker.

2. Proper nutrition for sustained performance

Smart training isn’t just about the exercises you do—it’s also about your nutrition strategy. Here’s how to fuel effectively and keep your performance at its peak:

• Pre-workout meal: If possible, eat a balanced meal rich in complex carbohydrates (oats, rice, sweet potatoes) 2–3 hours before training. If you’re short on time, have a quick snack 30–60 minutes before—such as a banana or an oat bar—for fast-acting energy without feeling heavy.

• The role of Energy Gels: Perfect for long workouts, endurance runs, or high-intensity sessions, energy gels provide easily absorbed carbohydrates to quickly raise blood sugar without requiring much digestion. They allow you to refuel even while exercising, preventing energy dips.

• Electrolyte replacement: Don’t just drink plain water. For sweat-heavy sessions, consider a sports drink with added electrolytes to prevent cramps, replace minerals, and maintain performance.

• Rest and recover properly: Get 7–8 hours of sleep each night. Combine with BCAA, whey protein, or recovery drinks to support muscle recovery.

3. Product recommendations

To help you follow this nutrition strategy, Nutrition Depot Vietnam recommends these high-quality, athlete-approved energy products:

• Neversecond C30 Sports Drink: Formulated with a 2:1 ratio of maltodextrin to fructose for sustained energy release. Ideal for endurance workouts like long-distance running or cycling.
• Neversecond C30 Energy Gel: Known for its great taste and easy digestion, this gel delivers quick energy—perfect for runners or gym-goers who need an instant boost to finish strong.

An energy crash is not a sign of weakness—it’s your body signaling that your fueling strategy needs adjustment. Proactively managing your energy intake, especially with specialized products like energy gels, is the key to maintaining and improving your performance consistently.

Remember, every training session is an investment in your health. Don’t let a lack of fuel diminish the return on that investment.

A Healthy lifestyle is a journey – Not a destination

You don’t need to change everything in one day. But starting with enough sleep, a nutritious meal, a light workout, and the right supporting supplements is the first step toward taking control of your own health.

📌 Nutrition Depot Vietnam is your partner on the journey to building a healthy lifestyle—not just through quality products, but also through reliable articles, knowledge, and advice.

🔗 Visit www.nutritiondepot.vn to start your wellness journey today!

References:

Coyle, E. F. (2004). Highs and lows of carbohydrate and fat oxidation during exercise. The Journal of Applied Physiology, 96(3), 882–886.

Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine, 44(1), 25-33.