How to fix your recovery if you’re always tired

If you’re constantly feeling drained, sluggish, or like your workouts are doing more harm than good, the problem likely isn’t your training—it’s your recovery.

Fatigue that doesn’t go away with sleep or rest days isn’t normal. It’s a sign that your body is struggling to keep up with the demands you’re placing on it.

If left unchecked, poor recovery can derail your progress, compromise your immune system, and lead to injury or burnout.

Let’s break down what’s really going on—and how to fix it.

One of the most common reasons athletes and active people feel run down is that they’re simply not eating enough.

Even if your meals are clean and healthy, you might not be meeting your energy needs, especially if you're training consistently.

If your goal is fat loss, remember: a calorie deficit should be small and strategic, not extreme.

Underfueling leads to hormonal imbalances, poor sleep, low energy, and stalled results.

Prioritize high-quality carbs (like oats, sweet potatoes, fruit, rice), lean protein, and healthy fats to support performance and recovery.

You can’t out-supplement poor sleep. If you’re not consistently getting 7–9 hours of high-quality sleep, your body simply isn’t recovering. Growth hormone, muscle repair, and nervous system recovery all happen during deep sleep stages.

If you're struggling to fall or stay asleep, start by optimizing your evening routine:

• Shut down screens 1 hour before bed

• Keep your bedroom dark, cool, and quiet

• Try magnesium glycinate or glycine to support relaxation

Stress—whether from training, work, or life—keeps your nervous system in a sympathetic (fight-or-flight) state. This blocks proper recovery, reduces HRV (heart rate variability), and increases cortisol.

The fix? You need more parasympathetic activity (rest-and-digest state). Try:

• Daily walks in nature

• Breathwork (e.g., 4-7-8 breathing)

• 10–15 minutes of stretching or yoga before bed

• Cold showers followed by deep breathing

These small habits can help reset your nervous system and accelerate recovery.

Rest days aren’t lazy—they’re essential. Active recovery (like walking, swimming, mobility work, or light cycling) boosts circulation and helps flush out fatigue without overloading your system.

Overtraining doesn’t always look like intense double sessions. It can be subtle: poor mood, cravings, sleep disturbances, or an increased resting heart rate. If your body’s asking for rest, listen.

While no pill replaces good sleep and nutrition, strategic supplements can support your recovery:

• Magnesium – helps with muscle relaxation and nervous system calm

• Omega-3s – fight inflammation and support joint and brain health

• Creatine – not just for strength, but also cellular energy and brain function

• Electrolytes – especially if you sweat a lot or train in the heat

Before investing in any supplement, make sure the basics (sleep, food, hydration) are dialed in.

Feeling tired all the time isn’t just about being “busy” or “getting older.” It’s a signal that your recovery system needs attention. When you train hard, your body needs to recover even harder. That’s where real progress happens.

In Fuel & Perform, we don’t just train—we recover with intention. Because a well-recovered body is a high-performing body.

Take care of your recovery like you take care of your workouts