Many active women are tired — and not just the “I didn’t sleep well” or “I had a hard training session” kind of tired. If you’re crashing mid-afternoon, dragging through your workouts, or relying on caffeine just to function, it’s worth looking under the hood. Let’s unpack some of the most common (and sneaky) contributors to low energy and some simple, science-backed strategies to help you feel more like yourself again.
🔍 The Usual (But Often Missed) Suspects
Not eating enough (especially carbs)
Underfueling is often unintentional and can occur when training volume increases but intake does not. The effects of underfueling may be exacerbated if carb intake is too low. Carbohydrates are your body’s preferred energy source during training and a primary fuel for your brain. Underfueling can impact multiple facets of health & performance (including fatigue) and, if left unchecked, can result in Relative Energy Deficiency in Sport (REDs). Learn what you need to know about REDs here.
🛠️The fix? Start with food first. Prioritize regular meals and snacks (eat at least every 3-4 hours) and don’t skip carbs. Add fruit to breakfast, pair toast with eggs, or throw sweet potatoes in with dinner. Focus on consistency before perfection.
Suboptimal micronutrient levels
Fatigue isn’t always about sleep or stress. Sometimes fatigue is about what’s missing from your plate or related to malabsorption of the foods you are eating. Some common nutrient shortfalls like Iron and Vitamin D may have you dragging.
🛠️The fix? Test. Don’t Guess. Ferritin, magnesium, and other nutrients (e.g. Vitamin D, B12, etc.) can all impact how you feel. Biomarker testing is useful to understand where you are at and if supplementation is beneficial.
Poor sleep — including the perimenopause effect
You can clock 8 hours and still wake up exhausted if you’re not getting enough deep, restorative sleep. Late workouts, late meals, screen time, alcohol, or hormonal shifts (luteal phase, perimenopause) can all interfere.
🛠️The fix? Work on a sleep practice like setting a sleep boundary. Try implementing a wind-down routine (e.g. cut screens an hour before bed), keep caffeine earlier in the day, and go to bed at a consistent time, even on weekends.
Hidden stress load
High training volume, inconsistent fueling, work deadlines, caregiving roles, and even low blood sugar from skipping meals can add to your allostatic load i.e. the wear-and-tear from chronic stress. If you feel wired but tired, or if your fatigue gets worse after intense workouts or long days, stress may be part of the picture.
🛠️The fix? Audit your stress & recovery. Ask: What’s draining me? What’s replenishing me? Try building in recovery rituals like short walks, post-workout fueling, or quiet downtime, especially if your life or training load is high.
Dehydration or electrolyte imbalances
Hydration affects every cell in your body so even mild dehydration can reduce performance and increase fatigue. And if you’re not replenishing sodium and other electrolytes after long, sweaty workouts, the impact may even be more pronounced.
🛠️The fix? Track your hydration practices for a week. Aim for a minimum of 2.2L daily (you’ll need more if you’re sweating). Use urine color as a guide, and consider adding electrolytes in/around training especially for longer training sessions and during hotter months.
Underlying clinical conditions
Conditions like hypothyroidism, sleep apnea, or autoimmune disorders can mimic or worsen fatigue symptoms. If you’ve covered these basics and still feel exhausted, it’s important to reach out to your physician or a qualified medical provider to explore these possibilities.
📣 Tired of Feeling Tired?
You don’t have to settle for feeling foggy, drained, or off. Not sure where to start? We can help you uncover the root causes of fatigue and build real-life strategies to support better energy, recovery, and performance. Schedule a complimentary information call today to learn more.
