Training without Caffeine

Whether you're pumping iron in an empty gym or jogging down quiet streets, exercising at night can be a relaxing way to end the day, but if you don't have enough energy left from the day, you can't get the most from your workout. Ingesting sleep-disrupting caffeine isn't the only way to prepare for an evening workout. Use natural methods to give your muscles and mind the boosts they need.

Exercising at Night

Regardless of your caffeine intake, nighttime exercise doesn't work for everybody. On one hand, working out can tire out your body and make sleep come more easily; on the other hand, some people might feel too wide-awake after exercise and struggle to sleep. According to the Mayo Clinic website, it's wise to use some trial and error to find the right time to exercise. Even if you have no problem sleeping after working out, try doing the same regimen at slightly different times of night and note when you feel most energized.

Eat for Energy

What you eat for dinner can either make you feel sluggish and sleepy or give you the energy you need for an evening workout. Avoid anything fatty or heavy, like steak or fried foods; it takes more energy to digest these foods, so you'll have less energy for exercise. Stay away from anything containing the amino acid tryptophan, like turkey, spinach, eggs and milk, which may make you feel sleepy. Eat complex carbohydrates, which give you energy, along with some protein to keep you full. Try dining on pasta with meat sauce, a peanut butter sandwich or a bowl of beef and vegetable soup with wheat crackers.

Warm Up

If you're tired, launching right into a run may be difficult. Warming up helps your body slowly adjust to exercise, and if you haven't eaten in a few hours, a warm-up gives your body time to start converting stored sugars into energy. The American Council on Fitness recommends doing a brief Pilates routine to energize you; try spending about five minutes doing leg circles and slow and controlled sit-ups. Jogging in place or jumping rope for a few minutes will also wake you up without tiring you out.

Other Energizing Ideas

Ask a friend or family member to exercise with you. Having someone to talk to can energize you and make exercise enjoyable. If you're working out on your own, use music to wake you up. Load your MP3 player with your favorite uptempo songs. Anything rhythmic or slow can lull you into sleepiness. Lights can also signal your body that it's time to be active rather than tired. Turn on all the lights in your home gym or find a lighted track or street with bright street lights to jog down.