Why Am I Always Tired? Dietitian Gives Tips on Fatigue

Do you constantly feel exhausted, no matter how much sleep you get? Fatigue can be frustrating, affecting your energy levels, performance, and overall quality of life. As a sports dietitian, I often hear athletes and active individuals ask, "Why am I always tired?" The truth is that persistent fatigue can stem from various factors, including nutrient deficiencies, poor fueling strategies, and lifestyle habits.

In this blog, I’ll break down the top reasons you may feel fatigued and share expert-backed tips to help you boost your energy levels and feel your best.

An exhausted athlete collapses on the track, highlighting the impact of inadequate fueling during the race.

1. You’re Under-Fueling

One of the most common reasons you are always tired is not eating enough to meet your body’s energy demands. If you’re training regularly and not consuming enough calories, your body lacks the necessary fuel to perform,

recover, and function optimally.

👉 Signs of under-fueling:

• Low energy during workouts

• Poor recovery and persistent muscle soreness

• Increased irritability and difficulty concentrating

• Frequent illnesses and weakened immunity

Fix it:

✅ Ensure you’re eating enough carbohydrates, protein, and healthy fats to support your activity levels.

✅ Focus on balanced meals and snacks throughout the day to prevent energy crashes.

✅ Download our FREE Under-Fueling Sports Checklist to see if you’re meeting your energy needs! Click here to access it.

2. You May Have a Nutrient Deficiency

Even if you’re eating enough calories, key nutrient deficiencies could be draining your energy. Some of the most common culprits include:

• Iron Deficiency: Low iron levels reduce oxygen transport in the blood, leading to fatigue, dizziness, and poor performance.

• Vitamin B12 Deficiency: Essential for red blood cell production and nerve function, a B12 deficiency can cause extreme tiredness, weakness, and brain fog.

• Magnesium Deficiency: Plays a crucial role in muscle and nerve function—low levels may contribute to fatigue, poor sleep, and muscle cramps.

Fix it:

✅ Get blood work done to identify any deficiencies.

✅ Incorporate iron-rich foods (red meat, spinach, legumes) and pair them with vitamin C for better absorption.

✅ Include B12 sources (eggs, dairy, fortified foods, or supplements if needed).

✅ Add magnesium-rich foods (nuts, seeds, dark leafy greens) to your diet.

Athlete maintaining hydration for an event.

3. You’re Dehydrated

Even mild dehydration can cause fatigue, brain fog, and reduced exercise performance. If you’re not drinking enough fluids, your body struggles to maintain optimal blood flow, oxygen delivery, and temperature regulation.

Fix it:

✅ Aim for at least 2-3L of fluids per day, adjusting based on sweat loss and climate.

✅ Include water-rich foods like fruits and vegetables.

✅ Use electrolytes if you’re sweating heavily during workouts.

4. Poor Sleep Quality

Lack of restorative sleep can leave you drained, no matter how much time you spend in bed. Athletes and active individuals require 7-9 hours of quality sleep for optimal recovery and energy levels.

Fix it:

✅ Stick to a consistent sleep schedule – going to bed and waking up at the same time daily.

✅ Limit blue light exposure from screens at least an hour before bedtime.

✅ Ensure your diet supports sleep – avoid caffeine late in the day and include magnesium-rich foods.

5. Chronic Stress and Overtraining

Mental and physical stress, including overtraining without proper recovery, can lead to adrenal fatigue and burnout. High cortisol levels (the stress hormone) can deplete energy and impair recovery.

Fix it:

✅ Prioritize rest days and listen to your body’s signals.

✅ Include stress-reducing activities like yoga, meditation, or breathing exercises.

✅ Fuel properly before and after workouts to support recovery.

Are You Under-Fueling? Find Out Now!

If you’re constantly tired, under-fueling could be the root cause. Don’t wait until fatigue impacts your performance and well-being.

Download our FREE ‘Under-Fueling Sports Checklist’ and find out if you’re meeting your energy needs! Click here to grab your checklist now!

Download Here!