Autumn is here. The days are getting shorter, the light is fading, and sometimes it takes away our energy and motivation. We all know that feeling: we leave work, it's cold, already dark, and the desire to go to the gym is nowhere to be found... We'd much rather go home and curl up with a good movie under the covers.

👉 Don't panic! We all go through this, and with a few adjustments to your sports routine , your diet and your supplements , you will be able to keep the same motivation as in the middle of July.

Why does autumn affect our energy and mood?

Before looking for solutions, you need to understand why you are experiencing this drop in energy.

• Less natural light → Light directly affects your production of melatonin (sleep) and serotonin (mood). Less sun means more fatigue and sometimes a lower mood.
• Change of pace → after the start of the academic year, we go straight from work, gym, personal life… the body gets tired faster.
• Richer food → Autumn means comfort food. There's nothing wrong with that, but if it's too frequent, your energy will plummet and your fitness goals will suffer.
• Cooler temperatures : your body expends more energy to regulate itself, which increases fatigue.

Adapting your training to autumn

Many athletes give up or reduce their pace when autumn arrives, yet they had regained their motivation and a regular rhythm in September.  

The mistake many people make is to throw themselves back into the gym full force at the start of the new school year, until they get fed up with it and quit altogether, and tell themselves “I’ll wait until January to resume.” But if you want to progress, it’s precisely consistency and adherence that will make the difference in the long term.

👉 Some simple tips:

• Set yourself specific, short-term goals (e.g., improve your squat by 10kg by December, complete 10 strict pull-ups). This gives you a clear reason not to miss your workouts, because without a goal you'll quickly lose the motivation to train.
• Test yourself and challenge yourself with new things : try a strength training cycle, incorporate HIIT, or even an outdoor activity like street workout. Novelty keeps you motivated.
• Find yourself a gym bro: two are stronger than one! Motivate and encourage each other!
• Plan your sessions like a professional appointment: write them in your diary and consider them non-negotiable. You can cancel an outing, but not a session!

The secret? Simply staying active. No need for 2-hour sessions; a short, intense workout is better than none at all.

Eat well to perform better!

Your energy depends largely on what you put on your plate! Without a suitable diet, consisting of 80% unprocessed foods, you won't be able to sustain it in the long run!

Here's how to optimize your plate in autumn:

• Focus on complex carbohydrates : brown rice, sweet potatoes, quinoa, oats. They provide stable energy and prevent energy crashes.
• Stock up on seasonal fruits and vegetables : in autumn, there's plenty of opportunity to vary your fiber sources! Whether in soup or baked, opt for vegetables such as... Squash, pumpkins, carrots, butternut squash! They are very Rich in vitamins and fiber, enough to last this season!
• Don't neglect protein : it remains the foundation of your recovery and muscle growth. Lean meats, eggs, fish, legumes, and don't forget whey isolate .
• Include healthy fats : vegetable oils, nuts, almonds, oily fish. They regulate your hormones, your mood, and support your immune system, preventing you from getting sick.
• Don't forget to stay hydrated: drink at least 2 to 3 liters of water per day.

The supplements that make all the difference 💊

At Squad Nutrition, we are convinced. Supplements don't replace a good diet, they optimize it. In autumn, some can become real allies.

Whey Isolate

Even with the best diet, you may find it difficult to reach your daily protein quota, especially if you are very busy, eat out, or want to limit large portions in the evening.

Our Pure Whey Isolate can become your ally!

BCAA 4:1:1

When autumn arrives, you tire more quickly, so you may have difficulty recovering; have a less present "pump", especially at the end of the day or if you train after a busy day.

BCAAs will support protein synthesis, especially if you are in a calorie deficit, and help you recover better. Reduce muscle fatigue and improve endurance. Especially since our formula is enriched with citrulline, increasing the delivery of oxygen and essential nutrients during exercise.

Marine Collagen

Your joints may be more sensitive in the fall. If you play sports regularly, your tendons, ligaments, and joints are subjected to a lot of stress.

Indeed, collagen contributes to maintaining the health of connective tissues (joints, tendons, cartilage), but also to the elasticity of the skin.

With regular use (2 to 3 months), you will notice improved joint flexibility, less stiffness and greater comfort in everyday life, whether at the gym or in daily activities.

Pre-Workout Power

If you need a mental and psychological boost, take a scoop of our Pre-Workout Power before your session! It will ensure consistent energy and motivation during your workout, and better muscle pump!

So be sure to respect the dose, not to abuse it and to avoid taking it at the end of the day if you want to maintain a good sleep.

How to choose and combine these supplements?

Here are some practical tips for incorporating these supplements into your autumn routine:

• Make sure your diet already covers 80% of your needs. Supplements are meant to complement, not to compensate for missed meals.
• Maintain a regular intake : particularly for collagen, the benefits appear in the medium term (2–3 months).
• Stay well hydrated : supplements require proper hydration to be effective. And even if you don't take them, hydration is a crucial element for your recovery.
• Choose the one(s) that meet your main need(s) (recovery, joints, energy boost...)

Your mindset is your best ally!

The difference between those who progress and those who stagnate lies primarily in their mindset.

👉 Here are some simple but effective tips:

• Expose yourself to natural light : walk 30 minutes a day outdoors, if possible in the morning or at midday.
• Take care of your sleep : go to bed at a fixed time, avoid screens late, and do not consume caffeine after 5 p.m.
• Long-term vision : remember why you started. You're not just training for today's session, but for the results in 3, 6, or 12 months.
• Motivate yourself with a playlist that makes you want to go to the gym.

In summary 🍂

Yes, the days are getting shorter, yes, autumn fatigue is real. But it doesn't have to be this way. With a suitable diet , well-chosen supplements , and a clear routine , you can transform autumn into a period of progress rather than a setback.

See this period as an opportunity: a chance to show that you can remain consistent when many others give up. And believe us, that's what will make the difference in the long run!