More energy?????????????? . ?

Question

hey , i do judo 3 times a week for around about 3 ours each seshion coz i do weights , i have some big competitions coming up , so i'v been training harder but when i get home i just have like compleatly no engegy , i have a relitivly healthy diet im 14 , but i dont know what it is???? because im just not how i used to be thanks x .

Answer 1

your muscles will have used all their energy.  

this is where diet and timed carbs are important.  

pre work out 45 mins before: oats + protein source

just before or during workout: drink with detrose and maltodextrin

post workout: fast absorbing carbs like dext/malto + protein source

1 hour post w/o: full meal

Answer 2

eat more and its normal to feel tired after you train hard