To have a sustainable source of energy throughout the day, it is imperative that you eat regularly and always have breakfast, skip any meal and you’re guaranteed to be lacking in energy. Eat little and often throughout the day rather than three huge meals. Drops in blood sugar leave you feeling low in energy and craving sugary foods. Eat fruit with raw nuts/seeds to balance out the sugars in the fruit with protein. Swap white carbohydrates (sugar, bread, pasta etc) with wholegrain carbohydrates (rye, brown bread/pasta). Dehydration is a big cause of fatigue. Essential for the breakdown of carbohydrates into glucose which provides us with energy. They are green leafy vegetables, beans/pulses & dairy.
The caffeine in coffee blocks a chemical called adenosine that otherwise interferes with energy-boosting neurotransmitters. A mug or two per day can be beneficial but any more than this may trigger withdrawal symptoms one of which is fatigue. Remember to drink additional water as caffeine has a mild diuretic effect.
Oats are low on the glycemic index as they contain a lot of fiber, which means that your body gets a steady stream of energy rather than a flash flood. They also contain energizing and stress-reducing B vitamins that help to break down carbohydrates into usable energy. Other low-glycemic carbohydrates include whole-grain bread, brown rice and high-fibre cereal containing bran. One hundred grams of oatmeal provides 385 calories, 68g carbohydrate, 11.8g protein and 7.3g fat.
Lentils are a great source of both carbohydrate and protein. They are also high in B vitamins, iron, magnesium, potassium, zinc, calcium and copper. They’re low in fat and calories to boot. If you don’t eat beans often, start with a small portion or you’ll experience the flatulence factor and end up dining alone. Some other good choices include navy beans, 5 chickpeas and kidney beans. One hundred grams of boiled lentils provides 199 calories, 17.5g carbohydrate 7.6g protein and 0.4g fat.
Water makes it possible for your body to digest, absorb and transport nutrients. It also helps to regulate body temperature. When you’re dehydrated, your cells receive nutrients for energy less efficiently, and your body can’t properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to ten glasses of water every day and more when exercising.
Bananas are packed with “easily digested sugars and potassium, which help to maintain normal nerve and muscle function. Potassium isn’t stored for long in the body and levels can drop during times of stress or during strenuous exercise, when it’s lost through excessive sweating. 1 medium banana contains 105 calories, 27g carbohydrate, 1g protein and 0.5g fat.
The feel-good factor in chocolate comes from certain bioactive compounds such as tyramine and phenyl ethylamine, according to a study in the Journal Of Food Science. Chocolate has also been credited with combating anemia, awakening the appetite, aiding digestion, improving longevity and increasing sexual appetite. Of course the sugar, fat and calories mean it should be consumed in moderation. Dark chocolate has the fewest calories and the most antioxidants. Half of a 50g fruit and nut chocolate bar contains 240 calories, 27g carbohydrate, 3.9g protein and 9g fat.
Strict low-fat diets are often iron deficient. Iron is a component of hemoglobin and when stores are depleted, the cells in your body slowly suffocate and burn carbohydrates inefficiently. Consequently, you feel sluggish, can’t concentrate and are exhausted after minimal effort. Red meat delivers the most accessible form of iron, so a high-quality steak once-a-week will ensure that iron levels stay healthy. One hundred grams of top sirloin steak provides 229 calories, no carbohydrates, 29g protein and 11.5g fat.
Not all fats are created equal. While almonds are high in fat, it is the monosaturated variety which provides high-powered fatty acids known as omega-3s and omega-6s. These promote an alert mental state. The saturated fats found in butter and cheese, meanwhile, make you lethargic by lowering the amount of oxygen being pumped around in your bloodstream. 12 almonds provide 83 calories, 3g carbohydrate, 3g protein and 7g fat.
Yogurt is rich in magnesium, which activates enzymes in the body to metabolize protein and carbohydrates. Magnesium is also vital to energy release as it transfers the key phosphate molecule to adenosine triphosphate, the explosive energy source you use when lifting weights. As well as low-fat yogurt, low-fat cheeses and skimmed milk also contain high levels of magnesium. One hundred grams of low-fat yogurt contains 56 calories, 5.1 g protein, 7.5g carbohydrate and 0.5g fat.
If you ensure that your daily diet consists of some of these foods then you will experience greater energy levels throughout the day, and also have more energy for exercise. However, please ensure that if you do enjoy a lot of these foods, that you do some exercise, otherwise this extra energy will turn to fat.