Eating for energy

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Do you sometimes feel sluggish and tired as the day goes on? Do you often need more energy to do even the most mundane tasks? If this sounds like you, you’re not alone. The good news is you have the ability to fix it. With a balanced diet and hydration, you can start to feel more energised throughout the day.

From whole grains and vegetables to sweet and savory treats, there are plenty of tasty options to explore, and you don’t have to sacrifice some of your favourite foods completely. Food is fuel, after all, and the human body needs much of it.

In this guide, we’ll explore the benefits of balanced and nutritious tips to help get you the energy boost to stay refreshed and energised to conquer any challenges that come your way. Say goodbye to those midday slumps and hello to the new, rejuvenated you.

Where does your energy come from?

How and what we eat and drink on a daily basis has a crucial impact on our overall health and wellness. But that’s not to say that every food and drink out there is good fuel for the body. Kickstart your metabolism and enhance brain function with the appropriate combination of superfood ingredients and nutrients.

Superfoods include but are not limited to, whole grains such as oatmeal or wheat toast, paired with protein-packed foods like Greek yogurt and eggs are a great source of energy. Snacking on nuts, seeds, and fruit between your main meals provides a natural sugar boost filled with essential vitamins. Beat those post-lunch crashes with leafy greens like spinach or kale and lean protein like chicken or tofu. Balanced lean meals are ideal for preventing an afternoon slump and recharging for the last half of the day.

Don’t skip breakfast

Breakfast is known to be the most important meal of the day. A well-balanced breakfast, rich with protein, will help you combat that midday slump. Not only does it physically make you feel good, but it also has a productive effect on your attitude and health. After a long night of sleep, breakfast will regenerate the necessary glucose to increase your energy levels while providing the nutrients the body needs.

Benefits of carbs, protein, and healthy fats

Carbohydrates, protein, and fats are three essential macronutrients the body needs to function. Carbs are central to your energy levels as they fuel the brain and muscles and support organ function. Proteins work their best for muscle repair and growth, supporting hormone production and immune function. Last but not least, healthy fats provide the essential fatty acids that promote heart health. These necessary macronutrients are crucial to maintaining a balanced diet and overall health and wellness.

Carbohydrates

You might have heard carbohydrates, known as “carbs,” are bad for your health. Carbs don’t tend to have the best reputation, but oddly enough, they are the best energy source. On average, studies recommend that the average person needs at least 45% to 65% of their daily calories to come from carbohydrates. Carbs can be found in foods such as vegetables, fruits, and grains.

Proteins

Proteins are essential for building and repairing the muscle in your body and are composed of amino acids. This includes bones, skin, and organs. It is found in various foods such as meat, dairy, eggs, nuts, and poultry, to name a few. If you are following a fitness regime, it’s even more important to be mindful of how much protein you consume.

Healthy Fats

Fatty-rich foods, also known as monounsaturated and polyunsaturated fats, include avocados, olive oil, seeds, and nuts. Fitting healthy fats into your diet helps reduce the risk of heart disease and elevate brain function. Additionally, healthy fats play a crucial role in maintaining healthy cholesterol levels.

Stay hydrated and drink water

The human body requires an average of around 3 litres of water per day. There’s a universal concept that drinking at least 8 cups of water each day is a good measurement of water intake. However, this isn’t always the case, as everyone’s water intake levels vary. Some might require less than 8 cups, and some may need more than that to feel hydrated. A few factors that can increase your thirst include exercise, overall health, and your environment.

Exercise: Sweat is mostly water leaving your body, which is why we tend to feel thirsty after engaging in physical activity. Drinking water will help replenish your hydration levels, so have a glass before, during, and after exercising.
Health: Some illnesses like vomiting or diarrhea result in losing fluids. Drinking water is necessary to stay hydrated during this trying time. Your body will thank you later.
Environment: During the warmer temperatures, our bodies naturally sweat, increasing our thirst. Not drinking water during rising temperatures can result in dehydration, negatively impacting your overall health.

Avoid skipping meals

Unless your primary care physician recommends otherwise, eating regularly and not skipping meals is ideal. On average, eating every three to four hours, including up to three main meals and a couple of snacks, is recommended. Skipping meals will lead to fatigue and sometimes headaches. Listen to your body when it’s hungry, and you’ll become in tune with an eating schedule that works for you.

Limit caffeine and alcohol

If you’re like most people, you might start your day with a hot mug of coffee or an iced latte, ready to conquer the day that lies ahead. In fact, it might be one of the things that will motivate you to get out of bed. As delicious and energising as caffeine can be, too much can cause conditions such as insomnia. It’s okay to have the occasional cup to help sharpen your mind but use it sparingly.

On the other hand, alcohol is favoured by many, usually to help with the afternoon slump. Alcohol is typically best consumed when you’re winding down or not in a setting that requires intense focus. That doesn’t necessarily mean happy hours are off the table. However, if you’re looking to keep your energy levels high, alcohol is not a recommended beverage for the job.

If you’re looking to optimise your energy and feel refreshed from the moment you wake up to the second your head hits the pillow, consider evaluating your diet, physical activity, sleep, and water intake to ensure you’re maintaining your overall health and well-being. Remember, it’s not always about the type of foods you eat but how you eat it.

Listen to your body because it will tell you immediately when something is off. No matter how small, any changes to promote healthier and balanced eating habits will make a positive difference in energy levels. Don’t be afraid to get creative with recipes and try new things. Embrace the power of nutrition and fuel your body with foods you love.