Do you sometimes find yourself feeling run down – if not downright exhausted – as the working day wears on? Unfortunately, this is actually quite a common feeling, and it generally leads to a depressed mood and possibly even illness. Keep reading to see what the best and worst foods are when eating for energy.
The typical reaction to this feeling is to turn to sugary foods or caffeine (or both!) in a desperate attempt at bolstering your waning energy levels. Whereas, in actual fact, this is short-sighted and indeed actually counterproductive!
Useful tips on eating for energy:
Instead, the key to sustained energy lies in proper nutrition and the timing of what you eat. This can do wonders to make you feel alert and energetic throughout the day.
1. Healthy, energising breakfast
Eat a healthy, energising breakfast based on unrefined whole grains with some added protein (unless you’re following an intermittent fasting protocol).
Eggs, Greek yoghurt and Oats are also an excellent morning booster! Oats are best eaten at breakfast because the fiber they contain is digested slowly, which stabilises blood sugar levels all day.
Our recommendation:
2. Avoid energy traps
Avoid energy traps. Mainly, highly processed and refined foods, alcohol (which is actually a depressant), added sugars and excessive use of stimulants (such as caffeine). Given a choice, you should always go for real, whole foods instead of processed and refined foods.
Furthermore, you should occasionally try swapping coffee with green tea or even matcha. Matcha lends itself to a more steady and stable release of caffeine over time, thereby preventing jitters and sudden energy crashes.
Our recommendation:
3. Include healthy fats in your diet
Healthy fats provide energy. Essential fatty acids are actually needed for the absorption of vitamins and antioxidants. Moreover, including healthy fats in your diet, such as omega 3 and fish oils, promotes a healthy heart.
4. Eat more superfoods
Eat more superfoods, such as blueberries. Blueberries are loaded with antioxidants and energy boosting carbs.
You can also easily add, say, Açaí berry powder and/or Blueberry powder into a smoothie or protein shake. This is also possible with super greens such as Spirulina and Wheatgrass powders.
Our recommendation:
Common nutrient deficiencies
In certain instances, a nutrient deficiency could also be a factor contributing to fatigue and a general lack of energy. A few common deficiencies include: Iron, Vitamin D, Vitamin B-12, Calcium, Vitamin A and Magnesium. Certain deficiencies tend to cause feelings of tiredness, as well as diminished physical and mental endurance.
This could quite easily be addressed through strategic food and supplement choices.
Our recommendation:
If you suspect that you may have a nutrient deficiency, we would strongly recommend that you consult with a physician.
The beauty of balance when eating for energy
Overall, however, the golden rule is eating balanced meals that are rich in protein, complex carbohydrates and healthy fats. In general, such balanced meals will typically help you feel fuller for longer, reduce your cravings for refined and sugary foods, and enable you to remain energised throughout the day.
We are what we eat, and this factor undoubtedly trumps everything else!