Foods that increase your energy
Foods that increase your energy – Not all foods increase energy? Yes, but in different ways. Sugary drinks, candy, and pastries put too much fuel (sugar) into the blood too quickly. The crash that follows leaves you tired and hungry all over again. “Complex carbohydrates,” healthy fats, and proteins take longer to digest, satisfy hunger, and provide a slow, steady stream of energy.
It is a complex carbohydrate. That means it’s full of fiber and nutrients. Oatmeal is slower to digest and provides energy evenly instead of all at once, and it’s whole grain and gluten-free. A bowl in the morning will keep you going for hours.
One alone is only 70 calories and yet has 6 grams of protein. That provides fuel that is slowly released. It also has more nutrients per calorie than most other foods. That helps satisfy hunger. As a result, you’re more likely to skip that mid-morning donut in the office break room that will spike your blood sugar and lower your energy.
Trimmed from the skin, it is a great source of lean protein. A piece of grilled chicken with some steamed or lightly dressed vegetables is a perfect light lunch that won’t weigh you down and will fuel you steadily until dinner. And chicken has less of that unhealthy saturated fat than other meats like pork, beef, and lamb.
Without enough vitamin B12, your energy can drop. This is one of the best sources. It also has plenty of protein to keep you fueled for a long time. If you just can’t eat liver, you can get your B12 from meat, poultry, fish, and eggs.
In addition to being a good source of low-fat protein, they are loaded with zinc. That helps your body fight germs that could wear you down and make you feel tired. Try them raw with a squeeze of lemon when in season, or roast them in the oven or on the grill.
They are a great source of protein, especially if you are a vegetarian or vegan. Beans are also high in fiber to help slow digestion. They are also rich in magnesium. That helps your cells make energy.
They’re not for everyone, but sardines provide high-quality animal protein for consistent energy. They also have plenty of “marine” omega-3 fatty acids (EPA and DHA) that help prevent heart disease. If they’re too fishy for you, try salmon, tuna, or mackerel.
It’s those omega-3s again. Walnuts have one in particular that your body uses for energy (alpha-linolenic acid). Although walnuts are high in calories, studies show that people who eat them do not gain weight or have other signs of poor health. That could be because fiber slows down how your body takes it in, and “healthy” fats satisfy hunger.
It’s where many of us get our morning fix of caffeine. And works. It increases your energy and keeps you more alert. Just don’t overdo it. Caffeine can make you nervous and interfere with your sleep if you have too much of it, are not used to it, or have it late in the day.
A simple cup of tea is a low-calorie way to replace sugary sodas and soft drinks that can spike and then crash your energy levels in the middle of the day. That change makes it more likely that you’ll get the nutrients and fluids you need each day, which can help keep you alert and energized. Some teas have caffeine which can also give you a little boost.
Blueberries, blackberries, strawberries – these are perfect if you want something sweet that doesn’t have the calorie blast and “sugar crash” of a donut or candy bar. Berries also have antioxidants and other nutrients that help nourish and protect cells throughout the body.
If you only have to eat sweets, this is a good option. It has less sugar than candy bars and milk chocolate. It has also been shown to improve mood and brain function. The antioxidants in cocoa can help protect cells, lower blood pressure and improve blood flow. This can keep you healthy and energetic. Dark chocolate has fat, so check the label and keep portions small.
When your body doesn’t have enough, you get tired. It also helps carry fuel and nutrients to cells and helps get rid of waste. People who drink more tend to consume less fat, sugar, salt, cholesterol, and total calories. That leaves more room for the healthy nutrients that keep you energized. It is especially important to drink when you exercise. Take 8 ounces before and after your workouts, more if your circuit is longer than 30 minutes.
The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running. Protein can help boost an exercise-worn immune system. It can also repair muscle that is naturally torn when you strengthen it, like when you lift weights, for example.
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