Fatigue is very common in our busy and stressful lives. Of course getting your 8 hours is key to keeping energy levels normal however you can eat to boost your energy levels throughout the day.
Before we get into some strategies for eating to boost energy, let’s have a look at how food works in the body to create energy. Kilojoules are energy and every nutrient like carbohydrates, fats and proteins have a certain number of Kilojoules. Some are higher, giving you more energy and other lower. Carbohydrates are the most kilojoule rich food in our diet. When we have a meal the body converts the food into glucose, which means we have a rise in our blood sugar levels. Once glucose enters our cells with the help of the Pancreas’s release of insulin, the body can then use it as fuel, or energy. Excess amounts of glucose are stored as fat.
Strategies for High Energy Eating
1. Eat High GI Carbohydrates
There are many types of carbohydrates, meaning they are all processed in the body differently. They do however have one thing in common and that is they provide energy for the body. Some provide more energy than other though. Complex carbohydrates like the ones found in lentils, brown bread, brown rice, sweet potato, legumes and other starchy vegetables will provide you will longer lasting energy than simple carbohydrates like white rice, white bread pasta, cakes etc.
2. Keep Hydrated
Water is key to stimulating weight loss, keeping the body hydrated and maintaining energy levels. So make sure you are drinking more than 2L of water a day and more if you are exercising regularly. Keep a bottle of water next to your bed, on your office desk and in your gym bag. Fatigue can be a sign of dehydration, so keep hydrated to maintain energy levels.
3. Eat 5 Small Meals Throughout the Day
Eating first thing in the morning and then 4 small meals is the best way to keep your metabolism running all day, which in turn provides consistent energy levels throughout the day. You will also be less hungry, have fewer cravings and be less likely to snack on bad foods or overeat during your next meal. Other benefits also include consistent blood sugar levels and insulin production, meaning you will be feeling switched on and productive.
4. Eat Iron Rich Foods
You may not know if but you might be Iron Deficient. This is very common in western countries. Essentially Iron helps oxygen reach your red blood cells which in turn produces energy and improves metabolic functions. If you are deficient this can leave your feeling tired. Food that are rich in Iron are: red meats, dried fruits, green leafy vegetables, nuts, beans, some cereals, wholegrain breads and seeds.
5. Eat Breakfast
This is the most important meal of the day that sets your up for the rest of the day. Because you have been asleep for around 8 hours the body needs a healthy supply of food and water to begin the body’s production of glucose/energy. It is proven that breakfast improves physical and mental alertness. The best breakfast is a bowl of porridge, a couple of eggs and a big glass of water.