foods to boost your energy

Any form of body movement that dictates our daily lives be it jumping, walking, laughter or even the slightest eye movement that can only record by the brain but absent to our train of thought requires some form energy. Without the objective part of this discussion, one already realizes that he/she needs resources that dissipate the necessary strength to carry out any daily event. Thus, foods that boost energy are a requirement. Just like any advice given by a health nutritionist, healthy eating also applies to keeping your energy levels high.

We put our body in a more physical stress as a society because there are needs we want to meet, this leads to overexerting the human body. The poor eating habit society has picked up over the years does not help the situation much – factors contributing energy level running low. Nevertheless, there is a fix to curb low power level, and that is how we eat. Certain combinations of foods have been deemed to provide a high-energy boost.

When you feel your energy running low, do not reach for a cup of coffee or candy, as your instincts will tell you. These remedies, unfortunately just provide a quick boost, with the effects being short-lived setting you for a major crash. Take your time to choose a snack that will sustain your body strength for a long time. Complex carbohydrates, protein, and fiber are the keys to that. [1] Energy expended is directly proportional to the activities undertaken. Office personnel are less likely to use their energy quickly compared to an athlete on track.[3] Thus, they require a different amount of food to boost their energy.

Reducing Fatigue Perception – Feeding the brain with foods to boost your energy

We already know energy is the issue – The problem is how to supplement energy or boost energy. When we eat small, frequent meals, we help our brain reduce fatigue perception. Without a steady supply of food to your brain, many people will begin lacking energy or alertness. Thus, any progress made will be slow. Feeding the mind is the easiest way to a progressive energy boost- a few nuts or a piece of fresh fruit is all that the brain requires.

One can feed his/her brain through use of snacks rich in carbohydrates and fiber. These provide a lasting and sustained energy boost. An apple, a string of cheese, a handful of nuts, berries and yogurt can do the trick. However, remember snacks are intended as a bridge from one meal to the next.

Lunch Time Specialty

Smaller is better – Research has shown that people who consume too much food at lunch, have a typical afternoon slump. This circadian rhythm causes are unknown. A simple explanation to it can be an increase in blood sugar after food consumption resulting to a tumble in energy levels. Eating Light – Not too much, help stop craving and any chance of overeating. Eat to a level that feels comfortable not stuffed.

Use Caffeine to Your Advantage

If properly, controlled caffeine can serve to be a proper food to boost energy. Depending on the amount of caffeine a person consume it can help a person stay alert and sharp in any situation or event. Overused, caffeine can cause insomnia.

Drink Water

Water cannot be necessarily grouped as food or an accompaniment, but it does the job albeit not so well as the carbohydrates or the fibers. As the main blood component, it is essential for nutrients transportation and waste products removal. Fatigue is the first sign that your body is short on fluids. Take for example sports drink; it is a combination of water with synthesized vitamins, electrolytes, and minerals. These substances are essential for regulating body processes but not give the sportsman the extra energy he/she requires. An 8-ounce glass of water is enough to maintain your energy levels during a workout. To keep a continuous exercise, small amounts of water on a 15-30 minutes interval can act as food to boost your energy.

Eat Often

Unwise snacking that is a result of between-meal hunger can be prevented by eating every three to four hours, which results in a healthy metabolism. Fueling your system in a regular basis is an adjustment from unhealthy foods. Studies have shown that people who eat frequently boast lower levels of cholesterol and a boost in energy levels [5]

The Real Deal

Almonds

Any supermarket can never run out of almonds –These are the cream snacks for energy boosts. Almonds contain Magnesium and B vitamins are the core nutrients that accelerate the conversion of food to energy. [4] Low magnesium people, as research has shown, tend to get tired more quickly during a workout, due to the purpose magnesium plays in energy metabolism. B vitamins insufficiency, on the other hand, causes fatigue, poor concentration, and irritability. Serving – 1 ounce (23 nuts)

Air – Popped Popcorn

These are a whole-grain snack full carbohydrates and fiber. The fiber in the whole grain helps prevent massive blood-sugar crashes. The crashes happen after consuming simple, refined carbohydrates. Popcorn has volume compared to chips and crackers thus; it tends to keep you satisfied.

Peanut Butter

However, a calorie-dense food, it acts as a food to boost energy. It contains healthy fats; fiber and protein keep the human body satisfied through stabilizing blood- sugar-level.

Serving – 2 tablespoon

Salmon

Salmon is a “brain food.” This moniker earned from its richness in omega-3 fatty acids. These nutrients other improving memory and reducing depression it acts as a food to boost energy.

Bananas

Bananas are rich in B vitamins, fiber, and potassium. These nutrients help promote sustained energy are prolonged muscle function. Low-fat milk paired with a banana can act as an energizing fiber and protein combination.

Kale

Kale can be used as a base in your salad as an energy boost. The anti-oxidants and fiber in the kale help stabilize your blood sugar.

Oatmeal

A healthy and an idea of a simple breakfast, containing a high content of fiber, which takes very long to digest, and a lasting provision of energy [2]

To accomplish most of your day-to-day task, you need the daily dose of energizing foods. Feed your brain and your entire body. Do this, and the idea energy lose will be history.

References:

[1] http://www.health.harvard.edu/healthbeat/eating-to-boost-energy

[2] http://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx#08

[3] http://www.active.com/nutrition/articles/foods-that-boost-energy

[4] http://www.everydayhealth.com/pictures/foods-high-in-magnesium/

[5] http://www.eatright.org/resource/food/nutrition/healthy-eating/eating-to-boost-energy