If you feel tired or rundown during the day, your diet may be to blame. Failing to nourish your body with the right foods can lead to massive sluggishness. Conversely, choosing energy-rich foods can help to power you through the day and keep you feeling your best. Here are five good food ideas if your goal is to increase your energy.
One of the best-known sources of energy is bananas. There is a reason why so many athletes choose bananas as a pre-workout food. This fruit is an extraordinary source of carbohydrates, vitamin B6, and potassium. All of these elements combine to deliver a steady stream of energy for hours after you have eaten the banana.
The potassium is also especially helpful for muscle recovery as it helps to maintain muscle function. As a bonus, this fruit is affordable and portable, making it a good choice for a variety of needs.
Protein is the gold standard for the delivery of energy sources. While most people do not automatically turn to protein to provide energy, it is key in helping the body to utilize the other nutrients and supporting energy functions. Fortunately, there are a number of ways that you can increase your consumption of protein.
Eggs are an ideal choice for protein because they provide a sustained source of energy without too many calories and fat. Quinoa is also a good choice, especially if you are a vegetarian who does not enjoy protein from traditional meat sources. While this superfood is high in carbohydrates, its low glycemic index means that the carbs will provide a slow release for sustained energy. For something fun, be sure to consider incorporating delicious vegan protein cookies into your diet.
At the end of the day, everyone needs something a little sweet to help them navigate life. Dark chocolate is an ideal choice that will satisfy your sweet tooth while still providing numerous health benefits. This food is rich in antioxidants, providing a boost of blood flow throughout the body.
This boost will help to deliver oxygen to the muscles and the brain so that they can function more efficiently. By providing an increase in blood flow, dark chocolate may also help to mitigate mental fatigue. The stimulatory compounds in dark chocolate can also improve your mood. Besides, who does not want an excuse to end your day with a piece of dark chocolate?
Everybody knows that breakfast is the most important meal of the day. You can make this meal truly count by choosing an energy-rich meal such as a bowl of oatmeal topped with fruit. This whole-grain cereal contains beta-glucan, a soluble fiber that binds to the digestive tract to prevent the stomach from emptying too quickly. This fiber also delays the absorption of glucose into the bloodstream, helping you to sustain energy for hours after eating the oatmeal. Oats are also flush with an abundance of vitamins and minerals that can elevate energy production even further. Together, all of these factors make oatmeal a go-to energy source for many experts.
If you are not eating fatty fish yet, you should look at making it an integral part of your overall diet plan. Good choices of fatty fish include salmon and tuna. This type of seafood offers a myriad of protein and various B vitamins along with copious amounts of omega-3 fatty acids. These acids work to lower the levels of inflammation in the body, helping you to overcome fatigue.
Vitamin B12 works in tandem with folic acid to make new red blood cells. This will improve iron function and reduce fatigue while boosting energy levels. Low levels of iron is a common cause of low energy, making it important that you take steps to boost this mineral in the body.
In addition to being mindful about nourishing your body with these five foods, it is also important to make sure that you are properly hydrated and that you are getting adequate rest at night. By addressing these three cornerstones of health, you will be well on your way to having the energy that you need to be your best.