Your body is fueled by what you eat. The most natural way to get the most energy from your food is to give yourself the most nourishing food possible.
Besides what you eat, the time you eat can also impact your energy. Ever notice how you feel sluggish after a substantial lunch or plate-filling dinner? That is because your body is using energy to digest the heavy mean instead of powering the rest of your body.
The simplest way to avoid the after-meal coma is to eat several smaller-portioned meals spread throughout the day. This will keep your body regularly fueled and could even help you lose weight.
Chia seeds
While you may not be training for a lengthy endurance exercise event, chia seeds can be an excellent source of prolonged energy thanks to healthy fats, filling fiber, and carb content.
Two tablespoons of chia provide around 24 grams of carbs and a colossal 4.8 grams of omega-3s, which are anti-inflammatory and heart-healthy.
According to one small study that involved six endurance athletes, eating chia seeds offers only as much energy as carbohydrate sports drinks.
For everyday uses, sprinkling a few tablespoons of chia seeds in your breakfast smoothie or adding a scoop to your mid-afternoon yogurt may provide an energy boost for you to keep fatigued at arms-length.
Unprocessed foods
Although a cheeseburger and fries could be comforting when you’re eating it, its nutritional value is low. Processed food, including some canned and packaged foods, boxed meals, candy, and precooked meats, is typically full of additives, trans fat, preservatives, sodium, and artificial ingredients that could slow you down.
Non-caffeinated beverages
While caffeine is okay in moderation, it has been shown to have some health benefits. But although it provides a short-term boost, it doesn’t provide energy for the body.
While the first sips may give you the initial jolt you’re looking for, if you aren’t providing your body with good nutrition in the form of balanced snacks and meals, you’ll eventually feel run down.
Opt for unsweetened tea or black coffee if you must have a caffeine fix. Energy drinks and sodas can be full of artificial ingredients and refined sugar that can cause you to crash and lead to other health issues if overconsuming.
Seeds and nuts
Seeds and nuts are some of the best foods to fight hunger and beat fatigue. Getting a variety of seeds and nuts in your diet can provide energy and healthy nutrients.
Try hazelnuts, almonds, pumpkin seeds, Brazil nuts, pecans, cashews, walnuts, and sunflower seeds. Eating unsalted, raw versions is recommended. And they are the perfect snack for midafternoon.
Seasonal, fresh vegetables and fruits.
The fresher the food is, the more nutrients it will contain. Fresh foods typically contain higher nutrients than processed foods that could be stripped of nutrients to give them a longer shelf life. Eating in-season vegetables and fruits means they ripen naturally.
Complex carbs and whole grains
Like processed foods, refined carbohydrates like white flour and sugars add little nutrition. Choosing complex carbohydrates and whole grain foods ensures your body gets the full benefits of the grain’s hull that adds fiber to your diet.
Supplements and vitamins
If you aren’t getting everything from your food, you may want to consider taking a daily vitamin. Consulting with a homeopathic doctor or nutritionist could get you started on a nutritional supplement regimen.
Make sure to discuss with your doctor any and all nutritional supplements you are considering.
Lean proteins
Red meats with marbled fat add saturated fats to your diet. Leaner meats, like turkey, fish, and chicken, still provide quality protein but contain less saturated fat. Fish that is high in omega-3 fatty acids, like tuna and salmon, can add heart-healthy, beneficial fats.
Oats
Oats are not just for breakfast. A large bowl of oats packs a punch of filling fiber and even some protein. Plus, it is suitable for people who experience spikes in blood sugar drops and spikes with other processed breakfast cereals.
Choosing steel-cut oats or old-fashioned oats is best as they aren’t filled with added sugar. You can add healthy add-ons like milk, honey, and mixed berries. This will give you more energy to power you through the day.
Bananas
Researchers Trusted Source compared carbohydrate sports drinks and bananas in cyclists who needed sustained energy for their long rides. They found the banana offered as much fuel to riders as the drink.
It turns out bananas are packed with fiber, potassium, vitamins, and the perfect amount of carbohydrates, providing you with a considerable boost of natural energy. Additionally, bananas are often less than a dollar per fruit, and it’s a price you can’t beat for so much added energy.
Water
Drinking water is crucial for optimal functioning of the body. Although water doesn’t provide energy in the form of calories, it helps aid the energetic processes in the body, which is an energy boost.
Sip water throughout the day, and try to swap out coffee, sodas, and other drinks for a glass of water. This simple change can make a substantial difference, and you’ll feel better before you know it.
So, what’s the takeaway?
Being mindful of what is on your plate can be an effective and healthy way to keep your energy up. With good nutrition and regular exercise, you can maintain healthy energy levels during depressive episodes
