- To do all activities in a day, you need to have sufficient energy.
- Several food and drinks can give you additional energy but they might not be enough to sustain you throughout the day.
- Creating the right conditions within your body is more effective in creating the energy that the body needs.
In everything you do, you need energy. Sufficient energy can also help you through your exercise routine, fitness program, or even training and competing in a marathon. While there are energy bars or drinks that can give you an energy boost, they cannot give you the energy you need to last a day. Instead, creating the right conditions within your body will be more effective in boosting your energy levels.
Here’s how you can do it.
1. Consume more fat, protein, fiber but fewer carbohydrates.
While eating a meal loaded with carbohydrates can give you an immediate energy boost, it does not give you the nice, sustained energy that will get you throughout the day.
To get more energy, eat more foods rich in fat, protein, and fiber and avoid energy-draining foods.
2. Avoid eating foods that increase sugar levels abruptly.
Sugary foods are another kind of energy drainer. When you eat foods full of sugar, your blood sugar levels increase quickly but after some time goes down also immediately. A drop in blood sugar levels also means the draining of energy levels.
In Science, energy means calories. When you buy energy foods and drinks that companies sell, you are buying calories. While this is fine, the source of calories from these foods will matter. An energy bar that contains high carbs but little protein, fiber, and fat will provide calories but not more than that.
Taking the bad ingredients in your diet, such as sugar, and replacing it with healthier ingredients will result in more nutrients to make cellular energy.
3. Eat more protein.
Proteins can be found in all parts of the body – from the bones up to the neurotransmitters. Nutrition-wise, it is more satiating than carbohydrates and it can also speed up metabolism to help rebuild energy in the body. According to nutritionist Jonny Bowden’s own experience, after eating canned tunas, he felt more energetic. He learned that tuna is rich in an amino acid called tyrosine. It is a precursor of the neurotransmitter dopamine which is responsible for feelings of pleasure and anticipation in the brain.
4. Take vitamin supplements.
To make cellular energy, the body needs Adenosine triphosphate (ATP) and to generate ATP the body uses ribose. Ribose cannot be stored up so you need to get it from other sources. Also, when you are doing exertion-requiring strenuous activities or your muscles got sore because of a workout, all the more you need ribose to recover immediately and there are supplements for that. In addition, it is also essential to take other supplements that have vitamin D and magnesium. Research shows that vitamin-D-containing supplements can improve performance in adults while supplements with magnesium can relax the muscle and ease soreness.
5. Drink caffeine-containing drinks.
Coffee and tea contain caffeine which is believed to offer sustained energy. Some research also shows that coffee helps reduce the risks of many health conditions. It also contains the L-theanine amino acid known to provide calmness, focus, and improve sleep. Bowden admits that he drinks green tea to help him make it through the day. He recommends drinking black, matte, oolong, white, and yerba tea for sustained energy.
6. Get enough sleep.
What you eat plays a major factor in building up your energy. But, the amount of sleep you are getting is also vital. When you are not well-rested, you feel tired and low in energy. Also, you tend to make not-so-smart nutritional decisions. So instead of turning to energy foods, try getting about 8 hours of sleep every night.
Source: Muscle and Fitness