Doctors and scientists are investigating the links between what we eat and our energy and mood. There is scientific evidence to support the idea that dietary changes can improve brain chemistry and metabolism, resulting in better mood and energy levels. You need proper nutritional tips to help you meet your goals.
Foods boost our energy levels by providing calories or by stimulating the body to burn fuel more efficiently. Some foods contain caffeine, which provides an energy boost. The best foods for maintaining a good mood are those that contribute to stable blood sugar levels and stimulate the secretion of mood-enhancing substances. The slides that follow will go over some of these mood-boosting foods.
Start the Engine with a Nutritional Foods
Food provides calories to fuel exercise and energize your body through carbohydrates, proteins, and fats. Contrary to popular belief, vitamins and minerals do not provide energy. (However, they are involved in the process of converting nutrients into fuel for energy and are an essential component of a healthy diet.)
Carbohydrates are the body’s preferred fuel source because they can be quickly converted to glucose. A light carbohydrate snack right before exercise is a good idea for quick energy.
Eat protein with carbs to slow the rate at which your body absorbs them for longer-lasting energy. But be careful not to include too much fat.
According to Benardot, “any food with calories will give you energy; however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired.”
So mixed meals with small amounts of healthy fats, protein, and complex carbohydrates serve as the foundation for an energizing diet.
Nutritional Foods High in Octane
Complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances are the best energizing foods. Combine these foods with small amounts of healthy fats for a balanced diet that will give you energy all day.
Start the New Year by eating small, healthy meals more frequently and notice how much better you feel. You’ll gain energy, allowing you to face each new day with renewed optimism and enthusiasm. And what do you have to lose besides a few pounds?
Consume small, frequent meals.
When it comes to energy, it’s better to eat small meals and snacks every few hours rather than three large meals a day. This method can help you feel less tired because your brain, which has very few energy reserves of its own, requires a steady supply of nutrients. After only a few hours without food, some people begin to feel sluggish. It doesn’t take much, however, to feed your brain. A piece of fruit or a handful of nuts will suffice.
Smaller is better, particularly at lunch.
Researchers discovered that people who eat a lot at lunch have a more pronounced afternoon slump in their circadian rhythms. The reasons for this are unknown, but it could be due to an increase in blood sugar after eating, followed by a drop in energy later.
Avoid extreme diets.
If you need to lose weight, do so gradually, without sacrificing essential nutrients or depriving yourself of energy-producing calories. Fatigue can be caused by poor nutrition and insufficient calorie intake. A reasonable goal is to lose half a pound to a pound per week. You can accomplish this by reducing your daily calorie intake by 250 to 500 and exercising for 30 minutes on most days. Except under the supervision of a health professional, do not restrict your food intake to less than 1,200 calories per day for women or 1,500 calories per day for men.
Make the most of caffeine.
Caffeine, as a stimulant, can either increase or decrease your energy level depending on when and how much you consume. Caffeine does help increase alertness, so drinking a cup of coffee before a meeting or beginning a project can help sharpen your mind. To get the energizing effects of caffeine, however, you must use it sparingly. It can cause insomnia, particularly if consumed in large quantities or after 2 p.m. (or noon if caffeine sensitive).
Consume alcohol in moderation.
Avoiding the sedative effects of alcohol at lunch is one of the best hedges against the midafternoon slump for people who drink alcohol. Similarly, if you want to have energy in the evening to pursue a hobby or spend time with your family, avoid the five o’clock cocktail. If you must consume alcohol, do so at a time when you don’t mind having your energy wane. A glass with dinner is an acceptable option. Maintain moderation: no more than two drinks per day for men and one for women.
Drink plenty of water.
Water is the primary component of blood and is required for the transport of nutrients to cells as well as the removal of waste products. One of the first signs that your body is low on fluids is fatigue. Water is combined with vitamins, minerals, and electrolytes, which help regulate body processes. However, these extras will not provide you with additional energy for normal, everyday activities (see box below).
Drink an 8-ounce glass of water before you begin and another after you finish your workout to keep your energy levels up. If you’re going to be exercising for more than 30 minutes, drink small amounts every 15 to 30 minutes.