Food can be a large factor in fighting fatigue. To increase energy, it's essential to look as food as fuel. Carbs, proteins; they're all vital for energy.
There are numerous products on the market that guarantee to energize you and keep fatigue at bay, but despite all the sales pitches and clever marketing ploys, the best way to boost energy is through your diet. Food is fuel and often, in our quest to lose weight, we forget that and cut necessary food groups from our diets.
Carbohydrates are Critical to a Energy Boosting Diet
Contrary to what many current trend diets state, carbohydrates are a vital part of an energizing diet. For long lasting vigor carbohydrates need to be a staple of your diet. In fact, many nutritionists recommend that about 60 percent of your intake be carbohydrates. But that doesn’t include bad carbohydrates like prepackaged foods and snacks full of sugar. They may offer a short term energy boost but can cause lethargy later on. When there is excess sugar in the blood, our insulin levels soar and to compensate the body will lower blood sugar levels which then cause fatigue. To slow the entry of carbohydrates into the bloodstream, make sure you are combining your carbohydrates with fiber. This gives a more balanced release of energy.
Nutrients for Energy
While carbohydrates are essential, other foods are necessary as well. For sustainable energy levels, a regular intake of Vitamin B, Selenium and Carnitine are recommended.
Vitamin B helps maintain metabolism and yeast, meats, dairy products, nuts and fish are all good sources. Selenium regulates the conversion of energy but is only necessary in small amounts. It can be found in tuna, rice, bread and cod. Carnitine is a nutrient that helps the body turn fat into energy. It can be found in fish, milk, poultry and avocados.
Don’t forget the protein! It helps regulate the release of energy into the body and is extremely essential to a energy boosting diet. Protein also maintains muscle mass, cells and our immune system. Good sources of protein include poultry, meats, fish, eggs, beans, nuts and dairy products.
Avoid Dehydration
Water is vital to the human body. While we can go several weeks without food, we would die within a few days without water. Dehydration is one of the main causes of energy loss. When you are dehydrated, your body is focusing on maintaining your water balance and not producing energy. A common intake recommendation is eight 8-ounce glasses of water a day, but everyone’s needs vary greatly, depending on fiber intake, exercise, weather, humidity and activity levels. Let your thirst be your guide.
Quick Energy Fixes
When you feel energy levels dropping, resist the urge to grab a sugary snack or pop. While 2-3 cups of caffeinated coffee a day can improve physical performance and increase energy, too much has the exact opposite effect. For a quick pick-me-up, grab a banana, baked potato or a food high in simple carbohydrates, like peanut butter on whole wheat bread or low fat yogurt. Dried fruit is also a good choice.
To keep energy levels up, it’s necessary to refuel throughout the day. Have a carbohydrate-protein based breakfast. Never skip it. Recharge at lunch time and snack wisely. Sensible snacks include raw vegetables, fruit, nuts, seeds and yogurt.
While an occasional high energy drink won’t hurt, in the long run, it’s much better to simply eat better. Keep your body fueled with healthy food throughout the day and you will avoid that afternoon slump. Because when you’re not yawning, it’s so much easier to focus on what’s going on around you.
Aug 2, 2010 Dawn Rutt
Sources:
Healthy Eating by Enhancing your Mind, Body, Spirit AB and Summertime Publishing Ltd. 2003
Online Sources:
Foods to Fight Fatigue by Dulce Zamora Accessed August 1, 2010
University of Maryland Medical Center Carnitine Acessed August 1, 2010
Water? How Much Should you Drink Everyday?
By Mayo Clinic Staff Accessed August 1, 2010
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