Are you feeling grouchy, lethargic and zapped of energy?
That feeling of falling asleep at your desk may be to do with your diet – and switching to energy-boosting foods could help, according to Rick Hay, nutritionist, and author of The Anti Ageing Food & Fitness Plan.
For example, swapping bread, pasta, and rice for sweet potatoes – which release sugar into the bloodstream more slowly – could lead to steadier energy levels.
And bananas smothered in almond butter are rich in potassium, tryptophan and B vitamins – nutrients which boost mood and prevent fatigue.
Here are the top foods to help you feel energized.
Banana and almond
This delicious complex carbohydrate and protein option combine the energy giving fruit sugars, magnesium, and the amino acids of the banana, together with the B vitamins and protein in the almond butter, supply a steady supply of energy.
The combination of high potassium, tryptophan and B vitamins in this duo also helps with mood, and a better mood may well lead to better outcomes when exercising – helping you to start moving in the first place.
In a 2012 study by Appalachian State University, researchers concluded that bananas were as beneficial as sports drinks in terms of providing energy – and they’re all natural.
Sweet potato
Complex carbohydrates like this release glucose into your system more gradually than refined carbs (such as sugars and white grain products such as bread and rice) which leads to a steady supply of energy.
As sweet potatoes are high in fiber they not only boost your energy but can assist with weight loss too as they keep you feeling fuller for longer.
Sweet potatoes are among the best complex carbs you can eat – they are rich in vitamin C, beta carotene, magnesium, and iron – all of which are essential energy nutrients.
The high potassium content helps to balance electrolytes whilst exercising and lowers blood pressure too.
Nuts
The combination of good fats, fiber, and protein in nuts means as they are a low-glycemic index or GI.
This means they’re a slow-burn food, so they will deliver steady energy, not just a quick burst.
Nuts provide a wide range of B-group vitamins to get you buzzing, and they are also rich in iron, zinc, potassium, and energy boosting magnesium.
They help keep the immune system strong too as they’re rich in key antioxidant minerals, including selenium, manganese, and copper.
I recommend nuts both pre- and post workout and amongst the most nutritious are walnuts, Brazil nuts, and almonds.
Organic eggs
Eggs are another protein powerhouse – think organic or free range.
They are a complete protein, and they contain all the essential amino acids needed for healthy body function and energy production.
The thiamine in eggs helps to turn carbohydrates into energy that our body can use whilst the vitamin B5 helps the body release energy from our food for our body to use.
Researchers reviewing 25 studies on protein suggest that the protein in eggs makes a valuable contribution to muscle strength, helps to satisfy hunger and provides a source of sustained energy.
The researchers suggest that because eggs are rich in leucine, an essential amino acid that plays an important role in how muscles use glucose, they may be a valuable food for men and women undergoing endurance training.
Honey
Honey was apparently used by runners in the Olympic Games in ancient Greece as a natural energy source.
It is rich in carbohydrates and these carbs are the primary fuel that the body uses for energy.
They also help to maintain glycogen levels which helps to prevent muscle fatigue.
The glucose in honey is absorbed by the body quickly, and it gives an immediate energy boost while the fructose is absorbed more slowly, providing sustained energy.
Add a teaspoon of honey to a cup of herbal tea mid morning or mid-afternoon for a quick energy booster that tastes great.
Conclusion
These are just 5 of the top foods that can help energize you whenever at any given time. You can be assured about that fact.
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