Eat For Energy

Food is one of the most enjoyable aspects of life. It gives us the energy to do the things we love, and it tastes great. Food also provides an opportunity for us to socialize over a delicious meal with our loved ones.

Along with exercise, sleep and hydration, the foods you eat significantly impact your physical and mental health. Eating nutritious foods provides you with long-lasting energy and all of the essential nutrients your body requires to function optimally.

Different foods affect your energy levels in unique ways. This is why your food choices make a huge difference to the amount of energy you have and affect your performance and focus in your day-to-day life.

The energy in our food is defined by the number of calories that it contains. A calorie is a measurement of the amount of energy required to raise the temperature of one gram of water by one degree Celsius. But it’s important to note that the calories you consume in your diet affect your body and your energy levels differently.

So, how can you optimize your nutrition to feel full of energy all day, every day? Here are some top tips to help you eat for energy.

Choose Complex Carbohydrates

Without going too far into the biochemistry behind your metabolism, there are three macronutrients – carbohydrates, proteins, and fats. Of all three macronutrients, carbohydrates provide the fastest releasing energy, and they are the preferred source of energy for the body in the form of glucose.

Carbohydrates can be further split up into simple and complex, with the latter causing a more slow and sustained release of energy. So, depending on the source of your carbohydrates, your energy levels can differ drastically.

Choosing complex carbohydrates with lots of dietary fiber can cause a slower release of glucose into your bloodstream, preventing an energy crash shortly after you eat. Complex carbohydrate sources include whole grains, fruits, and starchy vegetables.

Eat Small, Frequent Meals

Eating frequently ensures that your body always has a supply of energy. If you leave several hours between meals, you can start to feel tired and sluggish, and your concentration will start to slip.

Eating regular meals and snacks will ensure your energy levels remain constant and will reduce the risk of hypoglycemia (low blood sugar). Keep some healthy snacks on your desk while you work, such as crackers, fruit, or chopped nuts.

Drink Lots of Water

Alongside the food you eat, you must drink lots of water. If your body is dehydrated, it can cause fatigue, headaches, and dizziness.

Make sure that you’re sipping water throughout the day, particularly if you’re active. You will be surprised at how much energy staying hydrated can give you.

Aim to drink at least 1.5-2 liters of fluid each day. Since everybody’s needs are different, you should also take note of how you feel. If you’re thirsty or you’re starting to get a headache, it’s a sign that you need to drink more water!