We put so much effort in caffeinated and energy drinks just to spike our energy up. We should be doing that if you have this idea then you need to get rid of it. You are better off grabbing a healthy snack than taking chemicals into your system.
Doctors’ advice recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank) and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong energy high. (With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.)
Read on to discover 7 healthy foods that can make you feel more alert, ward off muscle fatigue, and give you the get-up-and-go you need to power through your day.
Even being mildly dehydrated (we’re talking a mere 1.5% loss of water volume) can leave you feeling foggy and fatigued, according to a recent study published in a nutrition journal.
Sure, you can make sure you’re swigging enough agua during the day, but you can also load up on H2O through food. Melons, in particular, are a good bet. Watermelon is 90% water, which helps prevent dehydration and is a good source of energy.
Milk is also a good choice. You can get a lot of energy from milk products. In addition to supplying your body with water, they help you maintain electrolyte balance as you sweat. Of course, dairy offers protein and energy-revving carbohydrates as well.
And a glass before bed could make your muscles feel better in the morning—a study published in Medicine & Science in Sports & Exercise found that drinking casein (one of the proteins in milk) at night boosted muscle recovery and growth.
Oatmeal is the perfect energy breakfast, especially when you are running low on fuel. This is because Oats contain quality carbohydrates that are stored in the body as glycogen and provide fuel for our brains and muscles.
Fibre takes longer to digest and helps extend the energy boost you get from carbs for long-lasting energy.
Beans are jam-packed with the stuff. “Fiber also keeps energy levels on an even keel without dips because it helps stabilize blood sugar. Beans also contain magnesium (close to a third of your recommended daily intake of a cup). Magnesium helps to relax the body so the body can rest and restore energy.
5. Sweet potatoes
In addition to dishing out energy-stabilizing high-fiber carbs, sweet potatoes have a quarter of a day’s worth of potassium.
Potassium helps keep electrolytes balanced—which allows us to stay maximally hydrated. Another benefit: Potassium helps relax the body and lower blood pressure, so it lessens stress in the body that can create fatigue.
Eggs are a great energy source—they have iron, zinc, and a lot of protein, science confirms this. A 2009 research review found that protein not only helps build muscles and keep you full, but it supplies sustained energy as well. The 6g of protein in an egg helps maintain level blood sugar and includes the amino acid leucine, which is an important part of protein synthesis (a factor in muscle growth and recovery). Meanwhile, B vitamins assist with energy production in the body.
7. Green tea
Tea contains the amino acid theanine, which may improve attention and alertness.
And you’ll still get a little boost from caffeine (about 35 to 50mg per cup compared to the 100 to 140mg in a cup of coffee). Just make sure you don’t drink it too close to bedtime. You don’t want the caffeine to affect your sleep—if you can’t get a good night’s rest, your energy level will be low.