It may be surprising to find out that your method of eating can contribute to your energy levels. Here are some tips that will not only encourage you to eat healthy, but also help you stay alert during the day.
Drink Water
Drink lots of water throughout the day. In fact, even being slightly dehydrated can contribute to a lower performance in your workout. According to Suite101 writer Sara E. Lewis, "A better way to tell whether you are drinking enough water is to pay attention to what your body is telling you." In other words, drink to prevent a thirsty feeling.
Eat Every Few Hours
Eating five to six small meals a day will not only help boost your energy levels, it'll also increase your metabolic rate. If you leave eating to later in the evening or you don't eat frequently at all throughout the day, you can feel dizzy, lightheaded and a drop in your blood sugar level.
Axe the Sugars
Read the ingredients on your food labels and make sure you refrain from candies and treats overloaded with sugar. These types of items cause you to experience that sudden crash and, as a result, you'll find yourself even more tired than before. Food that may contain an excess amount of sugar include:
- gummy-type snacks;
- candy bars;
- sodas;
- some cereals.
Watch Your Food Combinations
According to Kathleen Zelman, MPH, RD, LD, "The best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances." That being said, you can combine these types of items (plus some "good" fats) to create balanced meals and snacks.
Consider the Benefits of Vitamin C
Think about adding supplements and foods rich with vitamin C to your diet, which include kiwi, broccoli and strawberries. Vitamin C helps spur energy by producing carnitine. This molecule is known to help move fatty acids into cells, and it is here where these fatty acids are turned into energy.
Overall, eating for energy doesn't take up too much time – it's just about teaching yourself how to take care of yourself better through nutrition. Drink lots of water to keep yourself hydrated and eat five or six small meals a day to boost your metabolic rate. And try to refrain from foods that contain too much sugar, such as candy and soda. If you want to promote better energy levels, eat foods that contain complex carbs, protein and vitamins. Also, watch your vitamins – vitamin C is a great way to ensure that fatty acids are converted into energy.
Additional Reference:
Reader's Digest. "Eat to Boost Energy." From: Foods That Harm, Foods That Heal, Reader's Digest Canada, 1997.
