Friday, April 17, 2015
We have all experience the feeling of our bodies crashing in the middle of the day. We just can’t seem to keep our energy up, whether that’s at work, school, or other activities. Next time you are feeling in a slump why don’t we put down the sugar loaded coffee and try some food energy booster. The list below will give you examples on healthy natural energy booster.
1. Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids, that it is considered a complete source of protein, ideal for post-workout meals to help build muscle. It is also high in magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels1.
2. Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they’re one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most.
3. Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. While refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply1. Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy particularly for longer runs or swims over an hour. Since carbs are the first macronutrient to get used during activity, they can become easily depleted at which point the body relies on energy from fat.
4. Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy.
5. The natural sugar in fruit provides a quick pick-me-up when you're dragging and helps keep blood sugar levels steady because it's packed with fiber. Make an energizing breakfast smoothie with blueberries, strawberries, and yogurt (rich in magnesium, which helps regulate the release of energy1).
I personally enjoy drinking lemon water, helps with staying hydrated and I’m filled with energy. Always carry snacks as well. Fueling your body is a great way to wake your digestive system up and keep you motivated to finish your day enriched with energy.
1.Gastelu, D., & Hatfield, F. C. (2013). Sports nutrition (Third edition). Carpinteria, CA: The International Sports Sciences Association, Inc.
2.O'Connor, A. (n.d.). 11 Ways to Boost Your Energy With Food. Retrieved April 12, 2015, from HEALTH: http://www.health.com/health/gallery/0,,20683067,00.html
3.Photo provided by http://www.mccormick.com/Gourmet/Recipes/Appetizer/Peri-Peri-and-Fennel-Spiced-Nuts-with-Dried-Fruits