Much like a car with fuel, your body runs off of what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
A greasy burger and chips might be comforting while you’re eating it, but it’s nutritional value is low. Processed foods, such as sweets, most pre-packaged meals, and processed meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.
In contrast, the fresher your food is, the more nutrients it will contain. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients. That’s one of the reasons I always recommend my clients eat a variety of fresh vegetables and fruits on a daily basis.
While caffeine seemingly gives us an energy boost in the short term, it doesn’t actually provide the body with energy. In moderation, caffeine is ok (and it has been shown to have some health benefits), but if you’re not providing your body with good nutrition, you’ll eventually feel run down.
If you must have a caffeine fix, opt for black coffee or unsweetened tea. Caffeinated and energy drinks can be full of refined sugar and artificial ingredients that can cause you to crash, and lead to other health issues if over-consuming.
Just like processed foods, refined carbohydrates like sugars and white flour add little nutrition. Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fibre to your diet. Slow-burning starches such as oats, whole grain bread, rice, pasta and breakfast cereals provide a slow gradual energy release, as well as a good dose of nutrients and minerals.
The slow-burning, complex carbohydrates should make up the majority of the carbs we eat. These sustain blood sugars and without them, the body loses steam and you become tired. A few examples of complex carbohydrates include starchy vegetables and whole grains such as brown rice, wheat, oats, potatoes and carrots.
Remember, the quick energy boost released by a chocolate bar or other sugary snacks may satisfy us in the short run, but the increased blood sugar levels quickly dip, often resulting in us feeling more tired. This doesn’t mean that you should ignore the simple carbohydrates altogether though. Rather than reaching for the sugar, go for carbs such as those found in vegetables, fruit and honey, which can provide a good source of immediate energy.
For optimum absorption, aim to eat complex carbohydrates that have a high fibre content. Fibre helps the carbs you eat to be absorbed at a slower pace into your body. So you will gain a sustained energy source, rather than a small burst.
Nuts and seeds are some of the best foods to beat fatigue and fight hunger. Getting a variety of nuts and seeds in your diet can provide healthy nutrients and energy. Try almonds and walnuts, (eating raw, unsalted versions is recommended), sunflower seeds, flaxseeds and pumpkin seeds, all of which make the perfect mid-afternoon snack.
While carbohydrates and fats provide your body with raw energy, it’s protein that regulates the release of that power. Protein assists growth, maintains cells, preserves lean muscle mass and transports vitamins and hormones.
Therefore, eating lean sources of protein is beneficial. Red meat that is marbled in fat will add saturated fat to your diet that may contribute to feelings of fatigue, but leaner meats, like chicken and turkey, provide quality protein that contain less saturated fat.
Fish is also a great source of protein, and fish high in omega-3 fatty acids, like salmon and tuna, can also add beneficial heart healthy fats.
Medium-sized eggs have around 6g protein and are easily digestible.
Natural yoghurt and Greek yoghurt are good protein sources, and perfect fuel for after exercise.
Drinking water is essential for optimal functioning of the body. Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.
According to experts, dehydration is one of the main causes of tiredness and having a lack of energy. If you’re not well hydrated, instead of supplying you with energy, your body will focus its resources on maintaining your water balance.
Sip on water throughout the day, and try to swap out fizzy drinks, coffee, and other drinks for a glass of water. This simple change can make a big difference.
Finally, if you’re not getting everything you need from your food, you may want to consider taking a multivitamin, but be sure to talk to your doctor about any and all nutritional supplements you’re considering before taking them.
Being mindful of what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and good nutrition, you can maintain healthy levels of energy during depressive episodes such as a pandemic.
A healthy balance of all the main food groups – starchy foods, at least five portions of fruits and vegetables and protein – is considered essential to help combat tiredness in the long-term.
