It’s three in the afternoon and you’re wiped out. Is it time to grab a candy bar or drink a cup of coffee? The answer is a resounding no. While those types of energizing foods give a quick boost, they only provide that boost for a short time, then the dip in energy goes even lower. Real energizing food gives sustained energy that diminishes slowly. Carbohydrates provide quick energy and simple carbs immediately boost blood sugar levels. Complex carbs digest slower, as do proteins and fats.
Fiber slows the rush of carbohydrates.
When you eat a carbohydrate high in fiber, the fiber slows the glucose absorption. Fiber helps provide a longer energy boost. Chickpeas provide energy. They’re high in protein and contain both fiber and carbs. They also have a wealth of nutrients, including iron. Make those energizing chickpeas into hummus and dip sweet red peppers. The vitamin C in sweet red peppers boosts the absorption of iron.
Grab a handful of nuts or eat a hard-boiled egg instead of a donut.
You’ll get the boost of protein that keeps your body energized longer. Add a slice of whole-grain toast or bread to make the boost even quicker. If you want an easier solution, eat a handful of nuts or nut butter on whole wheat toast or bread. Combining nut butter protein with the fiber and carbohydrates of the bread helps keep blood sugar levels. If the nuts are walnuts, that’s even better. Walnuts can improve cognitive functioning.
Make a yogurt combo.
A banana has sugar, but it also has fiber that slows digestion and reduces spikes. So do berries and Greek yogurt. As mentioned previously, nuts, especially walnuts, are also good options. When you combine those all in a parfait, you’ll get a satisfying treat that can boost your energy for hours. Only use the unflavored yogurt, since the others are high in simple sugars that spike glucose levels. For the healthiest option, use yogurt with live cultures.
- If you want to boost your energy, drink a glass of water. Even mild dehydration can make you feel tired. If drinking water helps your flagging energy, sip on water throughout the day to prevent fatigue before it occurs.
- Start your day with oatmeal to keep you going strong throughout the day. Oatmeal is loaded with fiber and includes protein. Top it with nut butter, blueberries, or other fruit to improve that boost and add flavor.
- You’ll be surprised how sweet beets can taste when you steam them with the skin on and slide it off right before you eat them. Beets offer loads of fiber and nutrients. Drinking beet juice can also keep you going strong during high-intensity exercise.
- A cup of coffee is a well-known energy booster, but tea, especially green tea, can also keep you running strong. There is less caffeine in tea and the L-theanine buffers the caffeine, preventing the jitters and the sudden drop in energy.
For more information, contact us today at LIV Fitness