Madeleine Hull
A person's energy levels throughout the day can be influenced by their diet and lifestyle. Choosing unprocessed foods may help you feel more energized for longer periods. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide a steady source of fuel for the body and help avoid energy crashes. Lean proteins, such as chicken, eggs, and fatty fish, may also help fight fatigue. Healthy fats from sources like fish, nuts, and avocados can provide energy, and nuts can also help manage weight and prevent fatigue. In addition, staying hydrated by drinking enough water is crucial for maintaining energy levels, and caffeine can provide a boost when consumed in moderation.
Diet characteristics to boost energy
| Characteristics | Values |
|---|---|
| Carbohydrates | Choose complex carbs like fruits, vegetables, and whole grains instead of refined carbs like white bread, pasta, cakes, and sugar-sweetened beverages. |
| Proteins | Include lean proteins such as chicken, eggs, turkey, fatty fish, legumes, tofu, and soy products. |
| Healthy Fats | Consume healthy fats from fish, nuts, vegetable oils, and avocados. |
| Water | Stay hydrated by drinking enough water throughout the day. |
| Tea | Replace sugary drinks with tea, which provides a low-calorie caffeine boost. |
| Unprocessed Foods | Opt for unprocessed whole foods over ultra-processed foods to reduce inflammation and ensure adequate nutrient intake. |
| Vitamins and Minerals | Address any vitamin deficiencies, especially iron and vitamin C, which can impact energy levels. |
| Sleep | Prioritize adequate sleep, as it is crucial for energy restoration and conservation. |
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What You'll Learn
Drink tea instead of soda
Drinking tea instead of soda is a great way to boost your energy levels. Firstly, tea is a natural source of caffeine, which can help increase alertness and boost energy levels. Unlike coffee, the caffeine in tea is absorbed more slowly, providing a steady and prolonged energy boost without the jitters associated with coffee. Tea also contains L-theanine, a compound that improves alertness, enhances cognitive performance, and reduces stress.
Secondly, tea is a rich source of antioxidants, particularly flavonoids like catechins, which have numerous health benefits. These antioxidants combat cellular damage, reduce inflammation, and may lower the risk of chronic diseases such as heart disease and certain cancers. They also help to improve blood pressure and cholesterol levels, further contributing to overall health and energy levels.
In addition to its health benefits, drinking tea can be a great way to stay hydrated, which is essential for optimal physical and cognitive performance. Proper hydration helps your heart and muscles work more efficiently, improves digestion, and supports joint health. While tea acts as a mild diuretic due to its caffeine content, the hydration it provides still offers overall benefits.
On the other hand, soda is often loaded with sugar, which can lead to spikes and crashes in blood sugar levels, affecting your energy throughout the day. Ultra-processed foods and drinks, including soda, can also contribute to inflammation in the body, leading to fatigue and decreased energy levels over time. By swapping soda for tea, you can improve your overall health and sustain more consistent energy levels.
Finally, drinking tea can be a calming and soothing experience, which can indirectly contribute to increased energy levels by reducing stress and improving mood. Tea's bold flavors and variety offer a satisfying and sensory experience, providing a pleasant break during your day. So, if you're looking for a pick-me-up, consider reaching for a cup of tea instead of a can of soda to boost your energy and nourish your body.
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Eat complex carbs
Eating complex carbohydrates is a great way to boost your energy levels and maintain consistent energy throughout the day. Complex carbs are full of fibre and nutrients, and they take longer to digest, providing long-lasting energy. Here are some reasons why you should eat complex carbs to boost your energy:
Stable Blood Sugar Levels
Unlike simple carbohydrates, complex carbs do not cause a rapid spike and crash in blood sugar levels. Simple carbs, such as sugar-sweetened beverages and desserts, are quickly digested and absorbed, leading to a quick energy boost followed by a slump. In contrast, complex carbs take longer to break down, resulting in stable blood sugar levels and sustained energy. This helps you avoid the afternoon energy slump and keeps you energised for longer.
Nutrient-Dense Foods
Complex carbohydrates are nutrient-dense foods. They provide essential nutrients like vitamins, minerals, and fibre. For example, whole-grain foods are a good source of complex carbs and offer various B vitamins, including thiamin, riboflavin, and niacin, which are crucial for energy production and overall health. By choosing complex carbs, you ensure your body gets the nutrients it needs to function optimally and maintain consistent energy levels.
Sustained Fullness
The slower digestion of complex carbohydrates means you feel fuller for longer. This can help with weight management and prevent energy crashes caused by sudden drops in blood sugar. Complex carbs also have a lower glycaemic index, which contributes to their ability to provide long-lasting energy. They are a healthier option than refined carbs, which may lead to weight gain and energy fluctuations.
Natural Sources of Energy
Complex carbohydrates are naturally occurring in many foods, including fruits, vegetables, and whole grains. For example, apples, berries, and whole-grain bread are excellent sources of complex carbs. By incorporating these foods into your diet, you can benefit from their natural energy-boosting properties.
Long-Lasting Energy
The slow digestion of complex carbs results in a steady release of energy. This means you'll experience a consistent energy supply throughout the day, rather than a quick burst followed by fatigue. Complex carbs provide the body with glucose, which is the primary source of energy for our cells and organs. By choosing complex carbs, you'll enjoy long-lasting energy to power you through your daily activities.
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Consume lean proteins
Lean proteins are an important part of a balanced diet and can help fight fatigue. The amount of protein you need varies depending on your age and health conditions. For example, adult males are recommended to consume at least 56 grams of protein daily, while adult females should aim for 46 grams. Older people over the age of 65 may need between 1.2 to 1.59 grams of protein per kilogram of body weight.
There are plenty of options for lean proteins, both from animal and plant sources. Animal sources of lean protein include chicken, turkey, eggs, and fatty fish like salmon, tuna, and mackerel. Chicken is a good option as it has less saturated fat than other meats like pork, beef, and lamb. When choosing fish, opt for white-fleshed fish like cod and halibut, which have high protein content with little fat and relatively few calories.
If you're looking for plant-based lean proteins, legumes, tofu, soy products, and quinoa are great options. Beans are an excellent source of protein, with nine grams per half cup, and they're also high in fiber and heart-healthy folate. Lentils and peas are also good plant-based sources of lean protein that can help lower cholesterol.
In addition to these sources, low-fat dairy products like low-fat milk and Greek yogurt are good ways to get lean protein while saving on fat and calories. When choosing meat, look for lean cuts like pork tenderloin, pork chops, or sirloin roasts, which have less than 10 grams of fat per 100-gram serving.
By incorporating these lean protein sources into your diet, you can help ensure you're getting enough protein to maintain energy levels and support overall health.
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Stay hydrated
Water doesn't provide energy in the form of calories, but it does help facilitate the energetic processes in the body, which is an energy boost in itself. Water is the main component of blood and is essential for carrying nutrients to the cells and removing waste products. It also helps to flush out excess toxins, maintain regularity, and transport oxygen.
The human body is made up of around 50% to 60% water, and it is commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8x8 rule). However, the amount of water you need depends on various factors, such as your body weight, activity level, and environment. Losing as little as 2% of your body's water content can significantly impair your physical performance and brain function, leading to altered body temperature control, reduced motivation, increased fatigue, and impaired mood and concentration.
Staying hydrated is especially important during intense exercise or high heat, as dehydration can have a noticeable impact on your body and performance. Water-rich foods, such as watermelon, strawberries, cucumbers, lettuce, soups, zucchini, celery, and tomatoes, can also help you stay hydrated and provide additional vitamins, minerals, and phytochemicals that support your immune system.
While caffeinated drinks like coffee and tea can provide a quick energy boost, they can also lead to a crash a few hours later. Water, on the other hand, provides more consistent energy levels throughout the day. It is best to limit caffeinated drinks and choose water instead to stay hydrated and energized.
In summary, staying hydrated is crucial for optimal physical and mental performance, and water plays a vital role in facilitating the body's energetic processes and supporting overall health.
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Avoid ultra-processed foods
Eating a healthy, balanced diet is key to maintaining energy levels throughout the day. While caffeine and sugar can provide a quick boost, they often result in an energy crash later on. To avoid this, it is important to avoid ultra-processed foods, which can have a detrimental effect on your energy levels and overall health.
Ultra-processed foods are defined as those that have been altered from their natural state and contain many added ingredients, such as sugar, salt, fat, and artificial colours or preservatives. They are often convenient and appealing, but they can leave less room in your diet for more nutritious foods. These include fruits and vegetables, which are packed with essential vitamins, minerals, and nutrients that help fight fatigue and improve physical function.
The NOVA food classification system, developed by researchers at the University of São Paulo, Brazil, categorises food into four groups based on their level of processing. Ultra-processed foods are placed in the fourth group, which includes items such as pastries, cookies, crackers, ice cream, candy, processed meat, breakfast cereal, soft drinks, and prepared meals. These foods are typically high in saturated fat, salt, and sugar, which can have negative health effects.
A study published in The BMJ found that ultra-processed foods are the main source of calories and added sugars in the US, contributing to almost 58% and 90% of these intakes, respectively. Another study of 20 participants found that those on an ultra-processed diet gained an average of two pounds, while those on an unprocessed diet lost the same amount. Furthermore, a 2019 study of 19,899 university graduates in Spain showed a connection between ultra-processed foods and a higher risk of early death.
To avoid ultra-processed foods, opt for unprocessed or minimally processed whole foods. These include fruits and vegetables, as well as lean proteins such as chicken, eggs, and fatty fish, which can help fight fatigue. Whole grains and complex carbohydrates are also a good source of energy, as they are digested slowly and provide long-lasting energy.
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Frequently asked questions
A diet rich in complex carbohydrates may help you avoid energy crashes during the day. Opt for high-fibre, slow-release carbs such as whole grain versions of bread, rice, pasta and oats.
Lean proteins such as chicken, eggs, turkey, fatty fish, legumes, tofu, and soy products can help fight fatigue. Nuts are also a great food source to help fight hunger, manage body weight, and prevent fatigue.
Water is crucial for your body to function and can help facilitate the energetic processes in your body. Tea is also a low-calorie way to replace sugary sodas and soft drinks that can spike and then crash your energy levels.
Ultra-processed foods such as packaged or canned foods, candy, boxed meals, and pre-cooked meats can cause inflammation and fatigue. Alcohol can also cause a sedative effect, so avoid drinking during the day if you want to avoid an energy slump.
