It is normal to feel tired or exhausted at some point of the day, especially if you participate in energy-consuming activities. Even if all foods provide energy, the types of foods we consume determine the levels of energy produced by our bodies. Most people’s idea of re-energising is by drinking a cup of coffee or eating some sugary snacks as they are easily accessible. And although these snacks may provide the energy you need in the short term, they may not sustain you over a long period. The best energy-boosting meals should be natural, and rich in proteins, fibre and complex carbohydrates.
Nuts are the type of snack that will promote energy and give your body essential nutrients at the same time. Nuts such as cashews, almonds and walnuts have high calories for the energy you need to complete your daily tasks. Besides, nuts also provide proteins, healthy fats and enough amounts of fibre and carbs for steady energy production. When it comes to vitamins and minerals, nuts offer sufficient amounts of B vitamins, Vitamin E, Manganese and iron. All these can help in decreasing tiredness by boosting energy production. Magnesium in almonds and cashew nuts plays a vital role in helping the body convert food into energy.
Oily fish like salmon and tuna have high protein, B vitamins and fatty acids, making them an excellent choice for an energy boosting snack. Vitamins B12 and B6 in oily fish work together with folic acid to boost the production of red blood cells throughout the body. A combination of high levels of iron and white blood cells in the blood can also increase your energy levels and help to fight fatigue. Omega-3 fatty acids are known to reduce inflammation, which can cause discomfort and pain, so eating salmon a few times a week will help you to feel full and have lots of energy.
Apart from providing much-needed energy, eggs are a good source of proteins. Proteins provide a constant supply of energy, unlike carbs, because they do not increase the blood sugar levels and insulin when absorbed into the body. Eating an egg can provide six grams of proteins and five grams of fat per serve, which is enough to keep you energised for the whole day. The leucine in eggs is a unique amino acid known to stimulate energy levels in the cells and helps the body to break down fat for the production of energy. Eggs also provide omega 3s, as well as vitamin D and minerals, which are essential in assisting the body in recharge after a tiring task.
- Leafy Green Vegetables
There is no way you can go wrong with greens! Greens are low in calories, but are rich in nutrients like Vitamins A and C, Calcium and also contain fibre. Greens such as spinach are rich in iron minerals such as aluminium, iron, magnesium and potassium. The presence of iron in the body is a boost to fighting fatigue because iron helps in producing red blood cells, which carry oxygen in the blood to body cells. Due to their high antioxidant content, leafy green vegetables such as kale, spinach and broccoli can prevent cancer. Research has shown that you can lower the risk of stomach, skin and breast cancer by eating dark leafy vegetables thrice in a week.
- Protein Balls
As said earlier, consuming proteins regularly is a good way to keep your body full of energy at all times. Some activities that consume a lot of energy like working out should be accompanied by a protein ball as a snack to bring your energy levels back to normal. Protein balls will give you the sweet taste you need to reward your tired body, plus they are easy to make using the protein powder of your choice. High-quality protein powder available from Luxe Fitness is easy to add to protein balls, so that you can get as much protein as you need each day, without having to sacrifice on taste.
There are many foods that can help you to boost your energy levels. Whether you choose carbs for a fast energy boost or proteins for slow but steady energy supply, the foods listed above can give you enough energy to keep you going for the rest of the day. It is also important to note that these foods are natural and contain no additives, as well as providing you with additional minerals, vitamins and antioxidants, so that your body can feel as energized as possible throughout the day.