Energy boosting superfoods: 8 Superfoods To Best Support Your Mood & Energy Levels

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8 Superfoods To Best Support Your Mood & Energy Levels

The water of young, green coconuts is high in potassium and other electrolytes that help the body replenish those lost during moderate exercise. In fact, coconut water contains significantly more potassium than popular sports drinks (take that, muscle cramps!). Plus, this all-natural alternative is lower in sugar. Keep in mind, though, that longer, more strenuous workouts can require that sugar and sodium be replaced afterward. 

Coconut meat, or flesh, is rich in saturated fat (more on that below) and insoluble fiber, which helps move food through your digestive system to keep you regular. The flesh provides minerals including manganese and potassium, too. Coconut milk, cream, oil, and butter are all made from the flesh.

Coconut oil is extracted from mature coconut flesh, although health experts still don’t agree on whether it’s healthy to consume or not. Stoking the debate is a well-publicized report released by the American Heart Association in 2017 that advised against using coconut oil due to its high saturated fat content. The authors cited research linking coconut oil intake with increased LDL cholesterol (often referred to as the “bad” variety) and total cholesterol—two variables long regarded as risk factors for heart disease. 

There’s no doubt that coconut oil is high in saturated fat, but not all experts agree that it’s likely to increase heart disease risk. “The studies the AHA cites do not link eating more coconut oil to heart disease; they link it to increasing cholesterol numbers,” says Will Cole, D.C., a functional medicine practitioner. “Studies have found that there might be no association between high total cholesterol and heart attack and stroke risk.”

The type of saturated fat in coconut is also important to consider. “Coconut oil is unusual in that it contains medium-chain triglycerides that are well proven to speed metabolism and assist in fat loss,” says Sara Gottfried, M.D., a hormone expert and bestselling author. Indeed, some studies suggest that coconut oil might help burn fat. And healthy fats in the morning can help wake your brain up, says Cole.

Until more research adds clarity, coconut oil is probably best consumed in small amounts as part of a healthy diet. The exception? More might be helpful if you’re following a ketogenic diet, according to Jessica Cording, M.S., R.D., CDN, who often prescribes higher amounts for patients seeking therapeutic benefits. 

10 Superfoods That Will Boost Your Energy

You’ve probably heard the term superfoods—it’s often applied to things like brown rice, spinach, yogurt, tomatoes and other healthy fare—but have you ever wondered what makes a food super? It’s about efficiency: Superfoods not only pack more nutritional punch per bite than other foods do, they also have other properties that directly support the immune system, cut down on inflammation in the body, support mental health, and boost energy, stamina and longevity. You can’t ask for much more than that from a single food.

Superfoods have to be not only nutritious but delicious if anyone is actually going to eat them.

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But here’s a reality check: No food is super unless it tastes good, too, because otherwise you wouldn’t be willing to eat it. With that in mind, here’s my top 10 list of energy-boosting superfoods that everyone should eat on a regular basis.

Oats

These are arguably the most perfect superfood because they’re high in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten at breakfast because the fiber they contain is digested slowly, which stabilizes blood sugar levels all day. Oats have been shown in large-scale studies to lower cholesterol, which is why they’re considered a heart-healthy food. If you’re not a fan of oatmeal (I confess: I don’t care for it), you can sprinkle them onto a bowl of cold cereal or yogurt, sneak oats into turkey meat loaf, or toss them into salads or casseroles for a nutritional boost.

Quinoa

This gluten-free grain has more protein than any other grain or rice. It’s so rich in amino acids (such as lysine, cysteine, and methionine) that it’s actually considered a complete protein (generally, complete proteins are only found in animal products). The amino acids help with muscle repair after exercise, while the folate, magnesium, and phosphorus in quinoa support energy levels.

Try serving it up as a curried “risotto.”

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Blueberries

In addition to being loaded with powerful antioxidants and energy-boosting carbs, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber. Research suggests that these nutrients, along with the phytochemicals (health-promoting compounds that give plants their pigment) in blueberries, boost immune function and lower depressive symptoms by stopping the buildup of free radicals. This helps the body and mind recover from stress and cellular injury faster.

Salmon

Loaded with anti-inflammatory omega-3 fatty acids (in particular, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA) that improve heart health, salmon is also a stellar source of protein. The American Heart Association recommends having fatty fish like salmon at least twice a week. Dietary intakes of fish and omega-3 fatty acids have been found to reduce depressive symptoms and improve cognitive function. Salmon’s energy-boosting effects are related to improved metabolism, including the more efficient use of oxygen in the body during exercise.

Just be sure to avoid farmed slamon.

Avocados

A source of healthy fats, avocados are full of fiber, potassium, vitamins A and E, and folate. They’re also a good source of an omega-3 fatty acid called alpha-linolenic acid, which improves the metabolic aspects of heart health including levels of oxidative risk factors, blood fat levels and inflammatory markers (like homocysteine, which is often elevated in fatigue-causing conditions like diabetes, arthritis and chronic fatigue syndrome).

Turkey

Not only is it low in fat and a good source of protein, but turkey contains the amino acid tyrosine, which elevates levels of dopamine and norepinephrine, brain chemicals that keep you more alert and focused. (Don’t worry that eating turkey will make you sleepy because of its tryptophan; turkey doesn’t have much more of this amino acid than chicken or fish does.) It also contains vitamins B6 and B12, which have been shown to ease insomnia and depression and boost energy.

Goji Berries

Used for 5,000 years in Chinese medicine to stimulate energy and mental acuity as well as lower stress, goji berries are believed to increase bloodflow, causing energy-enhancing oxygen to flow more freely throughout the body. These bright orange-red berries are concentrated sources of antioxidants; they can be eaten raw, cooked or dried like raisins.

Almonds

Packed with protein and fiber, almonds also contain calcium, potassium, phosphorus and vitamin E. What’s more, they’re a rich source of magnesium, which plays a key role in converting sugar into energy. Having low levels of magnesium in your body can drain your energy and cause sleep problems and leg cramps.

Lentils

These legumes are powerhouse sources of low-fat protein, fiber, iron, potassium, zinc and folate. They’re also rich in selenium, a mineral that may be a natural mood enhancer; studies have linked low selenium levels to poorer moods and lower energy levels. The fiber in these petite legumes stabilizes blood sugar.

Here’s how to cook lentils.

Kale

Loaded with vitamin C, vitamin A, calcium, iron, and potassium, this leafy green vegetable is also a solid source of protein and fiber—and it’s very low in calories. In addition, it’s packed with flavonoids, phytochemicals with antioxidant properties, which is why kale earns one of the highest ORAC ratings among vegetables.

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30 Foods That Give You All-Day Energy

If you can barely keep your eyes open during the workday or have a tough time making it through that dreaded afternoon slump, it might be time to rethink your diet. Instead of popping open a sugary, belly-fattening energy drink or pouring yet another cup of coffee, load up on these nutrient-rich, energy-sustaining foods that give you energy to keep you going all day long.

Foods rich in complex carbs and protein are the best picks for all-day energy, according to the registered dietitians and nutrition experts we talked to. The goal is to keep your blood sugar stable and avoid those drastic spikes and dips that will leave you feeling starving and sluggish. So stock up on these powerful foods that give you energy, and keep your energy levels up from breakfast through dessert. And while you’re at it, be sure to stock up on The 7 Healthiest Foods to Eat Right Now.

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“One cup of cottage cheese contains 25 grams of protein, and a study published in the journal Appetite shows that the satiating effects of cottage cheese are similar to the satiating effects provided by eggs. I love how cottage cheese is a no-cook way to add protein to a variety of different meals and snacks. ” — Chelsea Elkin, MS, RD, CDN

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“One of my favorite energy-boosting foods is salmon. Chock-full of nutrients, salmon is a food that contributes to many positive health benefits, including energy levels, thanks to B vitamins, particularly B12 which may help boost energy and fight fatigue naturally. Additionally, salmon is one of the few natural sources of vitamin D, which may also help combat fatigue, causing you to feel more energized.” — Rima Kleiner, MS, RD

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“Steel cut oats raise blood sugar less than rolled oats and have more health benefits due to the way they are processed. Steel cut oats are never cooked and start from the whole grain that is passed through sharp, steel blades that cut the oats into thin slices. This helps the oats retain more fiber and protein and provides a dense and hearty texture, so I find them more satisfying than a bowl of instant or traditional oats.” — Chelsea Elkin MS, RD, CDN

For an easier on-the-go breakfast, check out our overnight oats recipes for weight loss.

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“One of my favorite foods that give you energy is plain, Greek yogurt because it has 18 grams of protein per 6 oz serving. I like to add fresh fruit on top and a tablespoon of chopped almonds. This is a great afternoon snack and can also serve as an on-the-go breakfast. As an added bonus, Greek yogurt provides calcium to help strengthen bones – extremely important for anyone who might not get enough calcium during the day or for those at risk of osteoporosis.” — Chelsea Elkin MS, RD, CDN

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“Almonds are a great go-to snack for a quick satisfying pick me up to give you a boost of energy. They are full of protein, fiber, and heart-healthy fats to keep you satisfied along with minerals and vitamins such as manganese, copper, riboflavin, and magnesium to help support energy production.” — Jen Flachbart, MS, RDN

Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox!

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“Instead of crackers, chips, or pretzels, I like to roast chickpeas in Thrive culinary algae oil. Half a cup of chickpeas provides 15 grams of protein which helps to hold me over until my next meal, and algae oil provides heart-healthy monounsaturated fats. You can also add roasted chickpeas to a salad in place of croutons for some extra crunch.” — Chelsea Elkin, MS, RD, CD

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“While it’s important to eat simple and easy to digest carbs, you don’t want to do so without complementing them with a little protein and fat. This will prevent a sugar spike and then crash, which makes us tired and moody.” — Rebecca Lewis, MS, RD, Head Dietitian at HelloFresh

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“I’m an RD in private practice. For all-day energy, I love my matcha latte. Matcha has a significant amount of caffeine and is a great alternative for folks who hate coffee or put horrible things in there (creamers!). Take 1 tsp chef grade matcha powder and stir it into foamed/warmed unsweetened cashew milk. Tons of EGCG, an antioxidant implicated in weight loss and cancer control. ” — Monica Auslander, MS, RD, LD/N, founder of Essence Nutrition

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“Everyone needs a little chocolate fix! Aim for dark chocolate with a cacao content of 75% or more as this indicates a higher amount of flavanols are present. Pair with a cup of tea for a nutritious, satisfying treat that will give you that extra boost of energy you need to get through your day.” — Chelsea Elkin, MS, RD, CD

Judy Barbe, RDN, likes to combine protein and fiber to feel fuller, longer. She enjoys her whole wheat toast topped with ricotta and jam or sliced fruit. “Ricotta has 14 grams protein in 1/2 cup,” she says. Plus, the fiber from the whole wheat bread fills you up and keeps your blood sugar stable.

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“Avocado is full of fiber and healthy fats, both of which are digested slower than simple carbohydrates, and provide more sustainable energy.” — Chelsey Amer, MS, RDN

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“Eggs, the whole egg, with the yolk, are my top pick for foods that give you energy. Starting your day with eggs, or choosing a hard-boiled egg as a snack are two easy ways to get lasting energy. The protein and healthy fats in the whole egg help to keep blood sugar levels stable. This is absolutely key to preventing afternoon slumps and sugar cravings which tend to come after carbohydrate dense foods are eaten. Eggs are so versatile and can truly be eaten any time of the day. People shouldn’t miss out on this nutritional powerhouse or the energy benefits they can get.” — Courtney Ferreira, MS, RD, LDN

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“One of my favorite foods that provide lasting energy is sweet potatoes because they contain fiber and complex carbohydrates. Plus, sweet potatoes contain vitamins A and C for an immune boost too.” — Chelsey Amer, MS, RDN

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Quinoa has more protein than any other grain, which pairs nicely with its natural carbohydrates for lasting energy. This superfood is also packed with folate, magnesium, and manganese, which gives you a much-needed boost. For inspiration on how to make this powerful grain, check out our quinoa recipes for weight loss.

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“Walnuts contain omega-3 fatty acids which will keep you satisfied and energized.” — Lauren Manganiello, MS, RDN, CPT

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Andy De Santis, RD, MPH, recommends combining a high-fiber cereal, such as bran cereal, with a protein, like milk. “When you are looking for sustainable energy, what you really want to look for is foods that are high in dietary fiber and rich in slowly digested carbohydrates,” he says. “Carbohydrate is the primary source of fuel for your brain and body.”

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“I find dehydration can quickly sap a person of energy and have us reaching for food and often caffeinated beverages. Choosing foods such as citrus, frozen berries, cucumbers and fresh herbs can add a burst of flavor to water and release some of the nutritional benefits within those foods while providing hydration and therefore sustained energy.” — Liz Blom, RD

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“Watermelon and cantaloupe have a high water content (about 90%) which can help you stay hydrated and feeling your best. When we’re dehydrated, we may feel extra tired or fatigued.” — Lauren Manganiello, MS, RDN, CPT

“One of my favorite consumable items that help sustain energy is homemade trail mix. I can control what goes into it keeping it nutrient dense as well as balanced in the macronutrients carbohydrates, protein, and fat. It’s also travel-friendly. My favorite mix includes raw almonds, dried cranberries or cherries, and dark chocolate chips. If I am craving a more savory mix, I will choose lightly salted pumpkin seeds, soy nuts, and sunflower seeds, and possibly toss in a pinch of garlic powder, onion powder, and cayenne pepper.” — Liz Blom, RD

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One quick way to get the ideal mix of protein, carbohydrates, and healthy fats is with a smoothie. Pick energy-sustaining ingredients like almond butter, leafy greens, low-fat milk, fruit and even your favorite protein powder. For healthy options, check out our smoothie recipes for weight loss.

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“A versatile ingredient, brown rice is a great food to have if you are running low on energy. It is rich in manganese, a mineral that helps your body produce energy from the carbs and protein that you consume, leaving you feeling energized for longer.” — Frida Harju, nutritionist

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“Including a protein with carb source extends energy and satiety,” Sara Colman, RD, says. “Longer acting carbohydrates with fiber are digested slower, extending energy.” She recommends a serving of whole wheat pita for the fiber and hummus for the additional fiber and complex carbs.

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“Bananas are great if you need an energy boost. Bananas are made up from three different types of sugar (fructose, glucose, and sucrose) which get absorbed into your blood at different speeds, meaning that you will get a quick boost of energy and won’t suffer a slump as the sucrose will keep your blood levels steady.” — Frida Harju, nutritionist

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“Rich in iron, spinach is essential if you are craving an energy boost. A lack of iron in the body can decrease the oxygen flow to the brain, leaving you feeling fatigued. To avoid an energy slump add some spinach to your lunch, or alternatively, if you aren’t a fan of salad, add a few spinach leaves to your morning smoothie.” — Frida Harju, nutritionist

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Ashvini Mashru, MA, RD, LDN recommends dried beans for their high fiber count that will stabilize blood sugar. “A high insulin response to foods can lead to a sugar drop in the blood. This drop leads to tiredness and a loss of energy,” she says. “Soluble fiber increases transient time in the gut, therefore decreasing digestion and absorption time and leading to a sense of satiety longer.”

Michelle Stewart, RD, MPH and CDE likes the combination of protein from the string cheese, and fiber and carbs from the apple. “You want to choose snacks that satisfy your hunger and supply important nutrients. Including fruits, vegetables, whole grains, nuts, and seeds can help add missing vitamins, minerals, phytonutrients and fiber that you might miss at mealtime,” she says. ” When carefully chosen, they help keep your metabolism revved, your blood sugar steady and your energy at its peak.”

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“A common cause of diet-related fatigue is iron-deficiency anemia. Iron is important for making red blood cells that carry oxygen throughout the body. Iron also helps the body make energy; if you do not consume enough iron you will likely feel tired and lethargic. Dried beans, peas, and lentils are good sources of iron as are lean meats, iron-fortified cereals, liver, green leafy vegetables, poultry, fish, whole grains and dried fruits. Vitamin C helps the body absorb the iron from some foods.” — Diana Cuy Castellanos, PhD, RD

“Maca is a native Peruvian plant that grows in the Andes resembling a small rough stone the size of a walnut. Maca has a positive effect on energy and mood as studies have shown that it can support continued exercise because it increases glucose in the bloodstream. While rich in amino acids, phytonutrients and a variety of vitamins and minerals, maca functions as an adaptogen thus aiding in adrenal function to increase energy, reduce stress and create an overall revitalizing effect. I usually take maca in my pre-exercise shake or as a shot mixed with coffee in the afternoon before I continue work.” — Manuel Villacorta, MS, RD author and founder of Whole Body Reboot

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Kimberly Gomer, MS, RD, LDN, and the Director of Nutrition at Pritikin Longevity Center and Spa likes edamame for the plant protein, which she says keeps her full and energetic. Plus, it has the perfect combo of protein, carbs, and fat to keep blood sugar stable and give you an energy boost.

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Michelle J. Stewart, MPH, RDLD/N, CDE likes combining a protein and a carb to sustain energy throughout the day, and brown rice cakes topped with deli turkey is one of her favorite ways to get both macronutrients. “It is very important to always include some protein when you eat a carbohydrate,” she says. “It [also] helps to eat every three or four hours to ensure adequate energy.”

8 Superfoods That Will Give You More Energy Right Now

Looking to supercharge your meals? These 8 superfoods will give you more energy right now! Here’s how to add them to your menu.

It’s 5pm, and yet again, you’re exhausted.

You’re also hungry and wondering what on earth you’re going to do about dinner.

Between work and kids and housework and all the other running around you’ve had to do all day, you know you need something to keep you going, but your wallet and your waistline are getting really tired of you grabbing your regular Venti Caramel Macchiato. And honestly, that drink is just a quick-fix solution to your constant exhaustion. You need something that will keep you feeling more alert on a regular basis and improve your overall stamina. You’re absolutely tired of feeling tired.

So what’s the solution?

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Superfoods.

Believe it or not are some foods that will give you a more sustainable energy boost than that sugar laden espresso drink you cling to like a life raft every day. And you won’t have to dread the inevitable sugar crash that happens when you’re trying to enjoy some quiet time with your favorite book after the kids have gone to bed. Best of all, you can easily incorporate all of these foods into quick, tasty meals that your whole family will love.

8 Foods That Will Give You More Energy Right Now, and How to Add Them to Your Menu

Healthy vs. Unhealthy Energy Boosters

Sugar-filled drinks are not the most efficient way to get a much needed boost of energy. There are actually multiple foods that can do this for you. These foods not only provide you with the energy you need short-term, but can have long-term benefits to your daily energy levels.

Sugar has a temporary effect on the blood that while it boosts energy in the short-term. It creates an equivalent crash later on. This effect can do major damage to the body through increased insulin production. It’s really a violent roller-coaster the body was never meant to be on.

Although coffee isn’t a bad alternative. It has a similar short-term benefit, albeit without the damaging effects of sugar. It’s really just a short-term solution to a bigger problem.

The benefits of using energy boosting foods as a way to keep you going after a long day are immeasurable. Not only are you getting that kick to help you get through the rest of your day, but you’re getting much needed fiber, vitamins, and minerals! It also has the added benefit of creating an overall long-term energy and stamina increase that is easy to maintain.

8 Foods for More Energy Now!

Salmon

Salmon has two great energy boosting qualities: It contains Omega 3 fatty acids and vitamin B-12. The fatty acids help reduce inflammation in the body which has been known to cause exhaustion. Vitamin B-12 helps with red blood cell production which in turn increases energy.

Fish in general is a great idea for a fast meal because of how quickly it cooks up. Salmon has always been a favorite with my family because of its mild, savory taste. Check out this healthy dinner recipe for a simple salmon main dish!

Avocado

The fiber and healthy fats in avocado are what make it a superfood for long lasting energy stores. It also contains many of the B vitamins that help with your red blood cell count which in turn helps regulate your iron levels. And we all know low iron makes for a tired mind and body. Not to mention it’s just super tasty!

This amazingly quick tostada recipe idea is great for a healthy meal for the next time you crave Mexican food! And you don’t want a super complicated cooking session!

Beans

Beans are full of energy boosting vitamins and minerals that help your body easily convert food into fuel. Much more efficient than caffeine or sugar! They, like salmon, reduce inflammation related exhaustion.

Looking for a new, quick way to get the energy benefits of beans into your family’s diet? Try out this amazing spicy chicken and bean soup! You can put it all in the Instant Pot and have a yummy meal ready to eat as soon as you walk in the door! No worries if you forget to do it in the morning, just put it in as soon as you get home and you’ll have a home cooked meal in no time. I absolutely love my Instant Pot for this very reason!

Beets

Beets have been known to increase stamina and reduce blood pressure. And after a long day who doesn’t need to make sure their blood pressure is in check? Every busy mom could definitely use some stamina to make it through the evening!

This amazing roasted beet and fennel salad is a quick addition to any meal that even the kids might like! Add a little chicken and this would make a great light summer time dinner. Because who the heck wants to cook in a hot kitchen in the summer heat?!?

Eggs

Eggs have been called the most perfect food. And for good reason! Eggs are packed with protein power. (say that three times fast.) The type of energy that an egg’s protein provides does not spike insulin as other energy sources full of sugar do. It lasts longer and has many other health benefits as well. Like the other foods on our list it’s no surprise that eggs also contain multiple types of B vitamins!

My favorite thing to make when I’m in a hurry to get dinner on the table is breakfast! A breakfast for dinner night is always a winner with kids as well. So, to get your extra boost of energy to make it through the rest of your evening you should try out this easy breakfast casserole.

Brown Rice

We’ve been told over and over again brown rice is better for us than white. But why is that? White rice is refined and like many other refined sugars burns quickly, spikes insulin, and can cause you to crash. Whereas brown rice is full of fiber and lower glycemic index sugars that do not spike your insulin. This means your body has energy that slow burns over a longer period of time and you don’t experience that sugar crash. It’s full of many vitamins and minerals we need to develop good health as well.

Pretty much any recipe that calls for white rice you can substitute brown rice. One of my all time favorite meals for dinner is stuffed peppers. This stuffed pepper recipe is another great crock pot meal. If you get this prepped in the morning you’ll be walking in the door to the amazing smells of stuffed peppers and chili seasoning! And if you’re lucky there might be a couple left over you can pack for a healthy lunch the next day!

Spinach

I used to be that kid that hated spinach. Of course I was raised in the 80’s when the only way moms seemed to cook it was from a can. Ewwww. Still gives me shivers. We all knew growing up this was an amazing food! Eat your spinach it will give you energy and strength. But we never really knew why. Well, it has a lot to do with iron and fiber. Like I mentioned before both of these nutrients can be a game changer when it comes to boosting our energy for long-term. Anyone with anemia can attest to that. But how do we get kids to eat their spinach today?

Most of the time I would say put it in salads and eat it fresh with a light dressing. That is my new favorite way. A far sight different from what my mom used to slop on my plate! (Love you ma.) But I have also grown quite fond of Italian Wedding Soup! It’s very tasty and makes up real quick in our kitchen appliance hero, the Instant Pot. Kids love it because it has an almost pizza like taste to it, being that it is a hearty Italian soup. It’s sure to be a winner all around!

Yogurt

Now we’re not talking about that sugary flavored yogurt you find next to the cookie dough rolls in the refrigerated section of your grocery store. When we talk about yogurt as a healthy food for energy, we’re talking about the plain, whole fat, sometimes Greek-style yogurt. The fats found in yogurt are essential for your brain function. Yogurt is also a huge source of protein much like what you find in eggs. This is what makes it such a great food for your energy boosting arsenal!

Besides being added to your breakfast routine, there are many ways you can get yogurt in at dinner time. This tasty chicken curry recipe is a sure fire win for a quick and easy meal at the end of a long day.

A Better Way to Get Energy With Long-Term Benefits

As you can see there are many energy boosting food alternatives to your regular go-to of coffee and sugary treats. The best way you can combat feeling tired during your day is to be prepared. Carry energy-boosting snacks so you always have something to grab when you need that extra boost. I love having almonds and dark chocolate chunks as a snack during my mid-day slump. Dark chocolate is also another wonderful energy boosting superfood.

Many of us busy women are honestly guilty of not eating enough and that is a huge reason many of us are so tired all the time. Below are some quick tips to help sustain energy reserves and create overall healthy habits.

  • Drink plenty of water
  • Get enough sleep (Too many of us are not getting enough sleep at night, and that is a huge factor in daily fatigue.)
  • Always have a healthy backup snack in your bag to get you through to your next meal. (Nuts, seeds, a banana, dark chocolate, etc… These are all great energy boosters for when you’re on the go.)
  • Take supplements to support your energy levels
  • Avoid foods with added sugar (Read your labels! You will be surprised how many foods are sneaky about the sugar. You may be getting more sugar in your diet than you’re aware of. And that could be part of your energy issue.)

It doesn’t have to take hours to create an easy, quick meal from these energy boosting foods. And you actually might find these meals are less complicated to make than most. Using these options will not only provide you with the long-lasting energy you need to get through the rest of your day. But they can improve your family’s overall health, create sustainable long-term energy, and they can easily be incorporated into your weekly meal plan. I don’t know about you, but I am all about simple and quick when it comes to eating healthy!

 

To recap, here are 8 Foods That Will Give You More Energy!

  1. Salmon
  2. Avocado
  3. Beans
  4. Beets
  5. Eggs
  6. Brown Rice
  7. Spinach
  8. Yogurt

 

Other helpful resources:

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Top 10 superfoods for energy and recovery
– 33Fuel Natural Sports Nutrition

Superfoods are whole, natural foods with a particularly high concentration of beneficial nutrients. Nature’s powerhouses, these top 10 superfoods for energy and recovery will turbo your diet from ‘good’ to ‘great’

At 33Fuel we’ve been studying and using the most powerful superfoods for years.  Because when you want to raise your game, superfoods deliver all of the good stuff, at full strength, unlike supplements which have usually had every last ounce of goodness processed out of them.

Every food here packs multiple nutritional benefits into a single source, with many containing a combination of protein, vitamins and minerals, carbohydrates, good fats and other major benefits. This is what nutrient-density means and it’s why it matters so much for a tasty, high performance diet.

You love a mid-afternoon snack as much as the next person, but finding a true tasty superfood bar can be tough. Look no further: Eroica protein bar contains 20% natural plant-protein and nothing but 100% natural ingredients

The idea sports nutrition is little more than carbs and protein is well out of date. For optimal performance you need to maximum nutrient density, so focus your diet on whole foods, and add superfoods like the ones below to take things to the next level.

 

Want to crush mountains for breakfast? Add the top ten superfoods below to your diet and get ready for take off

1 Bananas – nature’s energy bar

One of the most common fruits in the supermarket, bananas are also a prime superfood and nature’s energy bar – portable and with their own waterproof, recyclable wrapper.

With 25% of your daily vitamin B6 and 15% of your daily vitamin C bananas start strong and only get better thanks to a great hit of potassium which can protect against high blood pressure, as well as provding handy electrolyte replenishment during and after exercise.

They’re also a great carb source for keeping you fueled during longer efforts, and with plenty of fibre that carb-hit is healthy and steady without the flash-crash from processed sugars.

How to use: slice into porridge, blitz into smoothies and our Premium Protein, blend into baking recipes instead of sugar, chow down raw anytime, or slice and freeze – blending frozen bananas make a great ice cream or frozen smoothie

Think the humble banana’s not a superfood? Think again

2 Flaxseeds – the power seed

These little brown seeds are nature’s richest plant-based source of Omega-3 fatty acids so help promote stable energy levels and reduce inflammation at the same time. They also pack a hugely concentrated hit of antioxidants.

Add to this a good dose of protein, the ability to regulate sugar cravings, to help reduce cholesterol and properties to assist in balancing hormones and you can see why flaxseeds in your diet are so powerful.

How to use flaxseeds: sprinkle on salads or deserts, spin in smoothies

3 Maca root powder – the endurance booster

Also known simply as Maca powder, this naturally enhances endurance performance and energy levels.

Plus it has powerful flavonoids which studies have shown can boost mood and ease anxiety, and is also an effective adaptogen helping the body adapt to changing physical and mental stresses, very useful during hard training.

Traditionally used in Peru to improve children’s performance in school, maca may also improve brain function.

Naturally low in fat and high in protein, while also delivering vitamin C, iron, copper, potassium and vitamin B6 you can see why maca is an ideal addition to any athletic diet.

How to use maca: stir into smoothies or porridge, mix into hot drinks (hot chocolate with raw cacao – see below – is a favourite of ours), or simply enjoy one of our Amore Energy Bars which are perfectly loaded with a tasty maca hit

You’ll find maca in our Amore energy bar

4 Raw cacao – health chocolate

Those stories claiming “chocolate is good for you!” are all down to raw cacao which is one of the most antioxidant rich foods on the planet.

A regular chocolate bar however is not a superfood as it contains bugger all raw cacao, being largely made of sugar, milk and vegetable fat. No harm in eating a bit when you fancy, just don’t confuse it with being good for you.

Raw cacao on the other hand is the business. It’s antioxidant powerpack helps your immune system – essential for endurance athletes whose immune systems are easily compromised by exercise stress – while its theobromine content also helps reduce blood pressure and increase lung function while reducing coughing and asthma symptoms.

How to use raw cacao: it comes in two forms – cacao nibs which can be sprinkled into smoothies, fruit salads and deserts, and cacao powder which can be blended into smoothies or used for hot chocolate. It’s also a key ingredient in 33Fuel Premium Protein

5 Chlorella – ultimate detox

Chlorella is one of the most nutrient dense greens you’ll find anywhere, easily outranking broccoli, kale and spinach.

A dark green freshwater algae, chlorella delivers a host of superfood benefits including:

1 Helps detox the body from heavy metals. No, not Metallica and Iron Maiden, we’re talking about the likes of mercury, uranium and lead picked up through fish consumption, radiation exposure (eg: x-rays) or atmospheric pollutants (running through central London or New York anyone?)

2 Has strong anti-inflammatory properties for post-training soreness reduction

3 A powerful aid to immune function that can also help increase good bacteria in the digestive system for positive gut health

How to use chlorella: blitz in smoothies or add to water and drink

6 Turmeric – pure health spice

This well-known and very tasty spice is a very powerful anti-inflammatory that also helps immune function and can also improve brain function, kidney function and balance of blood sugar. A number of animal studies also show it can reduce cancer risk.

Best of all, you don’t need a ton of turmeric to make a difference, as little as 50mg daily can have huge benefits over time.

Just one note – be careful when using turmeric as it easily stains anything it comes into contact with.

How to use turmeric: cook into curries, add sparingly to smoothies

Turmeric: tasty, awesome, very yellow

7 Shredded coconut – good fat taste sensation

A ready natural energy source and also an excellent food for medium chain triglycerides to help fueling efficiency, raw shredded coconut also has loads of good dietary fibre to help avoid sugar spikes.

There’s a good hit of protein in there too, along with worthwhile amounts of iron and zinc.

How to use shredded coconut: blend into smoothies, stir into rice for Thai and Indian dishes, add to porridge and fruit salads

8 Acai berries – antioxidant superstars

Just about the most potent source of antioxidants anywhere, acai berries deliver incredible bang for buck. Not only will they help fight off illness in the body, studies have shown the phytonutrients in acai berries to be effective in reducing cancer cells.

In other news acai berries have also been seen to decrease joint pain and increase range of movement in conditions like osteoarthritis. If you’ve ever had to hobble down stairs backwards after a marathon, acai berries are for you!

How to use acai berries: either dried of powdered acai work well, and can be easily added to smoothies or, in the case of the berries, simpy scoffed by the handful

9 Kiwi fruit – sleep booster

Small, green and hairy may not be the description that sets your pulse racing about a food, but this fits the kiwi fruit to a tee, and this is a fruit you should be getting all juiced up about if you’re in need of a good night’s sleep.

Because a recent study has shown two kiwi fruit, an hour before bed, can significantly improve sleep onset, duration and efficiency. In other words, you’ll get to sleep more easily, sleep longer, and sleep better.

All from a couple of fruit. Ain’t nature bloody marvellous.

How to use: slice into fruit salad, juice into smoothies, or just enjoy on its own

Kiwi fruit: get some zeds

10 Water – liquid of life

Okay already, so not technically a food, but water makes this list every time for us because without it, we would quite literally die. Swapping anything you drink – tea, coffee, soda, beer, wine, cider or cocktails – for water is an instant health upgrade and the easiest beneficial change anyone could make to their diet.

How to use: we think you can probably handle this one without instructions 😉

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From the Blog

Best snacks for endurance athletes

6 scientifically proben benefits of dark chocolate

Caffeine energy gels for performance

5 game-changing benefits of pea protein

Best nuts for athletes

The Best (and Worst) Foods to Boost Your Energy

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SOURCES:

Academy of Nutrition and Dietetics: “What Is Magnesium?” “Eat Right for Endurance Sports.”

American Heart Association: “Eat More Chicken, Fish and Beans.”

Cleveland Clinic: “Heart Healthy Benefits of Chocolate.”

Harvard Health Publications: “Carbohydrates and Blood Sugar,” “Omega-3 Fatty Acids: An Essential Contribution,” “4 ways to boost your energy naturally with breakfast,” “Eating to boost energy.”


Journal of the American College of Nutrition: “Short-term effect of eggs on satiety in overweight and obese subjects.”


Neural Regeneration Research: “Neuroprotective effects of berry fruits on neurodegenerative diseases.”

NIH Office of Dietary Supplements: “Omega-3 Fatty Acids,” “Zinc,” “Magnesium,” “Vitamin B12.”


Nutrients: “Health Benefits of Nut Consumption,” “Low Calorie Beverage Consumption Is Associated with Energy and Nutrient Intakes and Diet Quality in British Adults.”


The Proceedings of the Nutrition Society: “Eggs: good or bad?”

UCLA Explore Integrative Medicine: “Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas.

USDA National Nutrient Database.

7 Superfoods To Restore Energy When You’re Burnt Out

If you’re like many people, life just comes at you too fast to take much time out for yourself. Work, kids, commutes and life in general keep you on the go and there is little time for exercise or other healthy habits.  However, there are ways that you can make your lifestyle healthier even with a really hectic schedule. Nutritionally speaking, super foods give you more bang for your buck and load your body with the vitamins, minerals, antioxidants, and fiber you need to do everything from fighting off cancer to reducing your risk of diabetes. Read below to learn more about the best super foods to include on this list and how to get them into your diet.

1. Almonds

Almonds are a great source of plant-based proteins and fibers that will keep your energy levels high throughout the day. Also, their unique blend of vitamins B and E as well as minerals like magnesium and iron are a great way to fight fatigue, no matter what life throws at you.

2. Hot Peppers

Peppers will add some real zest to even the blandest diet, but they will also bring you some great health benefits as well. The compounds, like capsaicin, which give these peppers their heat also help to increase circulation. That will bring higher levels of fatigue-fighting oxygen to your brain.

An easy way to get more peppers in your diet is this recipe for a spicy gazpacho.

3. Leafy Greens

Greens like spinach, arugula, Swiss chard, and kale are great fatigue-fighters, particularly if you suffer from anemia. These greens are not only rich in iron to help build your red blood cells, they are also high in vitamin C, making it easier for your body to absorb the iron. What a perfect combination!

In order to add more leafy greens to your diet, try this recipe for a quick and easy spinach salad.

4. Spices

Spices like ginger or turmeric will add zest to any number of dishes as well as make you healthier. Their active ingredients, including curcumin and gingerolis, help to reduce inflammation and prevent many illnesses by strengthening the immune system, which can lead to less fatigue over time.

To spice up your diet, try this great recipe for turmeric milk.

5. Bananas

Bananas are another fast and simple way to get healthy without very much effort. Bananas are also rich in the fiber that will keep your blood sugar levels consistent throughout the day and their potassium puts some pep in your step as well, even if your day gets pretty physical.

Want a fast and easy way to get those bananas on the menu? Then this recipe for a banana smoothie is perfect for you!

6. Quinoa

Quinoa is a great alternative to dishes like pasta whose high levels of carbs can leave you feeling sluggish and fatigued.  These great grains are actually fairly low in carbohydrates and provide your body with some great high-quality vegetarian protein to keep energy levels up.  Nutrients like B-complex vitamins, magnesium, potassium, and iron will fight fatigue as well.

Get more quinoa into your diet with recipes like quinoa with veggies.

7. Chia Seeds

Like quinoa, chia seeds give your energy levels a boost by providing high-quality protein without excessive carbohydrates or unhealthy fats to keep blood sugars steady and hunger at bay.  Their fatigue-fighting properties are helped by the presence of B5 and because they can absorb large amounts of fluid, they can help prevent dehydration-related fatigue as well.

Try this great recipe for chia pudding to add more chia seeds to your daily fare.

In short, you do not have to make radical or time-consuming lifestyle changes in order to reap the benefits of the superfoods listed above. Try the recipes listed to make these changes even easier to implement. Then sit back and watch your health improve!

90,000 5 superfoods for energy and strength | Lifestyle

There is no doubt that in a busy daily life we ​​often feel depressed and experiencing a constant lack of strength. Whether we’re talking about work, exercise, or household chores, energy is often not enough to be as productive as possible.

This is why so often we turn to sweets rather than healthy foods in search of something that gives us vitality and energy. But since there are good and healthy foods that we must include in our diet, we have selected 5 of them that are considered the best for getting more energy.

1. Avocado

Yes, avocado is an incredibly nutritious and delicious fruit. Each fruit is loaded with valuable nutrients, including pantothenic acid and, above all, B vitamins, which help our cells to convert food into fuel. Plus, they’re a rich source of healthy fats and fiber. While avocado’s nutrients help you absorb valuable nutrients from foods you eat, its fibers tend to keep your blood sugar levels more stable, which gives you more energy after eating.

2. Leafy vegetables

Often, in our quest for a quick source of energy, we turn to foods that are far from good for our health, and rarely think of foods made from leafy vegetables. However, they are an ideal source of quality energy and are also low in calories. These vegetables are loaded with vitamins and minerals, including iron and vitamin C, which are effective against anemia, which can usually lead to fatigue, especially in women.This is why professional athletes include leafy vegetables on their menu.

3. Potatoes

Carbohydrates are definitely needed by the body when we talk about more energy, but especially if they are of the “complex” type and are loaded with the kind of fiber that potatoes contain, they are very important. The high fiber content slows down digestion and allows energy production, while the manganese content in the root vegetable helps break down other energy-boosting nutrients.

4. Dark chocolate

If you want to eat something sweet, but more healthy and to have energy, then the best option would be dark chocolate, especially with 75% (or more) cocoa. This chocolate contains antioxidants, a natural source of caffeine and theobromine, which improve energy levels, mood and overall health. And remember that if athletes love to eat chocolate, then they train at a professional level and burn a lot of calories.Thus, consume dark chocolate and exercise, because it also supplies a lot of calories to the body along with energy, which threatens to be overweight if you are in a sedentary lifestyle!

5. Red beet

We can say that the word “superfood” and red beet are synonymous. This is due to the fact that these root vegetables contain significant amounts of antioxidants and natural nitrates (no chemicals), they help increase blood flow and protect the brain and muscles from dehydration.Red beets are also a source of several vitamins and minerals such as vitamin B9, manganese and iron, which aid in the production of energy in the body.

Instead of coffee: 8 products that energize :: Health :: RBC Style

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author

Irina Rudevich

January 31, 2020

A cup of strong coffee is the first thing that comes to mind when you need to quickly cheer up.Pink talks about other foods available and how to eat them to help you wake up and stay active throughout the day.

Whole grains

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The body converts carbohydrates into energy.Simple sugars are quickly destroyed, give a boost of vivacity for a short time and contribute to the accumulation of fats. In contrast, whole grains provide a lasting boost of energy. Oatmeal, rye, barley porridge, whole grain bread, barley, and brown rice can help you get through your day vigorously without getting fat. In addition, cereals contain many important and beneficial nutrients that contribute to the health of the gastrointestinal tract, accelerate digestion and beauty of the skin.

Proteins provide the body with stable energy, which is consumed more slowly.In addition, it is a source of tyrosine, an amino acid that supports mental activity. It is found in meat, fish, eggs and dairy products. Proteins are essential for muscle building and provide long-lasting feelings of fullness. Greek yogurt and other fermented milk products speed up the metabolism and are rich in vitamins B2 and B12, which stimulate the brain. For a vegetarian diet, tofu and legumes are great and can be added to breakfast for a refreshing boost.

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Sweet fruits contain carbohydrates that help the brain wake up faster and get back to work.So, one large apple contains up to 13 g of sugar, and in terms of its effect on the body, it can replace a cup of coffee. Heart surgeon Mehmet Cengiz recommends consuming fruits high in vitamin C such as pineapple and grapefruit more often. By the way, the aroma of citrus fruits invigorates and cheers up, even if you don’t eat them. Another powerful source of energy is bananas; they contain a lot of fiber, which helps to optimally use carbohydrate energy.

Hazelnuts, almonds and pistachios are real energy accumulators.Nuts saturate well, they are convenient to take with you for a snack and add to dishes for a variety of diet. Hazelnuts lower bad cholesterol and contain biotin, a vitamin that allows the body to produce energy. Almonds contain a lot of protein, magnesium and vitamin B2, which ensure the well-coordinated work of internal organs. Pistachios are high in fiber and essential amino acids. Choose dried (rather than fried) and unsalted nuts: too much sodium slows down your metabolism and leads to swelling.

The leafy vegetable is low in calories and contains a lot of iron. It is less absorbed from plant foods, so you should add a few drops of lemon juice to the spinach salad. In addition, the succulent leaves are rich in lutein, beta-carotene and zeaxanthin – phytochemicals that have anti-inflammatory properties and help maintain good vision.

A piece of dark chocolate – an easy alternative to strong coffee. Cocoa improves concentration and tones.It contains caffeine and theobromine; these substances give a mild vigor effect without a sharp rise in blood pressure and heart rate. And cocoa is also known for the presence of anandamide, which increases the level of the hormone of happiness endorphin, so it will not only help you wake up, but will also give you an excellent mood for a vigorous start to the day.

Warming spices such as cinnamon, cardamom, ginger and red pepper speed up the metabolism.The blood circulates faster, warms the body and provides a burst of energy. If there are no problems with the gastrointestinal tract, you can complete your breakfast with tomato juice with a pinch of red pepper or tea with warming spices. Keep in mind that most of them irritate the mucous membranes, so it is not advised to eat dishes with hot spices on an empty stomach.

Surprisingly, no additional ingredients are needed to restore vigor. The point is that dehydration often causes drowsiness and fatigue. To maintain energy at the proper level, it is enough to drink a few glasses of clean water a day.Most people drink coffee instead, getting a short-term boost of vigor with a further rapid depression of activity. If you can’t do without a cup of espresso, drink it with a glass of clean water to prevent dehydration.

Fractional nutrition

Regardless of what foods you like, it is best to break your meals into several small portions per day. Such a system will allow you to maintain a stable blood sugar level without sudden jumps and drops. In addition, the habit of eating small portions ensures stable digestion and has a positive effect on well-being and shape.

90,000 22 Instant Energizing Foods

We’ve prepared a list of 22 energy-boosting foods that will not only energize you quickly, but also nourish your body with nutrients to keep your body healthy and alert throughout the day.

1. Water

Water is the queen of all drinks. If your energy levels are not sufficient despite healthy sleep and good eating habits, chances are you are not drinking enough water to keep your body functioning normally.Dehydration can cause fatigue and headaches. Determine the optimal amount of water for yourself per day and stick to it.

2. Coffee

Coffee can give a boost to your body and restore your energy in no time. And it’s all thanks to a wonderful compound called caffeine. Coffee is also rich in several important antioxidants like cinnamic acid and polyphenols, which help the body restore energy by fighting oxidative stress in cells.

3.Mint Tea

Research shows that natural compounds in mint tea can energize the body, reduce fatigue, and improve mental focus and mental acuity. Peppermint tea can be used as a light refreshing drink, or added to an herbal blend. If you want to drink tea before bed, brew for 10-15 minutes to release ingredients that will relax your body and help you fall asleep. If you need to cheer up, brew for no more than 5 minutes.

4. Peanut Butter

Peanut Butter is a superfood because it is rich in healthy fats, proteins and fiber that curb hunger and keep blood sugar stable. Next time you’re heading to the gym, allow yourself to eat a spoonful of this nutty treat and watch your productivity change.

5. Fatty Fish

Salmon, tuna and sardines (also known as “brain food”) are great options for lunch or dinner to energize.They are a healthy source of protein and vitamin B, which plays a critical role in converting food into energy.

6. Greek Yogurt

Greek Yogurt is an energy drink that is made up of simple carbohydrates such as lactose and galactose, which, when broken down, provide fast energy. It also contains a lot of healthy proteins that can help improve metabolism. In addition, this drink is an excellent source of calcium and B vitamins.

7. Edamame

Edamame are green beans that have become very popular today as a source of protein, especially among vegans. This healthy snack is low in calories but high in carbohydrates, fiber, folate, manganese, vitamins and minerals. This combination regulates blood sugar levels and helps keep energy levels high for a long time.

8. Whole grain bread

A slice of whole grain bread contains about 70 calories, mostly in the form of carbohydrates.The body begins to break down carbohydrates quickly, which gives you an instant boost. But the bonus is that these breads are complex carbohydrates, which allows energy to be released slowly and steadily.

9. Avocados

Avocados are high in fat, rich in healthy fiber, powerful antioxidants and B vitamins. The high levels of fatty acids found in avocados aid nutrient absorption and support your energy levels throughout the day.They are good for the heart, promote weight loss, and work well with other ingredients.

10. Apples

Apples are absolute champions. They are rich in vitamins, fiber and carbohydrates, which are the main sources of fuel for the body and brain. In addition, apples have a low glycemic index and are also high in antioxidants, which, according to several studies, can slow down the digestion of carbohydrates, which prolongs the effect of long-term energy.

11.Spinach

Studies have shown that nutrient-rich leafy green vegetables like spinach and kale are high in vitamin K (great for your bones), lutein (improves vision) and of course iron. Since iron deficiency is one of the main causes of chronic fatigue, leafy greens can replenish your body’s iron stores and add some vitamin C for better absorption.

12. Dark Chocolate

Dark chocolate may not be the healthiest food on this list, but it is definitely the tastiest.It is a great energy booster, especially if you choose chocolate with at least 75% cocoa.

13. Oatmeal

Oats are a favorite food of many gym goers. The strength of oatmeal lies in its high fiber and protein content, which curbs hunger and boosts energy levels throughout the day. Oatmeal also contains significant amounts of B vitamins, iron and manganese, which aid in the energy production processes in your body. True, all this is inherent in cereals not from instant bags.

14. Dried fruits

Dried cranberries, cherries, goji berries and many other dried fruits are a direct source of energy. They are rich in micronutrients, fiber and antioxidants, as well as vitamin D, which helps energy into the muscles.

15. Nuts

Nuts are known for their high calorie content, which gives you a much needed boost of energy. They are also rich in calcium, magnesium, iron, beneficial fatty acids and antioxidants.

16. Eggs

Eggs are one of the best energy-boosting foods out there, and no superfood list would be complete without them. They contain key nutrients such as folate, thiamine and B vitamins. They also contain leucine, which stimulates energy production in cells, and about 6 grams of complete protein, which helps maintain muscle mass.

17. Bananas

Banana is a superfruit for everyone who needs to cheer up. It is high in potassium, fiber and vitamin B6.It is also a great source of complex carbohydrates, which are digested more slowly, leading to maintenance of energy.

18. Sweet Potatoes

If you are looking for a healthy yet satisfying source of fiber and carbohydrates, sweet potatoes are the way to go. The high amount of complex carbohydrates it contains will provide you with long-term energy and help control hunger. It also contains manganese (breaks down nutrients for faster energy production) and high amounts of vitamin A.

19. Brown rice

Whole grain brown rice is rich in vitamins, minerals and fiber. In addition, like sweet potatoes and oats, brown rice is rich in manganese, which allows you to convert food into energy faster and more efficiently.

20. Oranges

These citrus fruits are rich in vitamin C, a powerful antioxidant that reduces oxidative stress in the body and prevents fatigue. Research also shows that higher levels of vitamin C in the body improve mood and reduce the likelihood of anger, depression, and anxiety.

21. Green Tea

Green tea is an excellent source of caffeine, and as a psychoactive compound, it can boost energy levels and make you more alert and focused. In addition, green tea contains L-theanine, which slows down the effects of caffeine and provides a smoother burst of energy.

22. Honey

This sweet product will not provide you with stable energy for long, but if you need to pull yourself out of the recession for a few minutes, this is the best option.And to prolong the effect of honey, add a spoonful of sweet nectar to Greek yogurt, put some nuts in there and enjoy the treat.

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10 products that give energy. Proper nutrition against fatigue

How to cheer yourself up if you are tired? Which foods give the body real energy, and which ones only mobilize for a short time? Dr. Holly Phillips knows from her own experience what fatigue and depression are, and has developed simple dietary rules for herself to help avoid them.She gives a list of products to maintain strength, and also tells you whether you need to drink juices for weight loss and coffee – from fatigue.

You’ve probably heard the term “superfood”. It is often used in relation to brown rice, spinach, yogurt, tomatoes and other useful things; But have you ever wondered what makes a product a superfood?

It’s not about taste, although taste matters. The bottom line is efficiency: superfoods are not only higher in their nutritional value, they also have other properties – they support the immune system, reduce inflammation in the body, stimulate the brain, increase energy reserves, endurance and prolong life.What more can you ask for from a simple meal!

But let’s get down to earth: no product will be “super” if it is tasteless: you simply will not want to eat it. With this in mind, I have compiled a list of ten energy boosting superfoods that everyone should eat regularly.

10 superfoods against fatigue

Oats. This is perhaps the most complete superfood because it is rich in fiber, protein, potassium, magnesium and other minerals.Oats are best for breakfast because the fiber they contain is slowly digested, which keeps blood sugar levels stable throughout the day. Large-scale studies have shown that oats lower cholesterol levels, which is why they are considered beneficial for heart health.

If you are not a fan of oatmeal (I confess, I am indifferent to it), you can add cereal to a cold cereal breakfast or yogurt, add to a turkey roll, salads, or even stews to increase nutritional value.

Quinoa. These gluten-free grains contain more protein than any other grain. Quinoa is so rich in amino acids (eg, lysine, cysteine, methionine) that it is considered a complete protein (usually only found in animal products). The amino acids in quinoa help in post-workout muscle recovery, while folate, magnesium, and phosphorus support body strength.

Blueberries. In addition to an abundance of powerful antioxidants and energizing carbohydrates, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber.They, along with the phytochemicals in blueberries (beneficial compounds that provide plants with pigment), have been shown to boost immunity and reduce symptoms of depression by stopping the buildup of free radicals, according to research. Which helps the body and mind to recover faster from stress and cell trauma.

Salmon. Loaded with anti-inflammatory omega-3 fatty acids (specifically, docosahexaenoic acid, or DHA, and eicosapentaenoic, or EPA), which help promote heart health, and is an excellent source of protein.The American Heart Association recommends eating fatty fish (such as salmon) at least twice a week.

Regular consumption of fish and omega-3 fatty acids reduces symptoms of depression and improves cognitive function. The energy-boosting effect of salmon is attributed to improved metabolism, including more efficient use of oxygen in the body during exercise.

Avocado. A source of healthy fats, avocados are packed with fiber, potassium, vitamins A and E, and folate.It is a good source of an omega-3 fatty acid called alpha linolenic acid. It has a positive effect on metabolic aspects that underlie cardiac activity, in particular blood fat and inflammatory markers (for example, homocysteine, which often rises with fatigue, resulting in diseases such as diabetes, arthritis and chronic fatigue syndrome) …

Turkey. Not only is it low in fat and a good source of protein.Turkey contains the amino acid tyrosine, which raises dopamine and norepinephrine levels of brain chemicals that improve your focus and concentration. (Don’t worry that turkey meat will make you sleepy because of the tryptophan it contains: it doesn’t have more of this amino acid than chicken or fish.) Plus, it contains vitamins B6 and B12, which can alleviate insomnia and depression, and increase energy reserves.

Goji berries. They have been used in Chinese medicine for 5,000 years to stimulate energy and mental performance and reduce stress.Goji berries are believed to improve blood flow, allowing the energizing oxygen to flow more freely throughout the body. These bright orange-red berries are a concentrated source of antioxidants; they are eaten raw, made in a decoction, or dried like raisins.

Almonds. These nuts are packed with protein and fiber and also contain calcium, potassium, phosphorus and vitamin E. They are also a rich source of magnesium, which plays a key role in converting sugar into energy. A lack of magnesium in your body can drain you of energy and cause sleep problems and leg cramps.

Lentils. This legume is a powerful source of lean protein, fiber, iron, potassium, zinc and folate. Lentils are rich in selenium, a natural mood regulator: studies have shown that a lack of selenium leads to a bad mood and lowers energy stores. The fiber in these miniature legumes stabilizes blood sugar levels.

Cabbage. Rich in vitamins C and A, calcium, iron and potassium and is also an excellent source of protein and fiber – being very low in calories.In addition, cabbage is high in flavonoids, phytochemicals with antioxidant properties.

When it comes to nutrition, there is no one-size-fits-all approach to maximizing energy for one and all, so you’ll have to find your own golden formula that works for you. You may have trial and error, but if you try to choose foods that are really good for your health, combine the right nutrients and adhere to a single diet, you will quickly find the best sources of food energy that “fuel” your body with quality fuel and simultaneously delight your taste buds.

Coffee: to drink or not to drink? Pros and cons of caffeine

When you are deadly tired, caffeine can be an instant antidote, invigorating and helping you focus at crucial moments. Caffeine, a mild central nervous system stimulant, also increases heart rate, relaxes smooth muscles, increases gastric secretion and has a diuretic effect.

The positive effects of caffeine are manifested in an increase in the level of neurotransmitters such as norepinephrine, acetylcholine, dopamine, serotonin, adrenaline and glutamate, which in turn positively affect alertness, concentration, mood and memory, reducing fatigue.In addition, caffeine may cause a slight increase in metabolic rate, and regular consumption may reduce the risk of Parkinson’s disease and type 2 diabetes.

But too much caffeine becomes an energy drain. It can increase blood pressure and cortisol secretion, cause tremors and anxiety, and contribute to insomnia and delay in falling asleep. Plus, if you have a caffeine addiction (it can develop from coffee drinks, energy drinks and energy bars, as well as “natural” diet pills), the constant increase and decrease in its stimulating effect is often accompanied by mild dehydration and withdrawal symptoms – not a great combination.

This can lead to serious problems with the energy balance in the body. Believe me, I have experienced them myself! In my sophomore year of medical school, when I drank a pot of coffee a day, I developed such an immunity to caffeine that an hour or two after taking another serving, I began to experience withdrawal symptoms, including fatigue, difficulty concentrating, and headaches.

The energy boost you get from a cup of coffee is not real energy.This is the effect of caffeine, a drug, and it is short-lived. When the effects of caffeine wear off and your body realizes that it has no real energy source, you probably feel exhausted and possibly hungry.

At this point, you probably decide that you need even more caffeine, or prefer to eat, but end up overeating because you are in a state of energy depletion. In any case, an unhealthy cycle that could lead to further drainage of energy begins again.

The lesson is this: Use caffeine wisely and pay attention to the total amount in your diet. For many women, a cup of coffee in the morning is enough, and only occasionally during the day as a stimulant to temporarily increase concentration before an important meeting or long trip.

If you find that you need extra stimulants during the day, it’s time to consider other ways to increase your energy reserves: You can take a walk, or take a short nap, or breathe in a stimulating scent like mint, or sprinkle cold water on your face.An extra dose of caffeine is not an option.

Fresh juices: to drink or not to drink? The benefits and harms of juices

Unlike many doctors, I am not a strict opponent of the juice diet. But it is very important not to go to extremes and be aware of what are good and bad diets. Here’s the main thing: such a diet involves restricting the diet to exclusively fresh fruit and vegetable juices, as well as water for several days or longer. Advocates of juice fasting claim that it detoxifies the body, helps to lose weight, and also serves as the prevention of almost all diseases – from colds to autoimmune diseases and various forms of cancer.

Over the years I have taken a number of different juice courses. The best impressions I got from the short (two to three days) course of vegetable juices. (Who would have thought I could eat that many pounds of cabbage ?!) During fasting and for about a week afterwards, I experienced less cravings for fatty and salty foods (suddenly potatoes seemed much less appetizing, and cheeseburgers looked like food for dogs). In addition, I began to sleep better and feel a little more alert, as if I had increased my dose of vitamins by 4000% (although this is not the case).

But there are also disadvantages. For some people, juice fasting or cleansing is contraindicated. People with diabetes can have high blood sugar levels from large amounts of fruit juices, and those with kidney disease can suffer from potentially life-threatening electrolyte imbalances. Juice diets will not help you either lose weight or stop weight gain if you still managed to get rid of a couple of kilograms. And there is no scientific evidence that detoxification helps prevent any disease; in fact, our liver, kidneys and intestines cleanse our bodies naturally every day.

If you want to try a juice diet, avoid extreme options and do not sit on any of them for more than three to four days. Juice fresh fruits and vegetables yourself, or buy fresh, unpasteurized juices. Of course, pasteurization kills potentially harmful bacteria, but along with them – beneficial microorganisms and reduces the content of certain vitamins and minerals. To get the most out of your juice diet, you should only drink fresh juices.

90,000 Architecture. Appliances. Sewerage. Ladders. Furniture. Window. Heating. Repair. Construction

Nutritionists say that the right food should not only satisfy hunger and thirst, but also replenish strength, give a boost of energy and vivacity. Sometimes it is enough to change your own taste habits a little – and a positive result will not keep you waiting. And if you also focus on the usefulness of products, then food will become not only a necessity, but also a pleasure that improves mood, health and, as a result, the quality of life.

Products for strength and energy

Products for strength and energy are able to resist fatigue, lethargy and apathy, because they contain all the nutritional components, a set of vitamins and microelements. They are distinguished by high digestibility, nutritional value, and dietary balance.

  1. Yogurt contains beneficial microorganisms that support a healthy intestine, as well as substances that can resist chronic fatigue syndrome. Yogurt promotes the formation of serotonin, a substance responsible for vigor and good mood.Healthier – natural products, without fillers and sugar.
  2. Spinach leaves contain iron, which is involved in the production of hemoglobin and the transport of oxygen. Lack of a trace element provokes fatigue. Magnesium, which is rich in spinach, relieves depressive moods, seizures, lack of appetite, and potassium is needed for normal muscle function. Greens are used fresh or as an ingredient in salads, soups, sauces.
  3. Beans are rich in fiber, therefore they cleanse the intestines, that is, remove toxic substances from the body.Manganese and copper are indispensable in the production of energy by mitochondria, magnesium and potassium activate blood circulation, iron strengthens the immune system and physical strength. Beans are an excellent side dish, an ingredient in salads.
  4. Mackerel is a source of vitamin B12, which is essential for the production of red blood cells. Without it, the body is at risk of anemia. A sufficient number of red blood cells provides the blood with oxygen and, accordingly, energy. Fresh fish should be used for healthy meals.
  5. Pomegranate as a storehouse of vitamins and minerals has been known for a long time.Boosting immune and physical strength, stimulating appetite will provide a small portion: half a fruit or a glass of fresh juice.
  6. Chicken fillet – a source of proteins and iron. A portion of meat provides sufficient activity and vigor of the body. You should not only get carried away with fried meat dishes seasoned with hot spices.
  7. Fresh or frozen blueberries are a great way to speed up cerebral circulation, to vitaminize the body.

Foods for energy, as well as for recuperation, must certainly be used in the daily diet.The list can be continued by adding sprouted wheat grains, oat muesli, nuts, cauliflower, seaweed, dairy products, herbal teas.

Products for energy and vitality

Products for energy and vitality are varied. These are protein foods, cereals, fruits, drinks.

Walnuts, cashews, hazelnuts – these nuts differ in appearance and taste, but all are very tasty and nutritious. Nuts can be eaten alone or in desserts, salads, pastries. The product contains protein, essential and fatty oils, minerals, vitamins.The ingredients are easy to digest and provide a long-lasting feeling of fullness.

Walnut is especially useful for brain activity, therefore it is very useful to use it on the eve of exams for students, schoolchildren and everyone who is going to “brainstorm”. It is also known that people, in whose diet nuts take pride of place, reach old age and feel vigorous and energetic.

  • Dark chocolate

The treat stimulates the production of endorphins – the so-called “hormones of joy”.Together with sugar, which gives the chocolate its sweetness, the product provides renewal of energy for several hours. A bar of chocolate is very useful before passing an exam or other event that requires enhanced mental activity.

Black, fruit or green tea replenishes the body with fluid, invigorating ingredients, vitamins, antioxidants. It is useful to sweeten the tea with natural honey. The invigorating effect after tea comes a little slower than coffee.

Oatmeal in the morning is not only a healthy tradition, but also quite practical.Oat grains contain complex carbohydrates and fiber. Adding honey, raisins or nuts to the porridge will enhance the energy value.

This product is full of proteins, vitamins and minerals. Eating for breakfast ensures the full functioning of the body in the first half of the day, and during the period of physical training it helps to recover.

Strawberries, raspberries, blueberries – all berries are tasty and healthy, all are natural stimulants. If possible, it is with them that you should start the day by adding berries to oatmeal or muesli.

  • Orange juice

Citrus fruits not only replenish the energy potential of a person, but by the very smell they stimulate brain activity. This property should be actively used in winter, when it is especially strengthening the immune system and protecting against colds.

Mood and energy products

There are several ways to increase the amount of energy in the body:

  • Saturation with food in sufficient quantity;
  • 90,255 consumption of stimulants;

  • activation of metabolic processes through more efficient use of calories.

Human mood is influenced by the components that normalize sugar and increase brain activity.

The effect of energy products on human well-being is beyond question. The question is, what are these products?

Products to raise mood and energy should contain healthy carbohydrates, plant and animal proteins, fatty acids, fiber, vitamins, trace elements, antioxidants. The menu includes dishes and whole grain bread, a variety of nuts, lean meat, sea fish, herbs, vegetables, legumes, fruits.A separate line in the list is water, the lack of which causes fatigue and energy depletion, slows down metabolism and excretion of toxins.

Another group of energy products – tea, coffee, chocolate, sugary drinks that turn into energy. A powerful charge is given by cola nut, mate, guarana. Special drinks and gels are used by athletes: these are high-calorie and low-nutritional foods.

To stabilize your blood sugar, energy and mood, you need to eat small and frequent, fresh and healthy foods.In addition to food, vitality increases physical activity of varying intensity, starting with walking.

Pre-Workout Energy Products

Pre-workout energy products that are high in carbohydrate and protein, but limited in fat, are beneficial. You can not train either on an empty stomach or with a full stomach. Ideally – eat an hour and a half before the start of classes.

The specific amount of carbohydrates and proteins depends on the purpose of training, the state of the body and other indicators, therefore, the specific dose must be agreed with the trainer.

A pre-workout meal should include about 20 grams of protein and two to three times the slow carbs. Here’s what to eat before exercise:

  • poultry meat with rice, pasta;
  • fish and potatoes;
  • meat with pasta or potato garnish;
  • eggs and porridge;
  • cottage cheese and bread.

Fish and meat must be lean, bread must be coarsely ground. Every athlete should drink enough fluids.A cup of clean water, without gas and sweet ingredients, comes in handy before, and during, and after a workout.

When gaining muscle mass, protein is used, which is highly digestible. The protein shake fully provides the athlete’s muscles with amino acids.

If the workout is scheduled for the early morning, then after sleep you need to take a portion of protein with added carbohydrates, and eat a full breakfast after exercise.

When losing weight, it is also necessary to eat two hours before class.If this is not done, the body will not produce enough energy. If you eat just before exercise, then the body spends energy from food, and not body fat, which, in fact, needs to be reduced by physical activity.

There are enough products that combine excellent taste, health and invigorating properties. Regular products will help get rid of drowsiness in the morning, renew strength in the afternoon, and gain vigor and energy at any time of the day. It is also important not to forget that physical activity, as well as a general attitude towards a positive perception of the world around, is a good help to a balanced diet.

Surely everyone has heard of the need
eat right and eat
healthy food, but far away
not every
in full
measure represents the benefits of a particular product and how
way he is able
affect the body.
But after all
most products for vitality and energy
accessible and deprived
attention, or not included at all
in daily
diet.

How food affects energy

As you know, food –
it is a source of human life energy, it gives strength to perform
daily activities affects our
emotional state and health.Thanks to vitamins and minerals
as part of
in some products, it can significantly improve well-being or substances contained in others,
on the contrary, they negatively affect health.

Unit of measure for incoming food
energy is called “calorie”. Each gram of protein or carbohydrate contains approximately 4 kcal,
in fats
this figure is 9 kcal.
The main products that give energy and vigor are –
sugar and fat
they are processed into protozoa
carbohydrates and then
synthesized into energy.

To feel energetic, you need to enrich your diet with simple carbohydrates and complex,
supplement with proteins, vitamins, minerals and observe
water balance. Among other things, it is very important to be outdoors more often,
thus, the brain is saturated with oxygen and produces
hormones serotonin and dopamine,
which, in their
turn, responsible for the good
mood.

Other factors affecting energy

In addition to food, for vigor and energy
there are others
nuances in life
person.To any of us
a certain amount of energy is required, its volume
is determined by the following factors:

Age.
The older a person gets, the more energy he requires
and consumes.

Gender.
As a rule, men need at times
more energy. An active lifestyle, physical labor activity, sports take up a huge amount of energy.
Emotional and Mental
load.
It is a mistake to think that purely physical activities consume energy.Probably everyone is familiar with the feeling of powerlessness due to emotional stress or fatigue after mental stress, all because the brain
activity and stabilization
the nervous system leaves a lot of useful microelements.
Lack of rest.
In the absence of healthy sleep or normal rest, the body is constantly under stress
state and spends
energy for your
recovery.

Minerals and vitamins

Microelements play not the last
role in our
body and respond
as an internal
state, and for the external.Each of them
has its value in a well-coordinated
the work of the body.

Food for vitality and energy
includes in its
composition:

Complex carbohydrates, including
including glucose –
are directly related to normal
the functioning of the brain, and
the entire nervous system.
Fiber –
cleanses the body of toxins
and toxins
responsible for feeling
satiety, regulates blood sugar.

Magnesium –
participates in most
biochemical reactions occurring in the body.
Iron –
responsible for the level
hemoglobin in the blood,
prevents the occurrence of an increased feeling of fatigue.
Selenium –
an important trace element, it is
antioxidant, helps to maintain the required supply of energy and maintains
psychological state of a person.
Thiamine –
he is
“Vitamin of vigor” or vitamin B1. Involved in the energy
exchange and promotes
normal fermentation of carbohydrates.
Pyridoxine –
he is
vitamin B6. Promotes hemoglobin synthesis and formation
erythrocytes.Stabilizes the nervous system.
Vitamin B8 –
is a powerful antidepressant, is involved in the process
metabolism of fats.
Biotin –
he is
vitamin B7, involved in metabolism
and synthesizing
enzymes necessary for carbohydrate processes.
Vitamin A –
strong antioxidant, supports the normal functioning of the body and promotes
his recovery from physical activity.
Vitamin E –
responsible for external
the appearance of hair and skin,
stimulates the restoration of mitochondria (the energy nucleus of cells).

Top 10 “invigorating” products

Below are the products that energize the whole
day and wholesome
affect work
the whole organism.

Answering the question,
what food gives maximum energy and vigor,
Consider the list of the most popular products:

Oatmeal, muesli.
Foods rich in both simple and complex
carbohydrates, magnesium, phosphorus, vitamin B1, all of them are involved in the intercellular
metabolism.She gives
powerful burst of energy, quickly absorbed and therefore
valid for a short period. Oatmeal or muesli is best eaten with a slice
butter, add nuts and dried fruits.

Dried fruits.
Fructose in the composition
dried fruit belongs to simple
carbohydrates and absorbed
during
10 min,
fiber promotes metabolism and improves
bowel function. Regular consumption of dried fruits has a beneficial effect on work
of cardio-vascular system. In number
the most energetically useful ones include: dried apricots, dried bananas, pears.
Eggs.
Chicken eggs are rich in protein, but in quail
its amount is almost 3 times
more. The simple fats contained in this
product, are quickly absorbed and charged
cheerfulness for the whole
day, and choline,
or, more simply, vitamin B4, improves brain activity. Quail eggs can be eaten raw
or boiled, but
from chicken
maximum benefit if consumed
in boiled
condition.
Honey
is included in the list
food for energy and vigor,
is considered the most beneficial food for the brain.He contains
high concentration of carbohydrates, minerals, sucrose and vitamins.
Scientifically proven that honey improves blood composition and memory,
promotes concentration of attention. Doctors and Nutritionists
recommend to completely give up sugar
and replace
his honey. It should be noted that at temperatures above 65 ° C, it loses
almost all of its healing properties.
Coffee.
Specialists so far
haven’t come yet
to a single
opinion whether this product is harmful or not. One thing is absolutely certain –
caffeine acts as an uplifting and stimulating
means, in addition, it improves
memory.When abused
caffeine is addictive and others
products useful for the body cease to act on it
properly.
Fruits and vegetables.

Absolutely all vegetables and fruits
in greater
or to a lesser extent contain fiber. She, in her
turn, provides the body with energy, improves digestion, cleanses the intestines from toxins.
Also fruits and vegetables
are in the majority
weight loss programs included in postoperative
diets –
all thanks to its easy digestibility and benefits.
Fruit yoghurt. L
actobacteria in the composition
yoghurt normalize intestinal microflora, fruits and minimal
the amount of sugar is charged with the necessary energy. Having a snack with yogurt dulls the feeling of hunger, while the body receives its own charge of vivacity. If there is
its every day, the work of the gastrointestinal tract is normalized.
Mackerel
– a storehouse of vitamin B12 and essential
for the brain of omega-3 fatty acids. Thanks to these elements, the brain produces hormones of “joy” –
dopamine and serotonin.In addition, mackerel is rich in minerals, proteins and beneficial
fats. She happens to be
natural stimulant of energy without harm, with benefit
for the body.
Beans.
The entire legume family has a composition rich in proteins and complex
carbohydrates. Fresh salad
vegetables with green
peas or beans
with greens,
can be a good alternative to oatmeal for breakfast,
moreover, the beans fill us with strength for the whole
day.
Nuts
is a nutritious product containing a lot of useful vitamins, minerals, fatty acids, proteins and carbohydrates.Their benefits:
improved brain and heart function,
accelerated metabolism, normalization of the nervous system and everything
the organism as a whole.
It is recommended to eat nuts with honey,
add to salads,
porridge, cottage cheese desserts and so on
Further.

Other energy sources

There are others as well
products that give energy and vigor,
and strength:

Chocolate.
It should be clarified that we are talking about a dark
chocolate with high
content of cocoa beans, it is he who stimulates
brain function, prevents neuroses, restores the body’s defenses, strengthens blood vessels.Recommended as a prophylactic agent against varicose veins.
varicose veins, smokers and people,
working in heavy
conditions.
Spinach
, or as it is often called “the king of herbs”, is extremely beneficial to health. With regular
when consumed, promotes resistance to stress, improves performance, prevents the occurrence of eye diseases, and normalizes bowel function.
Cabbage.
Regardless of the type
cabbage, it has a beneficial effect on the exchange
substances in the body,
has a mild analgesic and anti-inflammatory
action.Its composition
includes: iron, folic acid, zinc, B vitamins, phosphorus.
Water.
Of course,
water can’t
be a source of energy, but all
know that man is about 70% water.
When violated
a feeling of exhaustion appears in the water balance. Water –
it is a kind of conductor of nutrients entering the body,
she
and outputs
out of him
harmful substances.
Seafood
for energy and vivacity
organism –
it is food valuable with useful microelements, protein, iodine, phosphorus, magnesium and selenium.Protein contained in the composition
seafood, better and lighter
digestible than meat. Iodine is irreplaceable
in work
thyroid and whole
endocrine system, magnesium strengthens the nervous system, phosphorus is good for the brain. Among other things, seafood is low in calories and suitable
people who want to lose weight.

How often should you eat?

It should be noted right away, it is not necessary
drive to fanaticism
and eat
only with these products, it can cause an allergic reaction with inherent
her symptoms,
indigestion and others
intestinal disorders.

To understand how to eat for vitality and energy,
it is necessary to draw up a varied diet based on the following
principles:

breakfast
– the most satisfying and nutritious
with high
content of simple carbohydrates, after such a meal, a person quickly gets a portion of energy and charge
for the whole
day;
lunch
should consist of hearty,
but not fat
dishes;
Dinner
– can be simple without frills, it’s good if it is
complex carbohydrates are included.

The last meal must be no later than
3 hours
before departure
to sleep,
otherwise
case, you may experience heartburn, insomnia, unnecessary body fat, morning feeling of lethargy and lack of sleep
and even
the healthiest breakfast won’t fix
situation.

Folk remedies

People can hear reviews about the separate
nutrition for energy of vivacity. Many diets teach people how to count calories and divide
daily ration for several
frequent meals.Those who wish to lose weight have long appreciated this method and note
positive dynamics of health status.

In addition to products that give energy and vigor
body, raise the tone and get
a charge of vivacity, you can use
proven folk remedies:

Essential oils.
Depending on the composition,
or another oil has a special effect on a person:
some have a relaxing effect, others –
soothe, others –
energize. Oils based on
citrus and rosemary.It is recommended to add essential oils in a few drops while taking a bath or as
aromatherapy.
Bran infusion

is one of the most
effective energy infusions. For his
cooking in 1 liter
drinking water add a glass of bran and boil
during
hours on average
fire, then filter and drink
0.5 cups 3 times
in a day.
Admission rate –
2 weeks.
The remedy is not only
relieves feeling
chronic fatigue, but also removes
toxins.
Rosehip kissel. Due to the high content of vitamin C, the drink enhances immunity, gives strength and improves
general health. Recipe: 2 tbsp.
tablespoons of chopped rose hips are poured with 2 glasses
boiling water, wrap and give
infuse. Drink jelly
since morning,
a little honey can be added if desired.

Food before training

Athletes’ nutrition is significantly different from the usual
diet. It mainly consists of increased
the amount of carbohydrates that provide energy to perform
exercise and protein
increasing the volume of muscle mass.

Boiled turkey with omelet;

– baked chicken breast;
– oatmeal;
– cottage cheese with berries
and fruits;

– cabbage casserole
with Chiken.

Food supplement
can be protein shakes and bars,
milk drinks. Thanks to their special composition, they give strength and tune
body and brain
to active
physical activity.

Coffee: to drink or not to drink?

To products that give energy and vigor,
also includes coffee and drinks,
containing caffeine.When a person is exhausted and tired,
a cup of strong coffee has an instant stimulating effect. Caffeine increases heart rate, has a diuretic effect, increases efficiency, improves concentration and memory,
promotes a good metabolism. Studies have proven that daily coffee consumption is the prevention of diabetes and disease.
Parkinson’s.

Caffeine dependence has the opposite effect: anxiety, insomnia, trembling in the body,
dehydration, hypertension.It is important to understand that caffeine is in
pills, drinks and other
products have an artificial charge of energy and effect
its short-lived.

Drink coffee in moderate
quantities –
one cup in the morning is enough,
to get a boost of vivacity, or drink it before an important meeting in order to improve concentration and attention.

Foods that increase the feeling of fatigue

Unfortunately, most modern food products are
or no way harm the body.Some of them
drain energy and aggravate
feeling tired.

By mistake, some people use these foods for energy and vitality:

Fatty meat;
– pasteurized products;
sugar;
– artificial additives;
– alcoholic products;
– salty, fried and spicy
food.

It is quite natural that to refuse for one
day from everyone
loved ones and, nevertheless,
harmful products are impossible. Start consuming the right foods for vitality and energy
necessary gradually.You can replace some
products for more
useful, prepare food in a different way, instead of unnatural additives, start using healthy herbal counterparts. Already after
in a few weeks the results will show themselves
know: health status, physical fitness and, of course,
appearance.

Fatty, sweet or too salty foods easily add extra pounds, but at the same time deprive us of vitality. The ELLE review contains 12 foods that will become the best source of healthy and smart calories for every day, especially in winter.

To keep in shape the body and intellect, not only training is necessary – our well-being and energy resources directly depend on what we put on our plate every day. High-calorie food really only deprives us of energy: after a hearty meal, the body is focused only on digesting a fatty chop, fries or a piece of chocolate cake. A balanced menu will help conserve energy at any time of the day – and in order to create one, it is important to learn how to choose healthy and wholesome foods.

It is rich in magnesium, which helps our body produce energy, as well as proteins and “slow” carbohydrates. This versatile product can be a great side dish with fish, poultry or lean meat, and it also goes well with fresh or cooked vegetables. An indispensable ingredient for a healthy lunch or dinner.

They generously supply the body with healthy vegetable protein (for which they are especially valued by vegetarians) and complex carbohydrates that will maintain a comfortable energy level throughout the day.Lentils or beans combined with a fresh salad make a great all-round meal, even for meat-eaters.

Like other orange or red fruits and vegetables, carrots are extremely rich in beta-carotene, a natural pigment that is converted into vitamin A during digestion. In turn, this vitamin is a powerful weapon against free radicals that damage cells in the body on a daily basis. In order not to lose its life-giving power, and also not to lose important minerals that help fight fatigue and stress, it is better not to boil carrots, but to bake, steam or use fresh in salads.

Saltwater fish

Salmon, sardines, herring, mackerel – all these types of fish supply us with essential Omega-3 acids that take care of blood vessels, nourish the brain, improve concentration and mood. The protein found in fish is also excellently absorbed, goes into building muscles and ensures a feeling of fullness. Don’t forget to include it in your menu 2-3 times a week.

Due to the unique structure of egg white, the human body assimilates 97% of it, and the amino acids contained in eggs are actively involved in the restoration and construction of our muscles.For those who are fond of sports, a farm egg is really not a simple one, but a golden one.

It is a natural energy accumulator: almonds are rich in protein, magnesium, copper and riboflavin – vitamin B2, which is involved in many important processes in the body. The substances contained in almonds also help neutralize toxins and maintain mental alertness. Add a few nuts to breakfast or put in a bag to take with you to work or on the road.

They contain a lot of glucose and fructose, and there is also fiber, which allows you to optimally use the energy of carbohydrates. If you add a banana to breakfast, you will have enough energy and strength until lunchtime. It’s also a great snack in the middle of a tiring day at work.

This is an excellent ally in the fight against fatigue and stress – one spoon will invigorate you better than a whole can of energy drink with a dubious chemical composition. Honey is a valuable source of antioxidants (vitamins B and C), as well as minerals and trace elements (magnesium, potassium, copper).Add it to natural yogurt for breakfast or afternoon tea.

How often it happens that forces leave us in the midst of the working day, just at the moment when the head should be clean, with a lot of ideas and pans. But what kind of work can we talk about when the body aches from fatigue, and the brain gives incessant impulses, signaling its desire to quit all business and go to bed. To come to your senses and recharge your body with energy, we bring to your attention 10 superfood-batteries that will fill you with new vitality.

Apples

This fruit, available and widespread in our area, is rich in quercetin. We will not delve into all the beneficial properties of this substance, just note what is important for us in the first place: quercetin makes muscle cells produce more energy. So eat a few apples before workout or work.

Bananas

Red meat (beef, veal)

You will be surprised, but this is not heavy food at all.There is a lot of bioactive iron in meat, and iron affects the accumulation of oxygen in the blood. And the more oxygen in your body, the higher your tone. Also, meat contains creatine, B vitamins, zinc. To fully digest red meat, use it with vegetables. But do not mix it with bread, porridge, potatoes – after such a combination you will want to sleep.

Hummus

This delicious pasta is made with chickpeas, sesame seeds, lemon and olive oil. An excellent source of protein and fiber, as well as iron, vitamin C and folate.It can be used as a sauce and dipped in slices of carrots, bell peppers, and whole grain tortillas.

Seafood

In molluscs there is a lot of natural energy – vitamin B12. In addition, this vitamin stimulates the brain. Seafood also contains a large amount of tyrosine. This acid helps to increase the production of the hormone norepinephrine, and it will noticeably give you vitality.

Eggs

The amino acid leucine, found in chicken eggs, is responsible for the production of energy during strength work.And vitamins of group B, of which there are many in the egg, stimulate the production of energy in the cells of the body. A breakfast of 3-4 eggs will literally energize you in the morning.

Pumpkin seeds

Walnut

Omega 3 fatty acids contained in this product are not stored as subcutaneous fat, but are immediately included in energy processes. And also nuts “inhibit” the absorption of carbohydrates.

Honey

Mate

This South American drink is not as invigorating as coffee, but the effect is softer.In addition, this tea contains stimulants such as theobromine and theophylline, and together with caffeine, they perfectly increase tone.

Which help to avoid them. She gives a list of products to maintain strength, and also tells you whether you need to drink juices for weight loss and coffee – from fatigue.

You’ve probably heard the term “superfood”. It is often used in relation to brown rice, spinach, yogurt, tomatoes and other useful things; But have you ever wondered what makes a product a superfood?

It’s not about taste, although taste matters.The bottom line is efficiency: superfoods are not only higher in their nutritional value, they also have other properties – they support, reduce inflammatory processes in the body, stimulate the brain, increase energy reserves, endurance and prolong life. What more can you ask for from a simple meal!

But let’s get down to earth: no product will be “super” if it is tasteless: you simply will not want to eat it. With this in mind, I have compiled a list of ten energy boosting superfoods that everyone should eat regularly.

10 superfoods against fatigue

Oats.
This is perhaps the most complete superfood because it is rich in fiber, protein, potassium, magnesium and other minerals. Oats are best for breakfast because the fiber they contain is slowly digested, which keeps blood sugar levels stable throughout the day. Large-scale studies have shown that oats lower cholesterol levels, which is why they are considered beneficial for heart health.

If you are not a fan of oatmeal (I confess, I am indifferent to it), you can add cereal to a cold cereal breakfast or yogurt, add to a turkey roll, salads, or even stews to increase nutritional value.

Quinoa.
These gluten-free grains contain more protein than any other grain. Quinoa is so rich in amino acids (eg, lysine, cysteine, methionine) that it is considered a complete protein (usually only found in animal products). The amino acids in quinoa help in post-workout muscle recovery, while folate, magnesium, and phosphorus support body strength.

Blueberry.
In addition to an abundance of powerful antioxidants and energizing carbohydrates, blueberries contain vitamins A and C, folate, potassium, magnesium and fiber.They, along with the phytochemicals in blueberries (beneficial compounds that provide plants with pigment), have been shown to boost immunity and reduce symptoms of depression by stopping the buildup of free radicals, according to research. Which helps the body and mind to recover faster from stress and cell trauma.

Salmon.
Loaded with anti-inflammatory omega-3 fatty acids (specifically, docosahexaenoic acid, or DHA, and eicosapentaenoic, or EPA), which help promote heart health, and is an excellent source of protein.The American Heart Association recommends eating fatty fish (such as salmon) at least twice a week.

Regular consumption of fish and omega-3 fatty acids reduces symptoms of depression and improves cognitive function. The energy-boosting effect of salmon is attributed to improved metabolism, including more efficient use of oxygen in the body during exercise.

Avocado.
A source of healthy fats, avocados are packed with fiber, potassium, vitamins A and E, and folate.It is a good source of an omega-3 fatty acid called alpha linolenic acid. It has a positive effect on metabolic aspects that underlie cardiac activity, in particular blood fat and inflammatory markers (for example, homocysteine, which often rises with fatigue, resulting in diseases such as diabetes, arthritis and chronic fatigue syndrome) …

Turkey.
Not only is it low in fat and a good source of protein.Turkey contains the amino acid tyrosine, which raises dopamine and norepinephrine levels of brain chemicals that improve your focus and concentration. (Don’t worry that turkey meat will make you sleepy because of the tryptophan it contains: it doesn’t have more of this amino acid than chicken or fish.) Plus, it contains vitamins B6 and B12, which can alleviate insomnia and depression, and increase energy reserves.

Goji berries.
They have been used in Chinese medicine for 5,000 years to stimulate energy and mental performance and reduce stress.Goji berries are believed to improve blood flow, allowing the energizing oxygen to flow more freely throughout the body. These bright orange-red berries are a concentrated source of antioxidants; they are eaten raw, made in a decoction, or dried like raisins.

Almonds.
These nuts are packed with protein and fiber and also contain calcium, potassium, phosphorus and vitamin E. They are also a rich source of magnesium, which plays a key role in converting sugar into energy. A lack of magnesium in your body can drain you of energy and cause sleep problems and leg cramps.

Lentils.
This legume is a powerful source of lean protein, fiber, iron, potassium, zinc and folate. Lentils are rich in selenium, a natural mood regulator: studies have shown that a lack of selenium leads to a bad mood and lowers energy stores. The fiber in these miniature legumes stabilizes blood sugar levels.

Cabbage.
Rich in vitamins C and A, calcium, iron and potassium and is also an excellent source of protein and fiber – being very low in calories.In addition, cabbage is high in flavonoids, phytochemicals with antioxidant properties.

When it comes to nutrition, there is no one-size-fits-all approach to maximizing energy for one and all, so you’ll have to find your own golden formula that works for you. You may have trial and error, but if you try to choose foods that are really good for your health, combine the right nutrients and adhere to a single diet, you will quickly find the best sources of food energy that “fuel” your body with quality fuel and simultaneously delight your taste buds.

Coffee: to drink or not to drink? Pros and cons of caffeine

When you are deadly tired, caffeine can be an instant antidote, invigorating and helping you focus at crucial moments. Caffeine, a mild central stimulant, also increases heart rate, relaxes smooth muscles, increases gastric secretion and has a diuretic effect.

The positive effects of caffeine are manifested in an increase in the level of neurotransmitters such as norepinephrine, acetylcholine, dopamine, adrenaline and glutamate, which in turn positively affect alertness, concentration, mood and memory, reducing fatigue.In addition, caffeine may cause a slight increase in metabolic rate, and regular consumption may reduce the risk of Parkinson’s disease and type 2 diabetes.

But too much caffeine becomes an energy drain. It can increase blood pressure and cortisol secretion, cause tremors and anxiety, and delay sleep. Plus, if you have a caffeine addiction (it can develop from coffee drinks, energy drinks and energy bars, as well as “natural” diet pills), the constant increase and decrease in its stimulating effect is often accompanied by mild dehydration and withdrawal symptoms – not a great combination.

This can lead to serious problems with the energy balance in the body. Believe me, I have experienced them myself! In my sophomore year of medical school, when I drank a pot of coffee a day, I developed such an immunity to caffeine that an hour or two after taking another serving, I began to experience withdrawal symptoms, including fatigue, difficulty concentrating, and headaches.

The energy boost you get from a cup of coffee is not real energy.This is the effect of caffeine, a drug, and it is short-lived. When the effects of caffeine wear off and your body realizes that it has no real energy source, you probably feel exhausted and possibly hungry.

At this point, you probably decide that you need even more caffeine, or prefer to eat, but end up overeating because you are in a state of energy depletion. In any case, an unhealthy cycle that could lead to further drainage of energy begins again.

The lesson is this: Use caffeine wisely and pay attention to the total amount in your diet. For many women, a cup of coffee in the morning is enough, and only occasionally during the day as a stimulant to temporarily increase concentration before an important meeting or long trip.

If you find that you need extra stimulants during the day, it’s time to consider other ways to increase your energy reserves: You can take a walk, or take a short nap, or breathe in a stimulating scent like mint, or sprinkle cold water on your face.An extra dose of caffeine is not an option.

Fresh juices: to drink or not to drink? The benefits and harms of juices

Unlike many doctors, I am not a strict opponent of the juice diet. But it is very important not to go to extremes and be aware of what are good and bad diets. Here’s the main thing: such a diet involves restricting the diet to exclusively fresh fruit and vegetable juices, as well as water for several days or longer. Advocates of juice fasting claim that it detoxifies the body, helps to lose weight, and also serves as the prevention of almost all diseases – from colds to autoimmune diseases and various forms of cancer.

Over the years I have taken a number of different juice courses. The best impressions I got from the short (two to three days) course of vegetable juices. (Who would have thought I could eat that many pounds of cabbage ?!) During fasting and for about a week afterwards, I experienced less cravings for fatty and salty foods (suddenly potatoes seemed much less appetizing, and cheeseburgers looked like food for dogs). In addition, I began to sleep better and feel a little more alert, as if I had increased my dose of vitamins by 4000% (although this is not the case).

But there are also disadvantages. For some people, juice fasting or cleansing is contraindicated. Sufferers can have high blood sugar levels from large amounts of fruit juices, and those with kidney disease can suffer from potentially life-threatening electrolyte imbalances. Juice diets will not help you either lose weight or stop weight gain if you still managed to get rid of a couple of kilograms. And there is no scientific evidence that detoxification helps prevent any disease; in fact, our liver, kidneys and intestines cleanse our bodies naturally every day.

If you want to try a juice diet, avoid extreme options and do not sit on any of them for more than three to four days. Juice fresh fruits and vegetables yourself, or buy fresh, unpasteurized juices. Of course, pasteurization kills potentially harmful bacteria, but along with them – beneficial microorganisms and reduces the content of certain vitamins and minerals. To get the most out of your juice diet, you should only drink fresh juices.

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06/19/2020

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energetics

Who among us would not like to take a pill or drink at certain periods of our life to recharge ourselves with energy and do all the work planned? The popularity of the so-called energy drinks is largely due to our naive belief in the miracles of science, which can create such a magical remedy for us.However, few people know that there are energy products that can add strength and vitality to your body for a short time. An additional plus is the complete harmlessness of natural energy drinks for our health.

Top 28 stamina and energy products

Banana

Banana is one of the best products for increasing energy and stamina. One medium-sized banana contains 105 calories of energy, 27 grams of carbohydrates, and 3 grams of fiber.

The magnesium in bananas helps boost metabolism and is a cost effective source of energy that increases physical endurance.

A study found that eating a banana as a carbohydrate source while cycling for 75 kilometers increases endurance and energy.

Nuts to increase energy and stamina

Nuts are considered instant food. A handful of nuts is a source of energy for proteins, biologically active compounds and polyunsaturated fatty acids.Thus, it is a healthy snack to build stamina and energy.

Nuts are rich in omega-3 fatty acids that help build exercise endurance and increase blood flow to working muscles.

Omega-3 fatty acids also act as an ergogenic supplement (athletic performance enhancing substances) to improve muscle health and energy for increased exercise performance.

Brown rice

Carbohydrates are the main source of energy to keep you active throughout the day.

100 g of medium brown rice contains 112 kcal of energy, 2 g of fiber, 2 g of protein along with essential vitamins and minerals.

Brown rice is lower in starch and higher in fiber compared to white rice and therefore takes longer to digest. It keeps the stomach full for a longer period, energizes the body, and helps maintain endurance levels.

Foods high in carbohydrates relax muscles and tissues and provide fatigue recovery after strenuous exercise.

Oily fish

The fish is incredibly nutritious. It is rich in protein, vitamins, minerals and omega-3 fatty acids. 100 g of wild salmon contains 142 kcal of energy, 20 g of protein, omega-3 fatty acids and vitamins.

Research has shown that lowering omega-3 fatty acid levels causes chronic fatigue and lowers immunity.

Salmon contains 3 mg of vitamin B12 and tuna (fatty fish) contains 2 mg of vitamin B12. Vitamin B12 helps in energy metabolism, reduces fatigue, and increases endurance.

Iron

Iron plays a decisive role in the body’s energy production. It is necessary for the production of sufficient hemoglobin, which carries oxygen in red blood cells. Therefore, iron deficiency can cause fatigue.

In a study looking at the relationship between iron supplementation and fatigue in women, it was noted that, compared with those given a placebo, subjects who received iron had an 18.9% reduction in fatigue.1

Red meat and liver are excellent sources of iron, so vegetarians and vegans are especially prone to iron deficiency. Other dietary sources of iron include beans, nuts, dried fruit, and micronutrient-fortified breakfast cereals.

Iron tablets may not be safe for people with certain medical conditions, such as irritable bowel syndrome, and should be used with caution. Before you start taking iron tablets, you should definitely consult with your doctor.

Stamina Products for Exercise

Athletes require tons of energy to endure longer periods of time. Some of these foods can indeed be labeled as superfoods as they help boost endurance, stamina, and energy levels. Nutritious foods such as bananas, oatmeal, nuts, seeds, whole grains, and sweet potatoes are great sources of energy to boost endurance and energy.

Conclusion

There are a wide variety of foods that will increase your energy and increase stamina in your daily life.

Foods that are loaded with macronutrients such as carbohydrates, proteins and fats act as fuel and help release energy.

Trace elements such as vitamins and minerals also play a supporting role in the release of energy from nutrients.

So, if you’re feeling fatigued and tired, include some of these nutritious foods in your diet to stay alert!

Country Farms, Super Reds, energizing superfoods with polyphenols, berry flavor

I love superfood blends.It is difficult for the most difficult to collect many products at once, and in this jar there are already 48 of them! Moreover, they are all red. No, well, lovely? I’ll tell you more, show the contents of the can closer and the drink in finished form.

As a reminder, the whole order is 20% off with promo code KAMENSKIX

Order here –

Country Farms, Super Reds, Energizing Superfoods with Polyphenols, Berry Flavored, 7.1 oz. (200 g)

This product is a natural miracle food that increases the supply of energy.It contains 48 phytonutrients with antioxidant properties.

All the ingredients are extremely useful for the heart and blood circulation. Here you can find tomatoes, rich in lycopene, and beets, and blueberries, and goji with acai, and all kinds of plant extracts (grapes, amla, elderberry, etc.), and fiber, and resveratrol. In general, you get tired of listing. It’s easier to look at the composition on the site.

Vegan, non-GMO and gluten-free.

Supplied in a jar containing finely ground powder and a measuring spoon.

Can – 20 servings.

It is recommended to dilute 1 scoop of powder in 230 ml of water. For fun, I prepared a drink according to the instructions. It turns out that it is such a rich dark red color, the consistency of a thick compote.

In its pure form, the drink turned out to be too sweet for me, even a little harsh in taste. He’s not disgusting, you can drink, but without much pleasure, let’s say.

Therefore, in the future I began to act in the most favorite way.I add a scoop of the powder to my morning smoothie. Even the simplest banana and apple option with these red superfoods is much tastier and healthier. Yes, and energy from him is added – be healthy!

I have already bought a similar mixture with green superfoods. If you compare them in taste, then I liked the red a little less. Who would have thought? Still, there is too much sweetness here.

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