If you want to keep your energy levels high and keep yourself from getting fatigued, follow these seven nutrition tips to have great success! If you can manage to keep to these, you will definitely notice a big spike in all round energy and strength, as well as mental clarity!
1. Meal Size
Meals size really matters because meals that are too large or too small can sap your energy. If you don’t eat enough, you won’t have sufficient fuel to power you and keep you energised until your next meal or snack. And when you eat a really big meal, your body has to spend a lot of energy just to process it, which can leave you feeling lethargic. Plan your meals and snacks so that you eat just enough to leave you satisfied – not stuffed. If you’re eating every few hours, you don’t need huge meals.
2. Regular meals
Timing your meals is another important factor in regard to maintaining proper energy levels. People often skip meals and then wonder why they are so often tired in the afternoon. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three meals each day, although 4-6 small meals spread three to four hours apart can also help you fight exhaustion and fatigue!
3. Hydrating properly
Appropriate hydration has a hugeimpact on energy levels. We all know thirst is a sign that our bodies may need more fluid, and for those who ignore that signal, it can lead to loss of appetite, impaired physical performance, increased effort for physical work, nausea and difficulty concentrating. Further dehydration can lead to much more serious complications, such as stroke or death in extreme cases! Most people tend to be dehydrated and often chronically so, which can lead to massive downturns in energy and other nasty effects, such as poor digestion (which further impacts upon your energy levels!).
Men should consume an average of three litres of fluid daily in order to stay well hydrated and women roughly 2.2 litres. For people who find this difficult, I recommend carrying a 500 mL water bottle with them throughout the day and to make a conscious effort to finish at least two bottles.
Another suggestion is to include a healthy beverage with all meals and snacks. The main thing is to make sure you are getting enough to satisfy your body’s needs, to keep you energized. If you exercise regularly. you probably need to have at least an extra litre of water more to replace fluid lost during and after exercise
Protein is important for immunity and minimizing the loss of muscle mass, however it also helps prevent major fluctuations in blood glucose levels after eating foods high in carbohydrate. Additionally, protein blocks the functions of serotonin, a chemical that increases and induces feelings of calmness and fatigue, and may act by increasing levels of dopamine, a chemical in the brain that increases general alertness levels. Eat two to three servings of protein daily to help reduce these effects. Protein is in a variety of foods including lean meat, fish, poultry, nuts, seeds, lentils, peanuts, hummus and many more.
It is a good idea to get your iron levels checked by your doctor. Its a good idea not to start taking individual iron supplements straight away, as people can experience iron overload, which also causes tiredness. The best way to improve your iron levels is to include more iron in your diet. The iron found in foods such as meat, fish and poultry is well absorbed by our bodies. Iron is also found in grains, cereals, dried beans and lentils, fruits, nuts and seeds although iron from these sources isn’t absorbed quite as efficiently. To improve iron absorption from these foods, consume them with foods rich in vitamin C such as tomatoes, citrus fruits, cantaloupe, honeydew, broccoli, and cauliflower. This will speed up and increase the rate of absorption in your digestive system, giving you more iron consumption per food consumed!
Eat nuts to keep your energy up. Nuts, such as almonds, hazelnuts and cashews, are rich sources of protein, healthy fats and fiber that provide sustained energy. Nuts also provide the mineral magnesium, which is vital to the process of converting the foods you eat into energy. Other sources of magnesium include whole grains, bran cereals and some types of fish. To avoid lethargy during the day, nuts are the ideal snack, whether at work,at the gym or just strolling around town. 7. Omega 3′s Recent research indicates that if you can improve your cognition, you improve your energy. A clearer mind makes you more energetic. To improve cognition, you want to eat Omega-3 fatty acids. The anti-oxidants in food help with brain function and memory, so make sure to eat extra servings of fruits, vegetables, legumes and whole grains. Particularly good sources are flax seeds, walnuts, and soybeans. Aim for six to eight ounces of salmon per week, if possible. If you can’t get these regularly, at least supplement your diet with fish oil. All of this food will help keep your head clear and your mind will have greater clarity, which willkeep you from getting exhausted and fatigued in the first place.