In our fast-paced world, fatigue can often feel like an unavoidable companion. From juggling work demands to managing personal responsibilities, it’s no wonder that many of us find ourselves reaching for a caffeine fix or sugary snack to power through the day. However, relying on these quick fixes can lead to energy crashes and long-term health issues.
What if there was a better way to combat fatigue and boost vitality? The answer lies in the foods we eat. By incorporating simple, nutrient-rich foods into our diet, we can fuel our bodies more effectively, sustain energy levels, and combat fatigue naturally. Let’s explore some of these energy-boosting foods and how they can help us thrive.
Protein
Protein is an essential macronutrient that plays a crucial role in numerous physiological functions in the body that support people to feel more energized. Protein provides essential amino acids necessary for muscle repair, growth and maintenance. When a person maintains muscle mass it supports overall metabolic health and sustained energy levels.
Also, protein plays a role in regulating hormones that influence energy levels and metabolism. For example, consuming protein-rich meals can stimulate the release of hormones like glucagon and incretins, which help regulate blood sugar levels and promote energy balance. Additionally, protein intake can influence the secretion of appetite-regulating hormones like leptin and ghrelin, which can impact feelings of hunger and satiety, thereby helping to maintain steady energy levels throughout the day.
Finally, protein sustains fullness and prevents energy crashes. It is highly satiating, meaning it helps you feel full and satisfied after a meal. Unlike carbohydrates, which can cause rapid spikes and crashes in blood sugar levels, protein slows down the digestion process, leading to a more gradual release of glucose into the bloodstream. This steady release of energy helps prevent sudden drops in blood sugar levels, which can lead to fatigue and cravings for sugary foods.
Overall, try to eat 90-100 grams of protein per day to ensure you’re maintaining muscle mass and supporting optimal energy levels. If you start your day with 30-40 grams of protein you set yourself up for sustained and steady blood sugar levels, which equates to sustained energy all day long.
🔥Hot tip
Things to throw in your work bag for that 3 pm energy slump to ensure you get an energy boost that sustains you through the after-school carpool circus or post-work errand run: grass-fed meat sticks, pumpkin seed packets, nuts/trail mix, cottage cheese, collagen peptides in tea, greek yogurt with nuts on top, make-your-own-lunchable with salami/cheese/prosciutto/nuts/seeds, etc.
Complex Carbohydrates
Contrary to popular belief, carbohydrates are not the enemy when it comes to energy. However, not all carbs are created equal. Complex carbohydrates and simple carbohydrates are two types of carbohydrates distinguished by their chemical structure, digestion rate, and impact on blood sugar levels.
Complex carbs take longer to break down during digestion than simple carbohydrates, which ultimately results in a slower and more gradual release of glucose into the bloodstream. Also, complex carbs have a lower glycemic index compared to simple carbs, which means they cause a slower and more moderate increase in blood sugar levels, helping to provide sustained energy and prevent rapid spikes and crashes in blood glucose levels and your energy.
Overall, opt for complex carbohydrates found in whole grains like oats, quinoa, and brown rice, as well as legumes like lentils and chickpeas. These foods provide a slow and steady release of energy, keeping you feeling fuller for longer and preventing energy crashes.
🔥Hot Tip
Try not to eat carbohydrates naked…put some clothing on your carbs! This simply means if you’re going to eat carbohydrates make sure you add a protein and/or a healthy fat to support sustained energy. For example, put salami & cheese on your crackers, nut butter & pumpkin seeds on a tortilla, hard-boiled eggs on your whole-grain toast, etc.
Healthy Fats
Healthy fats refer to types of dietary fats that are beneficial for overall health when consumed in moderation as part of a balanced diet. These fats provide essential fatty acids, fat-soluble vitamins, and other nutrients that support various bodily functions. Healthy fats are typically associated with promoting heart health, reducing inflammation, supporting brain function, maintaining healthy skin and hair and promoting steady energy release. They also balance blood sugar levels, preventing spikes and dips, which contributes to feelings of fatigue and low energy.
If you incorporate a variety of healthy fats into your diet, such as avocados, nuts, seeds, olive oil, fatty fish, and coconut oil, you can provide yourself with necessary nutrients like vitamins A, D, E & K and support energy metabolism, ultimately leading to increased vitality and well-being.
🔥Hot Tip
Instead of grabbing coffee, granola bars or candy from the front desk at the office for your mid-morning slump…eliminate it all together by eating 30-40 grams of protein at breakfast. Not possible? Then grab half of an avocado, a packet of olives, a handful of trail mix, or even a package of tuna on some crackers for a snack that is full of healthy fats that will sustain your energy levels all day.
Water
I know, this seems too simple, but dehydration is often masquerading as fatigue. So, staying hydrated is crucial for maintaining energy levels. In addition to drinking plenty of clean, filtered water you can also incorporate water-rich foods into your diet to keep you hydrated and energized throughout the day. Foods like cucumbers, tomatoes and watermelon are water-rich foods to support hydration and also are great “vehicles” for healthy fats and proteins at your mid-day snack.
The amount of water a person needs to drink per day can vary based on several factors, including age, sex, weight, activity level, climate, and overall health. While there is no one-size-fits-all answer, general guidelines and recommendations can help people determine their hydration needs.
A commonly cited recommendation is the “8×8 rule,” which suggests drinking eight 8-ounce glasses of water per day, totaling about 64 ounces (or about 1.9 liters). However, this guideline is a simple rule of thumb and may not be suitable for everyone.
Ultimately, it’s essential to listen to your body’s signals and drink water whenever you feel thirsty. Thirst is a reliable indicator of hydration needs. Additionally, spreading water intake throughout the day and incorporating hydrating foods like fruits and vegetables can help maintain optimal hydration levels.
🔥Hot Tip
Invest in a high-quality, reusable water bottle that you love and carry it with you wherever you go. When you have a water bottle readily available it makes it easy to sip water throughout the day, whether you’re at work, running errands, or exercising. And, add flavorful minerals to satiate your thirst and make the taste more enjoyable, whether that’s by purchasing high quality mineral packets to add to your water or simply adding a squeeze of lemon and a pinch of celtic sea salt to your glass.
To Gain Energy Eat More NOT Less!
When you prioritize nutrient-rich foods that boost vitality and combat fatigue you can have a profound impact on your energy levels and overall well-being. By incorporating a variety of whole foods into our diet, including protein, complex carbohydrates, healthy fats and clean, mineral-rich water we can provide our bodies with the essential nutrients needed to sustain energy throughout the day.
From supporting muscle growth and repair to regulating blood sugar levels and enhancing cognitive function, the foods we eat play a crucial role in optimizing energy metabolism and promoting vitality. By focusing on whole, minimally processed foods and avoiding excessive consumption of refined sugars and unhealthy fats, we can maintain stable energy levels, improve mood and productivity, and reduce the risk of chronic diseases.
Remember, healthy eating is not about deprivation or strict rules, but rather about nourishing our bodies with the fuel they need to thrive. By listening to our bodies, practicing mindful eating, and making conscious choices to prioritize nutrient-dense foods, we can unlock the potential for sustained energy, vitality, and optimal health.
So let’s embrace the power of food as fuel and eat for energy, one nourishing bite at a time. Together, let’s fuel our bodies, energize our lives, and embark on a journey toward greater vitality and well-being!
