With so many diets advocating for low calories and zero carbs, it's not uncommon to feel zapped of energy. Combine that with a hectic lifestyle, and it's a wonder you ever have any energy at all. It'll also come as no surprise that when it comes to performing to your best in and out of the gym, having your nutrition organised will help you thrive instead of just survive the day.
That's why, we've taken it upon ourselves to break down the best ways to boost your energy, with what we're calling the 10-best 'energy foods'. Fill your kit bag with these options and your afternoon slumps will be a thing of the past.
While energy-boosting foods is a bit of buzz term, there are ways to organise your nutrition to improve energy. Conversely, there are also ways in which what you eat can sap your energy. If the majority of your diet is based around foods with lower nutritional values then don't be surprised if you struggle to get through the day and often find yourself reaching for the work vending machine come 4pm.
For optimal performance in your training, research – including a review published by the International Society of Sports Nutrition – has continually found that not ingesting a sufficient amount of calories and/or enough of the right type of macronutrients negatively affects training. In light of the evidence, focus on the five following tips to ensure you start your workouts ready to train hard:
Include these energy foods in your balanced meals for a steady energy release throughout the day, and a boost in training performance.
Bananas are an excellent source of energy due to their rich nutritional profile. Packed with glucose, fructose and sucrose, they provide a quick energy boost. Additionally, they offer essential vitamins like B6, which aids in converting food into energy, and a decent dose of potassium to support muscle function. Convenient and super easy to pop in your gym bag on the go, or as the perfect high-energy balanced breakfast along with peanut butter on toast.
Frequently cast aside for their low nutritional content and high sugar, breakfast cereals are often painted as the villain. However, you can opt for breakfast cereals that are high in fibre, low in sugar and fortified with essential vitamins and minerals like bran flakes or Weetabix. Containing B vitamins, iron and calcium, which play vital roles in energy metabolism, oxygen transport and bone health. The carbohydrate content in combination with fibre will keep you energised and fuller for longer throughout the day. Pair it with yoghurt or milk for additional protein and fat to keep your energy levels steady.
Containing fructose and high in fibre, apples also contain vitamin C to support overall energy levels by aiding the absorption of iron. They are a low-calorie energy boost for those with fat-loss goals, helping us curb mid-afternoon hunger and still hit our goals.
Super convenient, granola bars are a great energy-packed snack to support energy levels when you need it most. They also work as a pre-workout boost. The mix of nuts, fruit and oats deliver a balanced and sustained release of energy due to their carbohydrate, fibre, protein and fat content.
Yoghurt is a fantastic energy food with a variety of health benefits. It's a rich source of protein – perfect for your post gym snack — and contains carbohydrates in the form of lactose to support energy levels. The probiotics in yoghurt support gut health, which is linked to overall energy and well-being. Additionally, yoghurt contains essential vitamins and minerals like calcium, B vitamins, and potassium which contribute to bone health and energy metabolism. Top with honey for an additional fast energy boost.
Salmon can aid in energy metabolism, especially when paired with a carbohydrate source. It's loaded with protein, essential for muscle function. Salmon is also rich in omega-3 fatty acids, specifically EPA and DHA, which not only support cardiovascular health but also aid in energy production at the cellular level. It is a source of B12 and niacin, crucial for converting food into energy.
Dark chocolate when consumed in moderation can be an excellent source of energy. It contains compounds such as theobromine and caffeine, which provide a mild energy boost and enhance alertness. Its small amount of sugar provides a quick energy hit before your workout. It can also benefit our enjoyment of food to include energy foods such as dark chocolate.
Porridge isn't just for winter weather. It provides a steady release of energy throughout the morning due to it's fibre and carbohydrate content, making it the perfect candidate to bolster your breakfast year round. Oats are also a source of B vitamins, particularly B1 (thiamine) and B5 (pantothenic acid), which contribute to converting food into energy and supporting overall vitality. Top your porridge with fruit and nuts for additional health and energy boosting benefits.
Whether you include black beans, kidney beans, chickpeas or lentils, legumes provide long-lasting energy. Packed with protein and carbohydrates, they are a balanced high-fibre option to support your energy levels through the day. Include them in salads or enjoy beans on toast the reap the benefits.
A low-calorie energy booster, blueberries contain antioxidants to protect cells from oxidative stress and increase oxygen delivery to muscles. They also contain vitamin C and K, as well as fibre to support stable blood-sugar levels. While they aren't hugely energy dense, the micronutrient content makes them a perfect energy food to include in your balanced meals.
2023-09-28T10:03:11Z dg43tfdfdgfd