Fatigue is a state of low energy characterized by mental or physical exhaustion. There are many potential causes for fatigue, including poor sleep, prolonged stress and illnesses such as influenza. Our diets provide the raw fuel for growth, cell repair and movement. In many cases, fatigue might be aggravated by poor dietary choices, such as lack of healthy carbohydrates or inadequate water intake. Understanding the connection between diet and energy production can help you choose the best foods to fight fatigue.
Lean Protein
Protein serves as the building block for the production of muscles, hormones and other bodily components. According to "Psychology Today," high-protein foods are rich in tyrosine, a precursor needed to make the neurotransmitters norepinephrine and dopamine, which regulate motivation and alertness.
Although beef, eggs and dairy products are rich in protein, they also contain high levels of saturated fat, making them a poor option for daily consumption. When choosing high-protein foods, opt for those that are low in fat. Instead of steak and eggs, choose leaner options such as skinless chicken, fish and plant sources like nuts and beans.
Yogurt
Yogurt is a soft, fermented milk product. Not only is yogurt a good source of protein, it also contains beneficial bacteria called probiotics that help strengthen immunity by balancing intestinal flora. According to Reuters Health, the probiotics in yogurt can help fight chronic fatigue syndrome in some patients.
Because of it soft texture, yogurt is processed rapidly by the body, making it great for a quick energy boost. For optimal results, choose plain, unsweetened white yogurt with live bacterial cultures.
Complex Carbohydrates
Complex carbohydrates---also known as "good" carbs---are a primary bodily energy source. They include foods such as whole grains, starchy vegetables and fruits that are broken down slowly by the body to produce a steady stream of energy over time.
According to the National Institutes of Health, ingesting carbohydrates during prolonged physical exertion delays fatigue, enhances performance and speeds recovery by aiding in muscle glycogen re-synthesis. Carbohydrates are also needed for the production of serotonin---a neurotransmitter that regulates mood and sleep patterns---and for maintaining stable blood sugar levels.
Water
While not technically a food, water plays a vital role in sustaining energy and fighting fatigue. Our bodies are made up of about 60 percent water, much of which is lost through perspiration.
According to the Mayo Clinic, fatigue is a primary symptom of dehydration. To stay hydrated, drink eight 8-oz. glasses of water per day---slightly more when you exercise. Non-caffeinated herbal teas, electrolyte-replacement sports drinks and fruit juice all count toward your daily water intake goals.
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