The body uses the foods you consume to support the many essential life processes in addition to your daily activity. A diet for maximum energy will further help provide the proper calorie base, relying on normal human physiology. To maximize energy, you need to know how the body uses energy and how to capitalize on body functions for fuel production. Consult your doctor before beginning any new diet.
Energy Use
A diet for maximum energy will help your body work for you. When you consume carbohydrates and fats, your body stores excess calories in two forms. The liver and muscles will store sugar in the form of glycogen. Adipose, or fat, tissue will store excess fats. When you are active, the body first uses the most readily available form of energy, which is sugar in your blood. It then turns to stored sources to fuel activity. Keep this in mind when planning a diet for maximum energy.
Carb Loading
The U.S. Department of Health and Human Services recommends that 45 to 65 percent of your total calorie intake comes from carbohydrates. You can maximize your energy for an intense physical event by eating on the high end of this amount. When you load up on carbs, you increase the amount of sugar stored in your liver and muscles, explains the Mayo Clinic. Its presence in your muscles will increase your energy for physical activity. Such a diet is not, however, a long-term solution for maximum energy unless your activity level supports it.
Nutrient Support
Several vitamins and minerals support carbohydrate and fat metabolism. Foods high in carbohydrates are also often high in the nutrients necessary to boost your metabolism. These nutrients include thiamine, riboflavin, niacin, and vitamin B12. Calcium, magnesium, and iodine also support metabolism, helping with the formation and availability of energy. Food sources for these nutrients include milk, eggs, cheese and vegetables.
Dietary Supplements
Some dietary supplements may also support increased metabolism and help you derive more energy from your diet. Research published in the "American Journal of Clinical Nutrition" in 1999 found that green tea helped increase calorie burn when added as a dietary supplement. A 2004 reports in the same publication found compelling, but not conclusive, evidence to support use of chromium picolinate for increased metabolism or weight loss.
Effects
The primary effect of a diet for maximum energy is its availability. The body will have the fuel it needs to support intense activity. You won't deplete energy stores. A diet high in carbs is best suited for endurance activity, the Mayo Clinic explains. Remember that there is a balance between carb loading and burning calories for optimal energy. With the proper nutritional support, your body will have the necessary amount of stored energy to support your physical activity.
References
- "Principles of Anatomy and Physiology"; G. Tortora et al.; 2005
- Mayo Clinic: Carbohydrate-Loading Diet
- U.S. Department of Health and Human Services: Chapter 7 Carbohydrates
- "American Journal of Clinical Nutrition"; Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-H Energy Expenditure and Fat Oxidation in Humans; A. Dulloo et al.; December 2004
- "American Journal of Clinical Nutrition"; Dietary Supplements for Body-Weight Reduction: A Systematic Review; M. Pittler and E. Ernst; April 2004
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