Your body constantly uses energy to perform specific functions. Circulation, nerve transmission, maintenance of body temperature and physical activities, among other important functions of your body, use energy. Certain foods produce energy and help to fuel you throughout the day. The main food sources that produce energy include the macronutrients carbohydrates, proteins and fats. Eating the right foods and the right values can help you fight fatigue and keep your energy sustained.
Carbohydrates
Carbohydrates are your body's main source of energy, and supply the quickest source of energy. This macronutrient provides most of the energy needed to sustain your body. Carbohydrates also assist in the functioning of muscles, the kidneys, the central nervous system and digestive health. Foods supply carbohydrates in the forms of starch, sugar and fiber. The Mayo Clinic recommends receiving 45 percent to 65 percent of your daily calories from carbohydrates, and focusing on good carbohydrates. Good sources of carbohydrates include vegetables, fruits, whole grains and beans because they deliver the energy you need, while providing important phytonutrients, vitamins, minerals and fiber.
Protein
Protein supplies energy when your body does not have enough carbohydrates or fats available. Extra protein in your body converts and stores as fat to help deliver energy. The main function of protein is to build and repair body tissues. Protein also assists in making hemoglobin in the blood that carries oxygen to the cells. Your total daily calories should come from 10 percent to 35 percent of protein. Proteins contain amino acids that your body needs to function. Among the 20 or more amino acids your body requires, nine come from foods you eat because your body can't produce them all. Good sources of protein include fish, lean poultry, eggs and nuts.
Fats
Fats supply the most concentrated source of energy, and can provide twice as much energy as either protein or carbohydrates. Fats also help absorb fat-soluble vitamins and carotenoids, and make up part of the structure of cells. The American Heart Association recommends limiting total fat intake to less than 25 percent to 35 percent of your total calories each day. Most of your fat intake should come from unsaturated fats, such as vegetable oils, avocados and nuts. In moderation, unsaturated fats can have health benefits. You should avoid saturated and trans fats: They can increase your risk of heart disease and raise your cholesterol. Sources of unhealthy fats include butter, lard and cream.
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