Healthy foods, consumed in specific combinations and at the correct time of day, provide plenty of energy. Optimizing your food intake proportionately throughout your day feeds your brain, your nerves and your muscles, enhancing your total energy. Physical activity plays a key role in utilizing the calories in your food and empowers you with more energy. Follow a nutritious diet and include a moderate level of exercise, maximizing the energy you get from healthy foods.
Step 1
Follow the USDA food pyramid to balance carbohydrates, proteins, fats, vitamins and minerals for optimal energy. The USDA recommends eating 6 oz. of grains, 2.5 cups of veggies, 2 cups of fruit, 3 cups of calcium-rich foods and 5.5 oz. of protein-rich foods daily on a 2,000 calorie diet; however, those with specific health conditions need to speak with a physician about a healthy diet. Mixing high-carb foods such as grains and fruits with high-protein or high-fat foods sustains energy for about 3 to 4 hours. Eating one banana provides a quick boost, say, at the half-time of a game or other strenuous activity.
Step 2
Eat breakfast for energy, recovering from an overnight fast. Scramble two egg whites and one whole egg in a non-stick pan sprayed with pan spray. Pair your eggs with one homemade, whole grain waffle or pancake using a ½ tbsp. of syrup. Complete your breakfast with 1 cup of skim milk and a small orange. This combination of fiber, protein and a bit of fat provides sustained energy for 2 to 3 hours. If you skip breakfast, your blood sugar and energy levels drop, setting you up for a binge on high calorie-, high fat- and high-sodium foods later in the day.
Step 3
Eat a half cup of brown rice mixed with a cubed medium apple and cooked chicken breast 2 hours before your workout for sustained energy. Eat immediately after your workout to replenish the energy, or glycogen stores, in your muscles. Consume primarily fast-digesting carbohydrates, some protein and a little bit of fat in your post workout meal. If you want a protein shake, blend 1 cup of fresh pineapple with 2 cups of skim milk and protein powder. If you prefer a regular meal, eat a plain baked potato, one-quarter cup lean chili and pineapple for dessert. Baked potatoes and pineapple are absorbed quickly into your bloodstream and your cells compared to eating brown rice or apples after a workout. The energy you get from the pre-workout meal comes from 44 g of slowly released carbs or glucose. The post-workout shake gives you 20 g of rapidly released carbs from the pineapple. If you eat a medium baked potato, you get fast energy from another 34 g of carbs.
Step 4
Combine foods rich in iron with fruits high in vitamin C. Vitamin C enhances your body's capacity to absorb iron, a mineral essential in the transport and utilization of oxygen for energy production. Eat a strawberry and spinach salad with your grilled lean steak. One cup of sliced strawberries contain about 90 mg of vitamin C. Men need 8 mg of iron per day and women need 18 mg of iron. A 3 oz. serving of beef has 2.32 mg of iron.
Tips and Warnings
- Drink a tall glass of water with every meal to maintain hydration and maximize the energy you get from foods.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- My Pyramid: Daily Food Plan
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- "Strength and Conditioning Journal"; Pre- and Postexercise Feeding; Jose Antonio, Ph.D., October 2007
- Linus Pauling Institute: Iron; Jane Higdon; January 2006
- "ACSM's Health & Fitness Journal"; Iron Deficiency in Physically Active Adults; Pamela Hinton, Ph. D.; September /October 2006
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