Food provides calories that your body uses to produce energy for your daily activities. But not all foods have the same effect on your body. Certain foods may provide sustained energy, while other types of foods can make you feel sleepy. Even though some foods may help you increase your energy levels, you should consult a doctor before making any dietary changes.
Simple Carbohydrates
Simple carbohydrates are also known as simple sugars, and can be found in fruits, processed breads and white rice, sweetened candy, cereal and other sweetened foods. Fitness expert Chris Zaino explains that simple carbohydrates can give you a short burst of energy, but that you tend to feel a crash afterward due to the rapid changes in your blood sugar levels.
Complex Carbohydrates
Complex carbohydrates are also known as starches, and can be found in legumes, vegetables and whole grain products. As the Wheat Foods Council explains, complex carbohydrates are more difficult for your body to digest, but they are burned gradually, which encourages sustained energy over time. Because of the slower digestion, complex carbohydrates tend not to cause you to crash because they don't cause significant swings in blood sugar levels.
Fat
Fat provides more energy than carbohydrates or protein, as it contains nine calories per gram, compared with four calories per gram for carbohydrates and protein. As the official website for Yorktown Crew explains, fat can provide energy for endurance activities, but eating too much can encourage cramps. In addition, research from the December 2009 issue of the "Journal of the Federation of American Societies for Experimental Biology" found that a high-fat diet reduced energy during exercise.
Protein
Protein is used to build tissues such as skin and muscle, and your body does not burn protein as a primary source of energy unless you don't supply it with enough carbohydrates and fat. According to Dr. Joey Shulman, consuming low-fat protein sources such as chicken, egg whites and fish can help manage your blood sugar, reducing fluctuations that result in fatigue.
References
- Bodybuilding.com; All Carbs Are NOT Created Equal; Chris Zaino
- Wheat Foods Council: Simple Carbohydrates and Complex Carbohydrates
- Yorktown Crew: Nutrition for the High School Rower
- "Journal of the Federation of American Societies for Experimental Biology"; Deterioration of Physical Performance and Cognitive Function in Rats With Short-Term High-Fat Feeding; A.J. Murray et al.; December 2009
- "Canadian Living"; 8 Ways You Can Eat To Fight Fatigue; Dr. Joey Shulman
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