If you struggle with low daytime energy, you're not alone. "Having more energy" is a common goal heard by dietary professionals, according to dietitian Dina Aronson. In an article published in "Today's Dietitian" in April 2009, she describes hectic schedules, poor eating habits and sleep deficiencies as common culprits. In addition to improving your sleep habits, managing stress and seeking pleasurable activities, a nutritious diet that includes certain foods might help remedy your energy woes.
Honey
Honey is a natural sweetener which, unlike cane sugar and corn syrup, contains modest amounts of amino acids, the building blocks of lean tissue; vitamins; and minerals. According to a "Journal of the American College of Nutrition" report published in 2008, honey is an "excellent source of energy for athletes," due to its high carbohydrate content and functional properties. As a simple carb source, honey affects your blood sugar faster, providing a quicker "burst" of energy than slower-digesting foods. Honey provides a more natural, affordable alternative to artificial pre-workout energy boosters. For longer-lasting energy, add honey to whole grain bread or yogurt.
Fruits and Juices
Fruits and juices also provide simple, fast-acting carbs. Though sugary sweets, such as pastries and candy, also supply quick energy, the University of Missouri Extension recommends fresh fruit and pure fruit juices as healthier options. Fruits provide rich amounts of antioxidants, which help your body's ability to protect itself from disease. Juicy fruits, such as watermelon, ripe pears, kiwi and berries, and all pure fruit juices promote hydration. Without proper fluid intake, your energy levels can plummet. Fruit juices also provide valuable post-exercise energy sources.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they provide more fiber, protein and B-vitamins -- which play an important role in energy and metabolism -- than refined grains. Consuming enough whole grains and other carb-rich foods prevents your body from having to reap energy from protein, according to the American Dietetic Association, which is a less efficient source. Consuming too few carbs can hinder your athletic performance and lead to lethargy, low moods, constipation and sleep problems. For sustainable energy, swap white bread and processed snack foods in your diet for whole grains routinely. Enjoy fruit-topped oatmeal with your breakfast, for example, and whole grain granola bars in place of candy.
Nuts and Seeds
Nuts and seeds provide heart-healthy fat, protein and vital nutrients such as potassium. As an electrolyte, potassium plays an important role in your energy levels, muscle contractions and heart function. Similarly, electrolyte deficiencies can cause lethargy, dizziness and, in severe cases, an irregular heartbeat. Fats also supply energy needed for low- to moderate-intensity exercise, according to the American Dietetic Association. Try snacking on natural trail mix, mixed nuts, almond butter-topped crackers or sunflower seeds for energy between meals. Adding flaxseed, almonds or walnuts to your breakfast might improve your energy levels and prevent excessive hunger later in the day.
References
- "Today's Dietitian"; "Eating for Energy"; Dina Aronson; April 2009
- "Journal of the American College of Nutrition"; "Honey for Nutrition and Health: A Review"; Stefan Bogdanov et al; 2008
- University of Missouri Extension: Energy-Rich Foods for Athletes
- American Dietetic Association: Eat Right for Resistance Training
Member Comments