Staying active with regular exercise provides you with energy. Getting a quick boost from caffeine or energy drinks may bring you a temporary lift. If you want to keep your energy level up on a regular basis, certain foods in your diet help to enhance your physical and mental performance. Practicing a healthy diet that includes these foods avoids the afternoon crash or tired feeling that may bother you on occasion.
Brain Chemicals
Neurotransmitters, chemicals in the brain, play key roles in your physical and mental process as well as your ability to deal with stressful events. Neurotransmitters come from proteins in food and also need vitamins and minerals to function properly within the brain network. Inadequate levels of neurotransmitters may stem from a poor diet. This can cause the sluggish feelings during the day, fatigue or anxiety you may experience from an improper diet. The right foods put more energy in the diet to improve your moods and your physical well-being.
Protein
The protein in foods breaks down into amino acids during digestion. Amino acids enter the bloodstream and eventually go to the brain where they determine the actions of neurotransmitters. You may have been told that protein helps energize you. Protein raises levels of the amino acid tyrosine in the blood. When tyrosine reaches the brain, it causes neurons to make more norepinephrine and dopamine, neurotransmitters that improve mental alertness and physical energy in the body. Protein foods include meat, poultry, fish and dairy products. Choose lean meats, skinless poultry and low-fat dairy products to reduce fat intake. Protein foods work best in the morning and during the day when you usually need high energy levels.
Carbohydrates
Another amino acid, tryptophan, provides a calming effect. This can help avoid anxiety during stressful or tense moments throughout the day. Carbohydrates release more insulin into the blood to help increase levels of tryptophan. When tryptophan travels from the bloodstream to the brain, it converts to serotonin, a neurotransmitter that provides calm and helps with sleep. Consume carbohydrates to help with relaxation and for a good night's rest. This helps prepare you for the next day's energy needs. Carbohydrate foods include whole grain bread, cereal and pasta, nuts, potatoes, rice and corn.
Blood Sugar Levels
Starting your day with a healthy breakfast provides you with energy needs for the rest of the day. Low-fat fruits and vegetables contain fiber and some protein for a morning boost. Continue eating fruit, nuts or other healthy snacks between meals to maintain your blood sugar levels. When you experience everyday stress, the body produces adrenaline to help you confront it. But when the tense episodes pass, your blood sugar levels drop. Your body needs food to restore its energy source and blood sugar. Restore you body's energy with healthy foods and avoid high-fat snacks that will cause fatigue later on.
