A day can be compared to a marathon race. That is why maintaining your energy level is so important, says Monique Ryan, author of the book “Sports Nutrition for Endurance Athletes”.
Here are some tips to help you stabilize your energy level during the day. One of the crucial things about this goal is regular water intake.
- Start the day properly, that is-with breakfast. Combine whole grain cereal with soy milk. For example, eat oatmeal with yogurt and banana, or muesli with soy milk and blueberries. However, if you feel the need of a stronger breakfast, according to newer nutritional findings it is fine to start the day with fried eggs, butter and cheese with some integral bread.
- Have some snack at noon. This light meal should consist of protein and carbs. For example combine yogurt with a peach, low-fat cheese with an apple, or low-fat protein rich cheese with grapes.
- Eat on time. Don’t starve. That way you will keep the level of blood sugar in balance.
- Feed your brain. Omega 3 is a natural food for the brain. A good choice for this would be: walnuts, almonds, avocados, tofu, flax seeds, pumpkin and seaweed.
- Don’t overdo caffeine. If you start your day with coffee, be moderate. Caffeine raises the mental energy at first, but in larger quantities it leads to quick jump, and then sudden fall. Sometimes you can feel more tired with coffee then without it. Too much caffeine in the system can also disrupt the quality of your sleep and rest in the night, making you more tired.
- Limit your intake of processed, sugar-rich food. Industrially processed food does not provide energy but drains it. You can even feel exhausted at the end of the day if you stuff yourself with this kind of food.
- Consume folates-rich food. High folates level contributes to better and faster thinking and memory. Good sources of folates are: lens, chickpea, black beans, asparagus, broccoli, avocado, orange juice. It is also important to take vitamin B6 which is present in bananas and spinach for example, as well as B12 (soya protein, low-fat dairy products).
- Snack in the afternoon too, especially if you visit the gym after work, or if you can’t eat your dinner on time. Fruits, vegetables, low-fat yogurt will provide the carbs necessary to maintain your energy level.
- Consume complex carbs present in vegetable fibers. Fibers release carbs slowly, providing steady energy. Bread and pasta made from integral flour, brown rice and whole grain cereal are a good choice.
Again, don’t forget about water. About two-thirds of our body is water, and dehydration can certainly lower your energy level. Of all the liquids we receive, about 80% of them come through water and other drinks, and 20% trough food. Always drink water if you are thirsty, and always have it at hand.
