It can be difficult to maintain energy throughout the day and people often reach for unhealthy snacks to boost it. Consuming large quantities of sugar can give you a temporary sugar high. Therefore, this results in an energy crash once the effects of the sugar have worn off. Eating the wrong kinds of food can cause excessive weight gain and constant tiredness. Consequently, if you are frequently fatigued you will be less productive at work or with any tasks you complete. Keeping up energy levels throughout the day can be difficult. Consuming healthy foods full of the right nutrients can give you energy that will last throughout the day. It will also make you more likely to keep up other healthy habits, such as going to the gym.
Breakfast
A healthy breakfast that will provide you with enough energy to power through the morning, oatmeal or yoghurt are perfect. Oatmeal is a whole-grain cereal that keeps your energy levels up as it is high in fibre and has protein. It also has a low glycaemic load meaning it stabilises blood sugar levels. Yoghurt is also a fantastic source of fuel. Because it is rich in magnesium which plays a vital role in releasing energy. It is also filled with protein that slows down the digestion of carbohydrates and slowly releases sugar into the bloodstream.
Lunch
Midday fatigue can hit when it comes around to lunch time. Therefore, it’s important to opt for a lunch that isn’t heavy or high in sugar so it will keep you going. A lunch consisting of sweet potato, eggs or beans can bring a multitude of benefits. Sweet potato is high in carbohydrates, vitamin A and C. Thus, it will keep you alert and can easily be cooked in a microwave or oven at work. Eggs contain the highest amount of protein that any food has. It gives you a steady and sustained source of energy. Beans are a natural source of energy that is slowly digested maintaining stable blood sugar levels and giving you constant energy.
Snacks
Instead of bingeing on crisps, sweets or chocolate in the day, try to opt for a healthier option such as fruit. Apples are rich in natural sugars and fibre, meaning they produce slow and sustained energy. Bananas are another great fruit to snack on, as they are packed with potassium, carbohydrates and vitamin B6 which help boost your energy. Strawberries are a third tasty fruit that is great for raising your energy levels as it provides you with carbs, fibre and sugar. It also contains fatigue fighting antioxidants.
Dinner
Evenings can be quite busy and hectic, so be sure to select fatigue fighting foods. Fatty fish like salmon and tuna are a good source of omega-3 fatty acids which decrease inflammation in the body and in turn reduces the cause of tiredness. They are both rich in vitamin B12 and it works with folic acid to produce red blood cells and help the function of iron. The ideal level of blood cells and iron in the blood can increase energy. Top off salmon or tuna with spinach, which is an excellent source of iron and essential in the production of energy.
