Whether it is muscle fatigue or the afternoon doldrums your diet may be part of the problem. An unhealthy diet that is not balanced will cause problems.
If you feel fatigued during workouts or your normal daily schedule what can you do about? You can change the way you eat and the snacks you grab. Eating to boost energy can be done quite easily.
According to Harvard Health Publishing from Harvard Medical School, they suggest the following;
Eat small frequent meals and snacks, 3 small meals and snacks every 2 to 3 hours will provide the energy the brain needs and can reduce your perception of fatigue. They also observed that people who eat a large lunch show an afternoon slump which could be due to the rise and fall of blood sugar levels after a large meal.
They suggest using caffeine to your advantage, limiting alcohol, and staying away from fad diets. Drink plenty of water and if you need a pick me up, forget the candy or the power bar which instead go for a healthier snack of nuts which has essential fatty acids, protein, and vitamins.
There are foods that will boost energy. The benefit of these foods are; they are healthy and tasty, provide energy, and keep sugar levels steady.
The following foods are good for any time but if you feel tired and need energy in the afternoon at work pick up one of these.
1. Bananas
Bananas are a dynamo of nutrients and vitamins. So not only do they give you energy they also provide potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6 all needed for the body to function properly. They are also high in fiber and easy to digest. (Nieman DC1)
2. Brown Rice
Brown rice is less processed than white rice making it a better choice for several reasons. It is also, a good source of manganese which helps the body’s enzymes wear down carbohydrates and has plenty of protein. Its fiber content may help regulate blood sugar levels and help the body maintain steady energy levels throughout the day.
3. Apples
High in fiber, natural sugar, and antioxidants, they release energy over a longer period of time. Research has also shown that antioxidants slow down the absorption of carbs.
4. Yogurt
Yogurt is full of protein, which aids in the slowing down the digestion of carbs, thus slowing down the discharge of sugars into the bloodstream. Packed with vitamins B2 and B12 yogurt helps aid the creation of the molecule ATP, which your cells use for fuel
5. Oranges
Research shows that antioxidants offered by compounds in oranges can reduce fatigue, and can help reduce muscle fatigue and improve physical function. They are also full of vitamin C. So the next time you feel fatigued, reach for an orange, as they provide vitamin C as well.
6. Strawberries
Strawberries are full of fiber, carbs, simple sugars, and antioxidants. Those antioxidants can help reduce fatigue. They also help fight inflammation in the body. With all that power strawberries are a great energy food that packs a wallop.
7. Seeds
Chia seeds, flaxseeds, and pumpkin seeds are full of fiber, protein, and plant-based omega-3 fatty acids. The omega-3 fatty acid can give you more energy when you are feeling fatigued and help reduce inflammation. Seeds make a great afternoon snack and are easily transportable.
8. Green Tea
Green tea offers a high level of antioxidants, caffeine, and a compound called L-theanine. The reason L-theanine is important is that it helps moderate the jitters and anxiety that coffee can cause. It also helps the breakdown of fat and the release of norepinephrine which can decrease fatigue.
9. Nuts
Nuts are a complete snack, loaded with nutrients that provide a slow release of the powerful energy they provide all day. Nutrients such as proteins, carbs, omega 3 and omega 6 healthy fats, as well as antioxidants, can all be found in nuts such as cashews, walnuts, almonds, and similar nuts. Nuts also provide manganese, iron, B vitamins and vitamin E that can help increase energy production and decrease tiredness
10. Popcorn
Popcorn is one of the highest fiber snacks you can get and it is high carb which makes for great energy. One study shows that popcorn is more filling than potato chips.
The fact is if you want to have the energy you need to eat to supply that energy, in a way that provides it such as 3 small meals a day and two snacks. Not only does that provide your body and brain energy throughout the day it keeps your blood glucose in check.
