On days when staying awake and focused seem nearly
impossible, how can I keep my energy
up during the day without ruining my diet with too much caffeine and sugar?
Before we talk about nutrition, we need to talk about sleep. Just
cutting down your
sleep by one hour will have a huge negative effect on your energy for
the rest of day. Nutrition
For You doesn't recommend a particular number of sleeping hours per
night. We all have our own individual sleep needs but it is very
important to realize that if we don't meet them for a few days, no
matter
how good we eat, we will feel exhausted because of not getting adequate amount of rest.
Aside
from lack of sleep, there are chronic health conditions that can
leave you constantly fatigued such as fibromyalgia and diabetes.
Low-level depression and anxiety can also cause fatigue. These health
issues may negatively affect your energy and focus throughout the day
and it is important to discuss these issues with your doctor as soon as
possible.
Assuming
that you are sleeping enough and that you are addressing any health
issues that can cause fatigue, proper nutrition can help you maintain a
consistently high level of energy throughout the day. Here are some key points.
A clear
mind can boost your energy
Recent research
shows that improving your cognition boosts your energy. In other words, a clearer mind can make you feel more
energetic. Consuming foods that are rich
in Omega-3 fatty acids can improve cognition. In addition, the anti-oxidants in these foods can
help your brain function and boost your memory. Flax seeds, walnuts, and soybeans are particularly
good sources of Omega-3 fatty acids. Nutrition
for You suggests consuming six to eight ounces of salmon per week. However, if you
cannot get salmon regularly, you can supplement your diet with fish oil. Nutrition for You also recommends eating extra
servings of fruits, vegetables, legumes and whole grains. All of these will help keep your mind clear
and engaged and boost your energy.
Eat before and after working out
Skipping meals
before and after exercising can deplete your sugar significantly
and make you feel tired for the rest of the day. This underscores the importance of having both pre- and post-exercise meals.
The difference between the two may be crucial for a bodybuilder doing
resistance training or a marathoner doing endurance workouts but for the
average person, a general pre- and post-workout meal plan is relatively simple
to put together. Nutrition for You
recommends consuming 20 to 30 grams of carbohydrates and 15 to 20 grams of
protein an hour before working out.
For example, you can have
a banana with yogurt or a slice of whole wheat bread with low-fat
cheese before exercising.
It is equally important to eat after
completing a physical activity. Nutrition for You recommends
consuming 30 grams of carbohydrates and 25 to
35 grams of protein within 15 to 30 minutes after working out. For example, plan to bring a
turkey sandwich or a banana and cheese to the gym with you. If you are
really pressed for time, a shake or smoothie can be good as
long as it contains both carbohydrates and protein. It is important to stress that the post-exercise meal should be consumed within 15 to 30 minutes after working out.
Eat enough
of the right stuff
To keep your
energy up throughout the day, you need enough of the right calories
from a combination of carbohydrates, proteins and healthy fats, ideally
in every meal. Avoiding carbohydrates and fats or skipping
meals entirely can adversely affect your energy level.
Nutrition for You strongly recommends that you have
breakfast within an hour of waking up. You fast all night while you sleep and so it
is important to break that fast as soon as you can after waking up and to do
so with a balance of carbohydrates, fiber, and protein. For example, if you
have yogurt, add a fruit; if you have bread, add egg whites or cheese.
As for the rest
of the day, always remember to eat and avoid fasting for
too long. Eating sensibly every three hours levels out
blood sugar spikes. In general, an average person should consume
roughly 600 to 700 calories for lunch and 500 to 700 calories for
dinner. It is important to note that eating too much in a single meal
may slow you
down. Dumping too many calories all at once takes a toll on your body
and may make you feel tired.
Finally, eating refined carbohydrates such as white bread, noodles and
white rice may give you a sudden spike in energy
because they raise your blood glucose. However, a surge of
insulin will knock down the sugar and will linger after the
sugar is
absorbed. This will give you low blood sugar and, consequently will
make you feel
fatigued and prematurely hungry again.
Drink the
right fluids
Sometimes
fatigue is actually caused by dehydration even if you don’t feel thirsty. If you consume enough fruits and vegetables as
well as healthy soups then drinking five to six cups of water per day will keep
you well hydrated.
In addition, you should try to avoid alcohol.
Since alcohol is a depressant, consuming
alcohol can contribute to your low energy. Excessive drinking can
definitely wear you down and excessive alcohol greatly dehydrates your
body.
Adequate amount of sleep and rest combined with proper
nutrition is the key to maintaining your energy up throughout the day.
Nutrition For You can help you develop a customized meal plan to help
you achieve your specific nutrition and weight management goals.
