Medical Articles

Foods That Can Boost Energy

Are you struggling to maintain your energy levels throughout the day? Do you feel tired more often than not? Do you rely on caffeine to keep you going morning, noon, and night? If so, your dietary habits might be the culprit. Food provides us with vital nutrients such as protein, carbohydrates, vitamins, minerals, fats and sugars. Certain foods can help boost energy levels quickly and maintain strength throughout our busy days. A healthy diet and plenty of rest can help boost your strength.

Carbohydrates provide quick energy. The body burns carbohydrates for fuel first. Athletes will often load up on carbohydrates prior to a game or a competition. Stored carbohydrates help provide the additional fuel needed for work and play. Carbohydrates are stored in the muscles as glycogen and provide almost instant fuel when you need it. High carbohydrate foods include whole grain cereal, natural fruit juices, dried fruit, fresh fruits and vegetables. The natural carbohydrates and sugars in these foods provide the glycogen that your muscles need for energy.

Avoid sugary drinks or candy. Fruit and fruit juices that are naturally sweet provide all the natural glycogen your body needs. Leafy green vegetables provide omega-3 fatty acids and folates for fuel. Spinach, romaine lettuce, beans, nuts, and citrus fruits are high in the omega-3 fatty acids your body needs for optimum energy. Breads and cereals contain high levels of carbohydrates that begin to digest in your mouth. They are converted quickly and used for fuel. When you eat breads and cereals, add some foods that will help you sustain your energy levels after the carbohydrates from breads and cereal have been used up. Ideally, you should consume carbohydrates with protein-rich foods or vegetables, for instance, to help prevent blood sugar fluctuations that often lead to fatigue and weight gain.

Fiber stabilizes your system and energy. Fiber does not digest and facilitates the movement of foods through the digestive tract. Fiber will slow down the digestive process so that your body can absorb the maximum amount of fuel possible from your food intake. Increase your energy by increasing the fiber in your diet. Beans, whole fruits, grains and vegetables will provide the fiber your body needs.

Sustained energy can be derived from a number of foods that contain proteins, carbohydrates and fats. Nuts, pastas, fish, turkey, whole grain breads, and peanut butter contain all the ingredients necessary for sustained energy levels. In addition to the nutrients and vitamins these foods contain, you will be adding the essential mineral magnesium to your diet.

Remember to drink plenty of water. You may become dehydrated during the day if you fail to drink enough water. If you become dehydrated, your body cannot efficiently convert the foods you eat into fuel. Drink 8 to 10 glasses of water every day, and try to avoid energy drinks. Typically energy drinks are high in caffeine, which can cause you to retain water and increase your heart rate.

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