Eating smaller portions and choosing minimally processed foods and whole foods may help reduce fatigue. Since your body runs off what you feed it, the best way to get the most energy from your food is to ensure you give yourself the best everyday foods and drinks possible. Besides what you eat, when you eat can also impact your energy.
Sometimes, you might feel sluggish after a big lunch or dinner; that’s because your body is using its energy to digest that big meal instead of powering the rest of your body. Most of the food that can positively affect your fatigue levels is normal stuff you can get at the supermarket. Hence, it is easy to incorporate it into your everyday meals and affordable.
Eating several smaller-portioned meals throughout the day is the easiest way to avoid post-meal fatigue. This will keep your body fueled regularly and may even help you lose weight. Below is a list of everyday foods and drinks that will naturally boost your energy.
Fresh Fruits and Vegetables
The fresher your food is, the more nutrients it will contain. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients. Eating in-season fruits and vegetables can help boost your energy naturally.
Bananas
Bananas contain a wealth of nutrients. With vitamin B6, potassium, and complex carbs, they are a great base on which to start your day.
Bananas are also packed with potassium, fiber, vitamins, and the perfect amount of carbohydrates, which provide a big boost of natural energy. Plus, they are often less than a dollar per fruit, a price you can’t beat for so much extra energy.
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Unprocessed Foods
While a cheeseburger and fries might be comforting while eating it, its nutritional value is low. Processed foods, such as packaged or canned foods, candy, boxed meals, and precooked meats, are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.
Hence, natural, unprocessed foods have a high nutritional value and can naturally boost your energy. Besides boosting your energy, unprocessed foods digest faster. Another perk is that you don’t have to break your bank to buy them; they are affordable.
Oatmeal
Oatmeal is a complex carbohydrate, which means it contains fiber and nutrients. It is slower to digest and supplies energy evenly instead of all at once. It is also whole grain and gluten-free. A bowl in the morning will keep you going for hours.
Fatty Fish
It may not be the first thing you reach for when you are tired, but the omega-3 fatty acids and B12 in fish will lift you from a slump. Try having fish for lunch to avoid afternoon tiredness. Fatty fish also have other nutritional benefits besides keeping you active during the day.
Non-caffeinated Beverages
Caffeine is good in moderation, and it has been shown to have some health benefits. Although it provides a short-term boost, it doesn’t give the body energy. The first sips may give you a jolt, but you’ll eventually feel run down if you’re not providing your body with good nutrition and balanced meals and snacks.
If you must have your fix, opt for black coffee or unsweetened tea. Sodas and energy drinks are full of refined sugar and artificial ingredients that can cause a crash and lead to other health issues if consumed excessively.
Chocolate
People ask, “Does chocolate help build energy?” The answer is yes, it does! If you just have to eat candy, dark chocolate is a good choice. It helps lower sugar than candy bars and milk chocolate. It’s also been shown to improve mood and brain function.
Also, cocoa’s antioxidants can help protect cells, lower blood pressure, and improve blood flow, keeping you healthy and energized. However, dark chocolate does have fat, so check the label and keep the portions small.
Lean Proteins
Red meats, which are marbled in fat, add saturated fat to your diet. However, leaner proteins, like chicken, turkey, and fish, provide quality protein but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can also add beneficial, heart-healthy fats, which naturally boost your energy.
Water
Drinking water is essential for optimal body functioning. Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.
Sip on water throughout the day, and try to swap out sodas, coffee, and other drinks for a glass of water. This simple change can make a big difference, and you’ll feel better before you know it.
Chia Seeds
While you might not be training for an endurance exercise event, chia seeds may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber.
Two tablespoons of chia provide about 24 grams of carbs and a whopping 4.8 grams of omega-3s, which are heart-healthy and anti-inflammatory.
For everyday purposes, sprinkling in a few tablespoons of chia seeds with your morning smoothie or adding a scoop to your afternoon yogurt may provide just enough of an energy boost for you to keep fatigue at bay.
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Brown Rice
Try replacing your white rice with brown to reap the uplifting benefits of fiber, vitamins, and minerals. If you have brown rice for dinner, it’ll be easier to digest than white rice. Therefore, you will wake up feeling light and ready for the day.
Furthermore, when you exercise, your body creates more energy to keep up with your increased activity. The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can also help fuel endurance sports like long-distance running.
Lastly, all these foods alone will help with fatigue. However, the key here is to have a balanced diet where you consume a bit of each. Proteins can help boost an immune system worn down by exercise. Combine these foods with movement, and you will feel more alert and less fatigued.
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