Every day we make dozens of choices when it comes to how to fuel our body. We can choose to consume foods that have energy boosting powers or we can choose to eat processed foods that cause our energy to plummet and crash. While there’s no such thing as “super foods” (outside of the marketing world) there are definitely foods that deliver a big punch when it comes to nutrients and minerals.
Let’s explore some foods that you can add to your diet to help boost your energy so you can thrive throughout your day!
According to a 2009 study in Nutrition Today, eggs provide a sustainable source of energy that can benefit endurance athletes, and help with weight control.
One egg provides 6 grams of protein and is rich in nutrients including: B vitamins, folate, and thiamin. They also provide 9 essential amino acids that aid in the delivery of glycogen to muscles.
The doctors in the Nutrition Today study emphasized the importance of eating eggs in the morning to help with satiety throughout the day. They suggest 2 eggs can help balance your appetite.
Green tea can be a great alternative to coffee, if you want energy without the jitters. Since green tea has approximately 35 mg. of caffeine per serving, half of which is found in coffee, it can help increase alertness and focus without having you jumping off the walls. In addition to increasing energy, green tea provides a number of other health benefits, such as improved cardiovascular health, better digestion, and increased antioxidants that can help slow aging-to name a few.
Yogi Green Tea is one of my favorite brands, and it comes with a cute little inspirational message on the tea bag. Studies citing green tea as an endurance enhancer, suggest drinking 3-4 cups of tea daily on a consistent basis.
One of the best snacks you can have on hand at all times are nuts. They provide B vitamins in your diet that are essential for energy. Thiamin also knows as B1 are found in nuts, and these B vitamins help extract energy from protein, fat, and carbohydrates. Biotin, another B vitamin nuts provide, also helps break down glucose from carbs. In addition, Biotin helps with the production of brain chain amino acids, which is found to aid in energy for endurance athletes, preventing fatigue.
Grains like quinoa, steel cut oats, and whole wheat bread are comprised of complex carbs which help deliver sustained energy throughout the day, since they take more time to digest. They also activate brain chemicals such as dopamine and norepinephrine which can help increase mental alertness and mood. In addition, whole grains are filled with fiber which will help you feel fuller longer. You’ll be less likely to have a snack attack when choosing foods that satisfy you throughout the day.
Dark Leafy Greens
Dark leafy greens like spinach, swiss chard and kale are a good source of magnesium. Our bodies need magnesium to help sustain our energy and even fight off symptoms of stress such as fatigue. Since magnesium helps to regulate our nervous system, it is essential that we eat foods rich in this mineral to help keep our energy at an optimal level.
One thing you’ll notice that all 5 energy boosting foods have in common, is that they’re sourced from nature. Stick with whole food choices as often as possible and you’ll find a pep in your step throughout the day!
- http:// https://www.medicalnewstoday.com/articles/139231.php