Whether you are asleep, awake, eating, working, or engaging in passionate pursuits, you need energy. Energy fuels your body’s internal functions, repairs, builds and maintains cells and body tissues, and supports the external activities that enable you to interact with the physical world.
Diet and lifestyle advice to help boost energy levels
1. Eat the right (macronutrients):
Carbohydrates = 4 kcals/g – the main energy source (as glucose) – aim to eat complex carbohydrates like wholegrains, starchy veg and pulses – with the additional benefits of fibre.
Fats = 9 kcals/g – and are used when glucose levels are depleted – choose essential fats like: oily fish, nuts and seeds and lesser amounts of healthier saturated fats like coconut oil and grass-fed butter.
Protein = 4 kcals/g – a back-up source of energy – choose lean types like: eggs, lean meats, fish, soya, pulses, nuts, or Quorn.
2. Start the day well: Breakfasts should be packed with good carbs, fibre, and protein, with no added sugar. Choose porridge with nuts, seeds and berries, or sourdough toast with poached eggs and avocado. If you cannot face eating as soon as you get up, take a low–sugar, high–fibre snack to eat on the run, rather than snacking on high–sugar or high–fat foods.
3. Stabilise blood sugar levels: This can help to prevent erratic energy levels and provide sustained energy all day. Imbalanced blood sugar will cause us to eat the wrong foods, causing further imbalances and poor energy. Well-balanced meals, with lean protein, complex carbs and veg with healthy low sugar snacks in-between (if you need them) can help stabilise blood sugar and provide sustained energy all day long. Note: Stimulants like coffee, tea, soft drinks, red bull with caffeine etc, provide false highs of energy, whilst robbing the body of essential, energy producing nutrients.
4. Eat the right micronutrients: Choose the following foods to obtain the nutrients vital for energy production.
· B vitamins - wholegrains, brown rice, leafy greens, mushrooms, lean meats, and avocados.
· Vitamin C - most fresh fruits and vegetables [eat a rainbow].
· Iron - meats, soya, egg yolks, dark green veg, apricots and chickpeas (veggie iron sources need vit. C).
· Calcium - nuts, green leafy vegetables, salmon, sardines, and dairy foods.
· Phosphorous - beef, bran, whole grains, pulses, and dairy products.
· Magnesium - soya, nuts, leafy greens, avocados, bananas, apples, and wholegrains
· Copper - alfalfa, almonds, avocados, barley, beetroot, broccoli, and cashews.
· Chromium - chicken, corn, dairy products, dried beans, eggs, fish, meat, and mushrooms.
· Manganese - avocados, barley, beans, blackberries, blueberries, bran, and brown rice.
· Zinc - almonds, oysters, eggs, mushrooms, sunflower seeds, pumpkin seeds, and leafy greens.
5. Eat enough: Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs 2,000 calories – more when we exercise. But remember, we all overestimate how active we are.
6. Try to avoid sugar! Sugar gives you a rush of energy that wears off very quickly and can cause weight gain. Cutting out all sugar is virtually impossible, as there are natural sugars in lots of foods, including fruit and veg, and you should not avoid these. However, cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, fizzy drinks, and chocolates, as these negatively disrupt blood sugar.
7. Take some exercise: Contrary to widespread belief, exercising does not make you tired. Exercise gets the blood pumping, carrying oxygen and nutrients around the body, which becomes stronger and produces more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
8. Drink wise: Water, your body’s most important nutrient, helps facilitate the chemical reactions that produce energy from food. Make sure you stay hydrated in general by drinking at least 1.5ltrs of fluid a day (milk or fruit juice can count, but it is best obtained from clear water). Watch your intake of alcohol, as it can dehydrate you, which will make you feel tired and will affect sleep.
9. Get enough sleep: It sounds obvious, but two-thirds of us suffer from sleep problems, and many people do not get the sleep they need to stay alert through the day. Getting enough sleep is essential in preventing tiredness through the following day and can help restore the body’s energy supplies. Aim for at least 7-8 hours/night.