Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones.
Plus, they’re one of the best sources of protein, which is essential particularly after an intense training session when muscle breaks down the most.
Energy Tip: To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.
When you need a quick pick-me-up, a little caffeine can go a long way. Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage.
Energy Tip: A small amount of caffeine is all that’s needed to get the benefits. Try and avoid artificial sugars & sweeteners with it.
Soybeans are high in energizing nutrients, particularly B-vitamins, copper, and phosphorous. B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body.
Energy Tip: To aid in recovery, snack on a handful of soybeans after a tough endurance training session. You can also add a touch of salt to replenish lost electrolytes.
- Whole Grain Cereal
High-fiber whole grain cereals slow the release of glucose into the bloodstream, which ultimately translates to more consistent energy levels throughout the day.
The sudden increases of glucose in the blood occurs after eating refined carbs like candy causes spikes in blood sugar and excess insulin production from the pancreas.
Energy Tip: Whole grain cereals are loaded with nearly all the important vitamins and minerals. Look for a cereal that has at least 5g of fiber or more per serving. Pour over a glass of skim milk or nonfat Greek Yogurt for extra protein.
- Nuts & Dried Fruit
Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. Fiber helps slow down glucose-release so there is always a steady supply.
Protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds, and oils are known for providing long-lasting energy.
Energy Tip: Keep a stash of your favorite nuts near your bed or work station to snack on and quell cravings.
One of the most important determinants of your energy levels is hydration status. Dehydration kicks in much sooner and harder than starvation.
Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste buildup that leads to fatigue.
Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.
Energy Tip: Divide your total weight by two to get the total fluid ounces recommended per day. Add an additional 20-30 ounces per hour of exercise to ensure adequate hydration.
Guarana is a small round red fruit commonly used in supplements and beverages to boost energy, and increase stamina and physical endurance.
Guarana’s energy-boosting benefits come from its seeds, which are the richest natural source of caffeine, containing about 2.5 times the amount of caffeine found in coffee.
They also contain theophylline and theobromine, which counters the over-stimulating effect of caffeine and makes it ideal for long-term use to boost energy.
Quinoa is a gluten-free grain that contains more protein than any other grain or rice. It is ideal for post-workout meals to help build muscle.
It’s also high in folate, magnesium, phosphorus, and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels.
Energy Tip: Quinoa is a great replacement for wheat or refined carbohydrates as it can help support a healthy cardiovascular system, blood pressure levels and bowel health.
- Pumpkin Seeds
Pumpkin seeds are a good source of protein, healthy fats, and fiber, keeping you feeling full and energized longer. They also contain manganese, magnesium, phosphorus, and zinc, which provide additional energy support to maximize gym time.
- Goji Berries
Goji increases the body’s ability to handle stress and support healthy mood, mind, and memory. Goji is also beneficial for increasing blood flow, which helps to oxygenate all of the cells and tissues of the body.
Energy Tip: Get goji in liquid form as liquids are more easily assimilated into the body—you would have to eat hundreds of times more dried goji berries to get the same benefits.
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