Everyone’s been there at one time or another. It’s just three to four hours since you ate lunch and you’re ready to melt into a puddle. Your energy level is down and you feel too worn out to do anything. What’s the first thing you do? It’s often start searching for something sweet. Don’t do that. While sugary products do give you energy, that energy dips as quickly as it came. Instead, opt for foods that give you more energy that lasts for hours. Make that snack a healthier option that also provides nutrients for your body to function properly.
Make it a carb and protein snack.
A little egg or tuna salad or a dish of brown rice can get you up and moving for hours. While the carbohydrate provides quicker energy, think of the protein as a slow release energy boost. When you choose an option like tuna salad, you’re getting vitamin B12 and omega3 fatty acids. The omega3 can reduce inflammation, which can cause exhaustion. The B12 aids in the production of red blood cells and helps boost the functioning of iron. Both eggs and tuna are a source of protein that helps you feel more energetic longer. Brown rice is also a source of magnesium, which helps process both carbs and protein for energy.
Make a bowl of oatmeal and top it with bananas or apple slices.
Sure, the fruit does provide the sweetness you crave and both contain sugar, but the oatmeal slows down the absorption of sugar. They also contain fiber that slows the absorption of sugar. Oatmeal contains B vitamins, iron and manganese, which contribute to the uniform release of energy, while keeping you full longer.
Maybe you are mildly dehydrated.
Even during the winter months, it’s easy to become mildly dehydrated and even easier during the summer. Before you reach for a candy bar, try drinking a bottle of water. You’ll be surprised at how much of a boost it can bring to your energy level. If that’s not enough, sip on a cup of green tea, which hydrates and also contains L-theanine and antioxidants. Like coffee, tea contains caffeine which boosts your energy level, but the L-theanine helps reduce the side effects, like the jitters.
- Heat up some mashed sweet potatoes. The sugar will increase your energy level, but the fiber in the sweet potato slows the rush to avoid the huge spike and then sudden drop in energy.
- If you can’t make regular oatmeal for a mid-day snack, don’t opt for the instant kind. Instead, make overnight oats and put it in a mason jar. Eat it cold or microwave it and add fruit for your midday snack.
- A yummy yogurt parfait can be a great way to mix the protein with the quick release carbohydrate. Put a layer of unsweetened Greek yogurt in a jar, top it with a layer of frozen or fresh fruit, then add another layer of Greek yogurt and top it with walnuts or almonds.
- You may think that chocolate is a no-no if you want to eat healthy, but that depends on the type of chocolate and how much you eat. Just a tiny bit of dark chocolate can boost blood flow and brain functioning.
For more information, contact us today at Next Level Fitness