Eating for energy is true because no amount of coffee or B12 shots will keep you going without a balanced diet. Food is fuel, and today you will discover how eating affects your energy levels and how to modify your food intake to improve your mood if you ever feel low.
What is the relationship between food and energy? Food has two categories: macronutrients and micronutrients. Let’s look at how we can acquire the most power from the foods we eat.
MACRO VERSUS MICRO
Macronutrients are foods that the body needs in considerable quantities to function correctly. Carbohydrates, proteins, and fats are the three primary macronutrients.
Micronutrients are vitamins and minerals the body needs in small amounts throughout the day; this is why they are called “micro.” Micronutrients, on the other hand, do not provide energy to the body. Instead, they are involved in various metabolic processes, including energy routes. So, insufficient micronutrients can hurt the energy systems you need to feel better.
Returning to macronutrients, carbohydrates, and fats will be the primary types of foods that have a direct impact on energy systems. Carbohydrates such as grains, cereals, fruits, vegetables, and legumes will be the body’s primary energy source. Proteins from foods like chicken, eggs, fish, and beef are used to heal and rebuild muscles, keep the immune system strong, send chemical messages, and do many other things.
Carbohydrates are the most easily broken down macronutrients, providing energy to all cells in the body. Fats like avocado, oils, and nuts also offer power but take significantly longer to digest. As a result, if you want to have lengthy, sustained energy levels, fats are ideal.
BREAKING DOWN THE ESSENTIALS
So, after studying the fundamentals, what is the relationship between food and energy? As we’ve already said, carbs give “fast” energy, while fats give “slow” power. However, many people experience “sluggishness” or “energy dips” throughout the day, caused mainly by their blood sugar levels. When blood sugar levels drop too low or jump and swiftly plummet, it might cause weariness.
Is a particular meal formula available? There is, indeed! How can one “hack the system” to avoid energy dips and extreme weariness throughout the day?
First, carbs are taken, and a hormone called insulin is produced, allowing that “energy” to enter cells and be used to power the entire body. When carbohydrates are ingested in the absence of other foods or when they are simple carbohydrates in the form of sugar or refined items, your blood sugar levels can skyrocket, resulting in a powerful insulin release. Because insulin enables the speedy absorption of those sugars, it gives you an intense and quick burst of energy. Still, it might be temporary and result in a “crash” shortly after.
HOW TO GET THE MOST ENERGY FROM YOUR FOOD
So, what are the finest things to eat for energy?
Complex carbohydrates
Complex carbohydrates are fiber-rich carbs that take longer to digest. Legumes, whole grains, fruits, and veggies are a few examples. Complex carbs help keep blood sugar and insulin levels from increasing too much, giving you more steady energy throughout the day. Try replacing white rice with sweet potato or quinoa in your next dinner and see how you feel!
Foods High in Iron
While iron does not give direct “energy,” it is a necessary component of hemoglobin, the oxygen-carrying red blood cell. Iron deficiency is often linked to low energy because it is needed to make energy and get oxygen to the cells. Fortified breakfast cereals, oysters, and white beans are three iron-rich foods! Beef is a good source of iron.
B-Vitamin-Rich Foods
All the B vitamins are essential for functioning energy pathways and many other metabolic processes. Because B12 is required for the formation of red blood cells, it is usually referred to as the “energy” vitamin.
Because red blood cells are crucial for getting nutrients and oxygen to all body parts, not having enough can tire you. Whole grains, legumes, fruits, and vegetables are high in B vitamins, and animal proteins such as eggs, fish, poultry, and beef are high in B-12.
Fats that are good for you
Good fats, such as olive oil, nuts, seeds, and avocados, are high in vitamins and minerals and help to reduce inflammation in the body. Fats are also incredibly filling, which means they can provide you with energy for hours (without causing a crash)!
HOW TO ENERGY HACK
What is the “trick” to nutrition that uses the information above to optimize your energy throughout the day?
First and foremost, consistency is essential. Eating a meal or snack every 3–4 hours has been proven to be the most beneficial in maintaining energy levels throughout the day and avoiding excessive nibbling. Second, meal composition must be carefully considered. When “building your plate,” it’s essential to include a variety of food groups so that your body can take in nutrients and get energy slowly.
Fruits and vegetables high in fiber, complex carbohydrates or lipids, and protein are the best long-term sources of energy and satiety. Are we heading for a snack? Choose complex carbohydrates, such as a banana or an apple. Adding healthy fat to a complex carbohydrate can also give you energy that lasts all day. An apple with peanut butter is an example!
Are there any foods to be aware of?
Some things that may give you a burst of energy at first but then make you very tired include:
• Sugar, candies, and refined carbohydrates
• Sports Drinks
• Sodas
In as little as 15 minutes, refined carbs or simple carbohydrates are broken down and digested. They produce very rapid blood sugar spikes when ingested alone. Yet, as previously stated, rapid absorption might result in rapid declines.
Energy drinks are made to give you a quick boost of energy. Still, caffeine can significantly affect your nervous system later in the day. Caffeine has a half-life of 4-6 hours. Depending on when you take caffeine, it can affect your sleep and make you feel less energetic the next day. Furthermore, many energy drinks have added sugars, which can promote high blood sugar levels and a rapid drop.
Soda is a refined form of simple carbohydrates that don’t have any extra nutrients to help the body work well. Is there anything else that needs to be said?
Finally, we state:
It should be emphasized that factors other than food can significantly impact energy levels. A healthy, balanced diet, quality sleep, water, and exercise are all crucial factors. But, when it comes to boosting energy, choosing whole foods high in vitamins and minerals will significantly impact long-term, sustained energy levels throughout the day.
The biggest bang for your budget comes from eating regular meals and combining meal or snack selection with complex carbohydrates, healthy fats, and protein.