Feeling sluggish? Don’t rush to consume products rich in sugar or caffeine – regular, natural foods can give you a burst of energy too. Getting at least 8 hours of sleep every day is not easy, so for those who are sleep-deprived and overtired, here’s a way to get more energy without sugary energy drinks.
Eggs
Egg yolks are full of vitamin B, which is responsible for converting food into energy in the body, and vitamin D, which strengthens bones. What’s more, they are an excellent source of protein, which is simply essential for muscles, especially after a hard workout. Tip: To reduce excess saturated fat and calories in the body, eat 1 egg and 2-3 egg whites for breakfast.
Whole grain cereal
High-fibre whole grains slow down the release of glucose into the bloodstream, which means that a steady amount of energy will be maintained throughout the day. The sudden release of glucose into the bloodstream caused by eating refined carbohydrates (such as sweets) increases blood sugar levels and the supply of insulin from the pancreas, which is not good for the body. Tip: Whole grain cereals, which are often high in fibre, are often rich in essential vitamins and minerals. It is best to choose those with at least 5 g or more of fibre per serving. Pour a glass of skimmed milk or low-fat Greek yoghurt over your cereal for extra protein.
Snack kits
Nuts and dried fruit are an ideal combination of beneficial fats, fibre and protein. Refined carbohydrates, which are lacking in fibre in particular, quickly break down glucose into short and quickly expendable bursts of energy. Fibre, on the other hand, slows down the release of glucose into the bloodstream, so that energy is available for a longer period of time and at a steady rate. Proteins work in a similar way to fibre – they also slow down the metabolism of carbohydrates in the body and regenerate muscles damaged after exercise. Fats in nuts, seeds or oil provide long-lasting energy, which is especially important for those who like to run or swim for more than an hour. Tip: Mix all your favourite nuts such as pistachios, almonds or peanuts with seeds, dried fruit and enjoy it for a snack.
Water
One of the most important factors in maintaining adequate energy levels in the body is water. It is responsible for the transport of all nutrients and the elimination of waste in the bloodstream. However, it should be remembered that dehydration is felt much more quickly and strongly than hunger, which is why water should be drunk especially during exercise. Tip: Drink at least 1.5-2 litres of water per day.
Pumpkin seeds
A handful of roasted pumpkin seeds can give you a huge burst of energy that you need for your workout. Pumpkin seeds are an excellent source of protein and are rich in fat and fibre, which will keep you feeling full and energised. They also contain beneficial substances such as manganese, magnesium, phosphorus and zinc, which will contribute to maintaining energy. Tip: If you rarely eat pumpkin seeds, sprinkle them on your salads to get the benefits and get used to the taste slowly.
Goji berries
The energising goji berry has been used for thousands of years in Chinese medicine as a means of providing energy and boosting hormone secretion. According to nutritionists, these berries increase the body’s resistance to stress, maintain a good mood and activate memory. They are also valued for their ability to improve blood circulation, which helps oxygen to reach all cells and tissues in the body, including the reproductive organs. It is not for nothing that these berries are also known as the ‘Chinese Viagra’ – by carrying oxygen to the reproductive organs, they increase libido. Tip: Add a spoonful of goji berries to your usual morning cereal with milk, or try adding them to vegetable stews for new and unusual flavours.