The days are getting longer, and whether you are back in the office or still working at home, where you are not exposed to stimuli from coworkers and commuting, maintaining constant energy levels throughout. the day can be difficult. While coffee is the go-to energy source for most people, food is often a better option.
To help you find the best energy-boosting foods to eat, we asked three dietitians for recommendations.
In general, the experts interviewed for this story recommend eating something every three to five hours. “That usually means three meals and one to two snacks,” said Amy Gorin, an herbal company. dietitian. “If you wait too long to eat your blood sugar level may drop and you will experience that unpleasant hunger pangs.” For every meal and snack, Gorin says to aim for a combination of protein, healthy fats, and fiber to help keep you full and energized for longer.
This affordable pantry staple packs a punch in the nutrition department. “Not only are black beans delicious and versatile, they’re a great source of plant protein, gut fiber, and energy-boosting carbohydrates,” Meredith Price, Plant-Based Dietitian and Nutritionist at Priceless nutrition and well-being, told HuffPost. “They’re also a great source of iron, which is important for energy because iron plays a role in hemoglobin, which helps carry oxygen in the bloodstream around the body.” She notes that a dish with black beans is a great post-workout meal, as it will replenish your protein and carbohydrate stores and give you energy for the rest of the day.
“These portable fruits are a great way to quickly get an energy boost from their natural sugar, fructose, which is a carbohydrate,” Price said. In addition, bananas are easy to digest. “Fructose turns into glucose and enters our bloodstream where our cells, especially our brain cells, can use it to produce energy quickly,” she added.
There are so many easy, delicious ways to prepare eggs – just add a complex carbohydrate and some veg and you are good to go. “Eggs are an inexpensive powerhouse of protein and complete nutrients that aid in energy metabolism and slow the absorption of sugar into the bloodstream when paired with carbohydrate foods,” said Jonathan Valdez, owner of Genki Nutrition and New York City Media spokesperson for the New York State Academy of Nutrition and Dietetics.
While you might not think of water as a food, two of the dietitians interviewed for this story praised water, so it’s worth mentioning. “One of the biggest signs of dehydration is fatigue because your body is low on fluids, which means oxygen isn’t getting to where it needs to go fast enough,” Price said. “Staying well hydrated with water can quickly turn that fatigue into a boost of energy, especially if you drink continuously throughout the day, whether you are thirsty.” She notes that the general recommendation is to drink half your body weight in ounces of water (75 ounces of water per day for a 150-pound person).
“If your urine is darker than a pale yellow, you’re not drinking enough,” Valdez said. He added that being dehydrated can often be mistaken for hunger and will make you feel tired as well.
For a protein-rich and energizing snack, pistachios are a great option. “They are a complete plant protein and offer 6 grams of protein per quarter-cup serving,” Gorin said. “This means they help fuel your body with essential amino acids. Additionally, pistachios also provide healthier fiber and unsaturated fat. This trio of protein, fiber and fat helps you stay fuller for longer and provides you with sustained energy. “
While it may seem counterintuitive, Valdez points out that consuming these types of drinks later in the afternoon can prevent you from getting a good night’s sleep and tire you out the next day. “Additionally, when large amounts are consumed at once, it can lead to a caffeine crash five hours after consumption, especially when the recommended seven to nine hours of sleep is not achieved,” he said. “It is recommended that you do not drink caffeine within eight hours of your intended sleep.”
For a midday boost, stay away from candy. “I love candy just as much as the next person, but I wouldn’t eat it for an energizing snack,” Gorin said. “Sweet candy provides a momentary burst of energy, but then translates into a zap of energy.”
If you’ve ever felt drowsy after eating a steak, you’re not alone – and there’s a reason for that. “If you order an 8-ounce steak from a restaurant, you’ll get a ton of protein (about 40 grams) and a lot of fat,” Price said. “Since the body can only use 25 grams of protein in one sitting, after eating a steak, your body has to over-digest and metabolize this extra protein. She added that since protein is not the body’s preferred source of energy, it will either be excreted or stored as fat. “For these reasons, your energy will be depleted and you will probably feel lazy and overloaded.”
A fruit smoothie may seem like a convenient and healthy meal replacement or snack, but without the right balance of ingredients your blood sugar will skyrocket and you will feel hungry with low energy soon after. “Smoothies take the natural fiber content out of whole fruit,” Valdez said. “The fiber and chewing required for whole fruit slows the absorption of sugars into the bloodstream. Without the fiber and the time lag in chewing, consuming quickly can lead to an increase in blood sugar level, followed by a drop in sugar from the release, then insulin work. “
“If you rely on any of these frozen meals for lunch or dinner, you might notice that some of them are around 300 calories (or less!) While being extremely high in sodium,” said Price. In addition to not providing enough calories for a full meal (and therefore not enough to fuel your body), she points out that the high amounts of sodium will lead to water retention, bloating, and a general feeling of fatigue. “If you’re in a rush and don’t have time to cook, aim for a frozen meal that is at least 450-500 calories and less than 20% of the daily value for sodium.”