What affects the energy level to the greatest extent? Of course, what you eat on a daily basis. In order not to expose yourself to rapid increases and decreases in energy, you need good quality food and enough calories that you need to provide your body throughout the day. However, the key to avoiding a sharp drop in energy and willingness to act is to maintain a constant level of sugar in the blood. This can be achieved with foods containing carbohydrates from whole grains, vegetables, fruits and legumes, accompanied by protein from nuts, fish, eggs and meat. Although fats and proteins play a smaller role in balancing blood sugar levels, they are also key nutrients and in a proper diet they can not be missed.
Here are some tips on what to do to give energy all day.
Most people feel lack of energy due to insufficient hydration of the body! If the feeling of fatigue is accompanied by a headache and problems with concentration and a feeling of weakness, it is a sign that you do not drink enough fluids. Drink water and unsweetened drinks, including coffee and tea.
- Eat natural muesli
Natural flakes with nuts and fruit plus milk or yoghurt are the perfect meal to start the day. It contains a lot of complex carbohydrates, B vitamins, and beta glucan, which reduce the body’s insulin response to a meal and better sate.
- Reach for snacks
Snacks are an important element of a healthy way of eating. Their goal is to maintain satiety and replenish energy reserves. Try not to make the snack consist entirely of flour and sugar, but it contains carbohydrates, fiber, protein and fat. Instead of buying a candy bar or cake, take a handful of nuts, seeds and dried fruits from the house. Eat them slowly, thoroughly biting and putting small portions in your mouth.
- Reach for dairy products
Milk, yogurt, kefir – is a unique combination of key nutrients calcium, protein, vitamin D and B12, riboflavin and phosphorus. A glass of milk also contains 12 g of carbohydrates and 8 g of high quality protein, which makes them an excellent source of energy that will not run out too quickly. The proteins contained in the milk also modify the insulin response of the body, which facilitates maintaining a constant level of sugar in the blood and prevents attacks of hunger. Avoid sweetened yogurts and kefirs.