If you’re always feeling tired and you want to have more long lasting energy, but don’t want to rely on stimulants such as caffeine, then you should take a look at what you’re eating. Chances are you’re not consuming the right foods, and that can cause you to feel sluggish and tired all the time. Try these simple food swaps for maximum energy and fuel to get through every day.
- Eggs. Eat both the yolk and the white and enjoy a ton of protein and micronutrients. Plus eating a hard or soft cooked egg with a bit of complex carbs about 45 minutes pre-workout can help to prevent muscle break down and increase performance.
- Sweet potatoes. If you’ve passed these up because of the texture before, or you thought they were best only enjoyed on holidays, you should think again. Sweet potatoes contain a ton of terrific nutrients, such as manganese, vitamin C and beta-carotene, and they have lots of dietary fiber without the potential for gluten problems. Combine them with lean protein post workout as a way to rebuild and repair muscles. Plus, they help to keep body fat down.
- Bananas. If you worked up a sweat, or even if you didn’t, you truly need to eat a banana. Bananas are high in potassium, so eating one can help to restore your electrolytes and keep you going strong. Before you reach for that energy bar, consider a banana instead.
- Salmon. This fish contains tons of Omega-3 fatty acids, which are excellent for the heart, and Omega -3 has also been proven to help the body fight inflammation. The lean protein can help to keep you feeling full of pep all day long.
- Walnuts. Also high in Omega-3 fatty acids, these nuts also provide a satisfying crunch and help you to stay energized because they are full of protein, which the body digests slowly and can help to prevent sugar crashes.
- Avocado. It may have some calories, but for those that are active, this is one fruit that should be included in the diet. If you’re active, your body will use the fats in it as fuel for a long day, and it’s high in fiber, vitamin K, B6 and C, as well as folic acid.
- Grass fed beef. In moderation, this is an excellent food choice. It provides the body with essential protein and amino acids to help keep muscles going strong, and with the high iron content, energy levels can stay up. Plus, when enjoyed post workout, the high concentration of linoleic acid can help you to shed extra body fat.
- Kale. This dark, leafy green is full of vitamins, fiber, calcium and manganese. It keeps you going by increasing blood oxygen levels, which can give you more energy.
- Cottage Cheese. This is a fantastic option for anyone. It’s high in protein and calcium, and it’s got amino acids, tryptophan, and vitamin B12. Plus, the creamy texture and flavor will make you feel like you’re enjoying a treat.
- Apricots. This fruit digests fast and contains a ton of nutrients, so keeping them on hand to enjoy when you feel your energy lagging is a definite brilliant idea.
- Matcha. If you haven’t tried this type of green tea, you should. It’s powdered and comes from Japan, but it contains more of l-theanine, which can help people to get to a focused, but relaxed state of mind. It contains caffeine of course, but won’t cause you to feel jittery.
You can eat well, enjoy more energy and do it all without stimulants. These foods can help.