Brilliant Basics To Boost Energy
Are you tired of feeling tired all the time?
Nutrition could be the key to boost your energy and fight fatigue.
Below are some essential foundational tips to put into place to fight fatigue, if you’re doing all of these things and you still struggle with energy it could be a good idea to investigate this further, a more personalised nutrition strategy may be relevant for you.
Combating fatigue through nutrition involves choosing foods and habits that provide sustained energy, support overall health, and stabilize blood sugar levels. Here are five nutritional strategies to help reduce fatigue:
1. Eat Balanced Meals with Complex Carbohydrates, Protein, and Healthy Fats
Balanced meals help maintain steady energy levels throughout the day. Complex carbohydrates provide a slow release of energy, protein supports muscle repair and overall function, and healthy fats are essential for long-lasting satiety and energy.
Examples:
Quinoa, Tofu and Veggie Bowl: Quinoa (complex carb) with roasted vegetables, chickpeas (protein), tofu (protein) and avocado (healthy fat).
Chicken and Brown Rice: Grilled chicken breast (protein), brown rice (complex carb), roasted vegetables and sautéed spinach (healthy fat from extra virgin olive oil).
2. Incorporate Iron-Rich Foods
Iron is crucial for transporting oxygen in the blood. Iron deficiency can lead to anaemia and fatigue.
Sources of Iron:
Animal Sources: Red meat, poultry, and fish.
Plant Sources: Lentils, beans, spinach, and fortified cereals
Top tip: pair iron rich foods with vitamin C-rich foods like citrus fruits to enhance absorption!
3. Eat Magnesium-Rich Foods
Magnesium plays a vital role in energy production and muscle function. Deficiency can lead to fatigue and muscle cramps.
Sources of Magnesium:
Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds.
Leafy Greens: Spinach, kale, and Swiss chard.
Whole Grains: Brown rice, quinoa, and whole wheat bread.
4. Limit Sugar and Refined Carbs
While sugary snacks and refined carbs can provide a quick energy boost, they often lead to a rapid spike and subsequent crash in blood sugar levels… and this ultimately causes you to feel fatigue.
Better Alternatives:
Whole Fruits: Berries and apples are sweet but high in fibre, which slows absorption and reduces the blood sugar spike.
Protein-Rich Snacks: Greek yogurt, nuts, and hard-boiled eggs.
Top tip: pair sugary (high glycaemic foods) with low glycaemic index foods to reduce the blood sugar spike and subsequently reduce feelings of fatigue. For example pair a few squares of chocolate with a handful of nuts.
5. Check on your caffeine intake
I know this one won’t win me any friends… and believe me I also LOVE coffee… but if you’re finding yourself struggling to get to sleep or to wake up in the morning it might be time to cut the caffeine…. aim to avoid caffeine after 12pm to improve your sleep and ultimately boost energy levels