EAT RIGHT TO BOOST YOUR ENERGY
WHAT WE EAT AND DRINK CAN HAVE A BIG IMPACT ON OUR ENERGY LEVELS, EXPERTS SAY
From that early morning caffeine hit to the sugar high, followed by a crash – food has the amazing power of being able to lift or drain our energy. So what should we be eating and drinking to maximise our energy levels? Here, nutrition experts share their best tips...
POWER UP ON PROTEIN Many of us choose the quickest and easiest meal options during the working week, which are often not balanced and are lacking in nutrition, says Alexandra Handreck, clinical nutritionist and founder of Optima Health. ‘These fast foods tend to leave us feeling drained of energy and in need of a pick-up a few hours later,’ she says. ‘My best tip is to have a protein source with every meal, especially breakfast, including foods such as eggs, oats and homemade baked beans. Protein is thermogenic, meaning it requires a lot of energy to break it down, which in turn, works to boost your metabolism. It also serves to balance our blood sugar levels, reduce cravings and help us feel fuller. Good sources for lunch and dinner include oily fish, lean chicken, lean red meat, legumes and eggs.’
GET YOUR IRON CHECKED Iron is the number one nutrient deficiency in Australia, and the number one symptom is fatigue, says naturopath and author of Get Well, Stay Well Katherine Maslen. ‘Those most at risk are people who eat little or no red meat and women with heavy periods,’ she explains. ‘You can also become iron deficient if your digestion is impaired, even if you eat red meat. Foods that boost your iron levels include red meat, green leafy vegetables, cashews, sunflower seeds, apricots, parsley, pine nuts and oysters.’
CHOOSE THE RIGHT CARBS Carbohydrates are important for energy, but only when choosing the right types and in amounts that reflect how much you’re moving over the day, says advanced sports dietitian, Alicia Edge. ‘The more you move, the more carbohydrates your body will need – and the less you move (think office desk all day!), the less you are going to need,’ she says. ‘Quality carbohydrates you may like to include more of are oats, wholegrains (such as quinoa and brown rice), lentils, beans, fruit, vegies, dairy and sourdough bread.’
FILL UP ON FIBRE Eating plenty of fibre will help you maximise the energy you draw from the food you eat, says nutritionist Gemma Clark from The Sprout Nutrition & Wellness. ‘Fibre regulates digestion and the speed at which food is broken down and nutrients absorbed. This means an extended release of energy, and less blood sugar spikes.’
HYDRATION To release energy your body needs water, says dietitian Trudy Williams from Foodtalk. ‘If you don’t drink enough water, you will feel tired and lose concentration,’ she explains. To ensure you are hydrated, Gold Coast naturopath Nicky Wood says: ‘Focus on beverages that positively hydrate you, including water, diluted vegetable juices, clear soups and broths, and herbal teas.’