If you struggle to stay awake later in the afternoons and really want to kick that feeling out the door try some of these 7 long lasting energy eating tips!
1. AEB (Always Eat Breakfast)
When you wake up your body hasn’t had anything substantial for about 7-8 hours. You need to fill up on nutritious foods so your body can function properly. You’ll be able to concentrate better, stay more alert, and be more creative.
2. Eat Foods Rich In Iron
“Iron-deficiency anemia”. Is very common. If your iron is low, you’ll start to feel fatigued because your red blood cells aren’t able to get enough oxygen. This will also have an effect on your energy levels and have you feeling sluggish and slow throughout your day. To help increase your iron intake try some of these iron loaded foods.
iron-fortified cereal and whole grains or enriched breads
green leafy vegetables
nuts and seeds
3. Opt For Complex Carbs
The difference between the complex carbs and the simple carbs is that with the complex carbs your body will digest it slowly which will supply you with steady fuel and energy to get you through your day. Complex carbohydrates are the ones found in whole grain breads and cereals, lentils, legumes, and other starchy vegetables.
4. Go Easy On The Sugars
Constantly popping in bite sized candies or having a few bites of a chocolate bar might give you a quick energy spike, but it wont last very long. The spikes are more often than not followed up by a “crash” where you’ll feel more tired than you were in the first place.
5. Use the Power Of Mini-meals
Eating small meals throughout your day keeps your blood sugar level. One of the main causes you feel tired later in the day is probably because your blood sugar is low. Also eating smaller meals throughout the day means you’ll never starve or go hungry.
6. Keep Hydrated With Water
Guzzling down a minimum of 8 glasses of water a day is recommend if you’re working out you need more. When you drink water you do more than just keep your body hydrated. Water regulates your body temperature, transports nutrients and carries waste products away.
If you start feeling tired, it might be a sign that you’re not getting enough water and a little dehydrated.
7. Cut The Caffeine
When you want to re-energize and refresh your body, getting enough sleep is vital. Caffeine is a stimulant that competes with adenosine (chemical the helps you sleep).
The more caffeine you drink, the less adenosine is available for making you feel drowsy and sleepy, which can have a negative affect on your sleep and ultimately your energy levels.