Do you ever have those mornings where you feel tired, sloth-like, have a lack of motivation, and are crying for energy? (I thought this photo of the pup was a great way to demonstrate that feeling). Trust. I think we have all been there. So how can we get out of that tired rut?
Diet plays such an important role in our activities of daily living (so does rest). If you are not eating well, choosing the wrong foods, and not getting enough sleep…. you are going to crash and you are going to stay in that rut until you kick those bad habits.
Here are a few tips to help boost you energy level, motivation, and maybe athletic performance.
- Never skip a meal: listen to your body. Food is fuel. Ensure that you are eating well balanced meals throughout the day with a good balance of carbohydrates, fats, and protein. Carbohydrates are our bodies primary source of fuel make sure to choose nutrient dense complex carbs such as, quinoa, nut/seed crackers, large flake oats/steel cut oats, sweet potatoes,lentils/beans. These items will keep your blood sugar stable, leaving you satisfied longer.
- Always stay hydrated! Many of us are not consuming enough fluids on a daily basis. Adults are required to consume a minimum of 2.7L of fluids per day. Remember, to replace fluids after a workout as well. If you way yourself before a workout and after a workout, the weight lost is the weight you have lost in sweat. REPLENISH!
- Choose high iron foods: Iron is crucial for oxygen transport throughout the body to our muscles and tissues (aka we need it for ENERGY). Choose foods such as, spinach, kale, dried beans, peas, lentils, cream of wheat, oatmeal, and red meat.
- Choose foods high in B vitamins: B vitamins (especially Thiamin, Riboflavin, and Niacin) play an important role in helping with energy production in our bodies. Foods to choose for these vitamins include: whole grains, dried beans, eggs, nuts & seeds, mushrooms, and soybeans.
- Avoid highly processed foods: Avoiding fast food & junk food can help keep your blood sugars balanced and at a healthy equilibrium. These foods tend to be high in unhealthy fats and packed with refined sugars (that’s why they are so addictive). High fat foods tend to make us feel sluggish. High sugar foods cause a quick spike of energy (due to a fast rise in our blood glucose) followed by a quick drop. This effect makes us feel tired and hungry for more unhealthy treats!