For most people, feeling the familiar mid-day lag causes them to reach for the traditional pick-me-ups: coffee, sugary beverages, or even candy. While these options do provide temporary results, the energy boost tends to be short-lived, causing a crash, or worse, ingesting more sugar and caffeine.
In order to make a more healthful choice with better results, think of a pyramid. This pyramid is comprised of the macronutrients: protein, fiber, and complex carbohydrates. If you’re able to remember the “pyramid,” you’ll find yourself opting for healthy, energy-sustaining snacks throughout your day, with none of the adverse symptoms. See below for examples of these balanced foods.
Almonds are great energy booster due to contained nutrients like Magnesium and Vitamin B. These nutrients turn food into energy while boosting metabolism! People with magnesium deficiencies have been shown to fatigue more quickly during exercise, while insufficient Vitamin B levels lead to irritability and inability to focus. Stay conscious of your calorie intake and stick to 1 oz. (less than 20 nuts) to prevent getting too much of a good thing!
Opting for foods rich on omega 3 fatty acids like salmon provides an excellent boost in energy. The protein in this fatty fish provides satiety, which is great for those trying to lose weight. Added benefits are improved memory, reduced depression, and lowering bad cholesterol and blood pressure!
Gym-goers often refer to bananas as nature’s energy bar. Chock-full of Potassium, Fiber, and Vitamin B, this fruit provides sustained energy levels and muscle function. This makes bananas an ideal pre or post-workout snack as well as an optimal mid-day snack at the office. For the perfect combination of fiber and protein, try pairing your banana with low-fat Greek yogurt. Yum!
Kale seems to be all the rage these days – and for good reason! This versatile super-food is dense in the amino acid L-tyrosine, providing a mental boost that prevents that familiar fogginess experienced mid-day. The anti-oxidants and fiber in Kale keep you full longer while stabilizing blood sugar levels. Use it as a base in a salad, sauté it as a side dish, chop it up to add to soup, or toss with whole wheat pasta. There are so many different ways to enjoy Kale, you’re sure to find one that caters to your specific taste.
Another popular dish among gym-goers, oatmeal is known as a staple in high-fiber, filling meal choices. The slow-digesting properties of oatmeal make it an optimal breakfast choice as it powers you throughout your morning. The sustained energy levels will keep you awake and focused, preventing you from reaching for coffee or sugary options.
An excellent choice for breakfast, lunch, or snack, Greek yogurt keeps your hunger at bay without weighing you down. Greek yogurt has twice the amount of protein versus regular yogurt. Mixing in berries or nuts provides for an even more substantial choice that will power you through your day.
Here’s a list of more superfoods you can try for an additional boost of energy: https://behealthy.today/5-superfoods-for-energy-boost.
– Christine Gomolka, Writer, Sales Professional, Teacher