Stress, busy schedules, not eating enough and late nights all take their toll; so, if you’re in need of an energy boost, here are some simple, tried-and-tested ways to revive mind and body without turning to caffeine or sugar…
It may sound obvious, but eating regularly is crucial to maintaining blood sugar levels and mood; aim to have three balanced meals per day with around a four hour window between each mealtime as a general guide. If you need a snack, add this in mid-afternoon and combine protein with fibre for sustained energy. Try carrot sticks and hummus or a handful of roasted chickpeas.
Up your daily protein intake
Make an effort to start the day with healthy fats and some form of protein – think a smoothie with protein powder or eggs and avocado. As protein takes longer than carbohydrates to break down in the body, they provide a longer-lasting energy source. Throughout the day, try to eat a variety of complete proteins such as quinoa, nuts and grains, lentils, buckwheat, spinach, coconut yoghurt, eggs and chia seeds.
If you’re looking for a superfood booster, invest in spirulina powder, which is an excellent source of amino acids that form the building blocks of protein. Mix into smoothies or porridge for an instant energy hit.
Eat more greens
The likes of kale, broccoli, spinach, rocket, cabbage and chard, as well as herbs such as parsley, basil and coriander are chock full of magnesium and B vitamins, which are all essential components of energy production. Green veg are also brimming with chlorophyll, which helps transport oxygen around the body for increased energy levels.
Drink more water
When you hydrate properly, extra salt leaves the body in your urine and will help stop swelling and bloating that can be both uncomfortable and a drain on our energy. Adequate water intake ensures you will be hydrated and helps avoid bloating and constipation.
Reduce caffeine intake
Caffeine including Diet Coke is an energy leech, while the initial hit will leave you feeling pepped, you will crash soon afterwards. Caffeine also affects good quality sleep, which is essential to give our bodies the rest and recuperation they need. Try replacing your coffee with green tea or matcha.
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