It’s a long one, hold tight…
It’s 11am you are at work, long day already? We all know that feeling.
You dreaming about it being the weekend?
You just want to stuff your face with tea and biscuits as you slowly watch the time go by.
Trust me, we have all been there.
Think of your body like your car, if you run out of petrol you are going to fill it up because it can’t run without it, right? Your body is the same; if you don’t give your body the right energy it needs how to you expect it to run? You aren’t going to give your car petrol if it’s a diesel, the same goes for your body, if you don’t supply it with what it needs, inevitably your energy levels will drop.
That doesn’t mean grab the closest sugary snack you can see, thinking it will give you a sudden boost of energy. Although I know how tempting that is, all it will do is spike your insulin levels, leading to a rise in energy, followed by a crash.
You have just nailed your lunch, a pretty big meal, you are proud of yourself and how much you just ate but now you start to feel a bit sluggish. This is because your energy is being depleted as your body tries to digest that big meal you just had. Eating smaller meals throughout the day is a necessity, this won’t only keep your body fuelled throughout the day but will also have a positive impact on your energy levels.
Your choice of food is a key factor in regard to feeling fatigued.
Fruit and veg; one of the most important nutrients of your diet. Some people may call them the devil food but these devil foods are often full of fiber, folate, vitamins, minerals and potassium. Not only will these nutrients give you the energy you need for the day but they are also low in fat and calories, so really it’s a win win.
Bananas are one of the most underrated fruit out there, they can offer just as much fuel as any sports drink. Being filled with potassium, fibre, vitamins, and carbohydrates it provides the body with an effective source of slow release energy.
Proteins: When it comes to choosing what protein you are eating, you should try to steer clear of meats containing high levels of saturated fats, such as red meats. Instead, swap them for the leaner meat and fish sources, such as turkey mince. As well as this fish sources can be more beneficial for your body as they contain omega-3 fatty acids and heart healthy fats.
- Chickpeas or other beans
- Green peas
- Nuts & seeds
- Wild Rice
There are plenty more options out there to enable you to hit your protein. Go check out our menu.
Complex carbs and whole grains. Our body needs carbohydrates for energy, but refined carbohydrates such as sugars and white flour provide as much nutritional value as processed junk foods. Not all carbs are equal in value and that is why you need to choose complex carbs and whole grain foods to get the full benefit.
Whole-wheat bread is great for slow release energy that lasts longer, along with other complex carbs, such as low fat yogurts, lentils, and whole grain pastas. Nuts and seeds are also great examples of complex carbs, designed to beat fatigue and fight hunger with fiber.
Oats, don’t underestimated a bowl of oats. You don’t just have to have them for breakfast, you can enjoy them at any time of the day. The best thing about oats is that they are filled with energy, fibre and a decent dose of protein to keep your body fuelled. You will definitely see a difference in your energy levels.
Water, you all hear the saying ‘hydration is concentration’, well they aren’t wrong. Keeping your H20 levels up frequently throughout the day by just sipping on water can not only avoid dehydration and improve your concentration, but can really benefit your energy levels and can help facilitate the energy processes within your body.
Dehydration can be the route to fatigue, so by changing the little things you do can really benefit how you feel. Having a pint of water first thing in the morning, having a glass of water at work instead of the next coffee, changing simple things like this will leave you feeling a lot fresher and focused.
So there are a number of tips on what to eat in order to try and avoid fatigue, however another great way to keep your energy up is through exercise. Regular exercise is crucial in controlling your body’s energy levels effectively and can benefit in many ways, it can help with stress and also relax you.
Little things you can do day to day will really help, going for a walk on your lunch break, get your NEAT (non-exercise activity thermogenesis) up. If you haven’t already, go and give Diren Kartal and James Smith a follow of Instagram, they will change your mindset for the better.
Being more aware of all the little things you can change in your day to day life will benefit you in many ways.
Macro Meals UK are here to help you along the way and achieve or maintain your goals.