To help maintain your energy throughout the day, build balanced meals and snacks.
For meals, combine at least three of the five food groups. This will help ensure that you take in all the nutrients your body requires each day, and enable you to feel fuller for longer and more satisfied after each meal.
Pair at least two food groups for snacks. A protein-rich food with a nutrient-rich carbohydrate choice is the best combination for athletes. Carbohydrates are the main energy source for your muscles and brain while protein provides the building blocks required to repair the small amount of damage that occurs to muscles when exercising as well as giving your body the nutrients required to build muscle.
Try berries and wheat germ mixed in all natural Greek yogurt or whole grain crackers with low-fat cheese.
A car requires gasoline to run, and you have a choice of gasoline grades to use depending on the performance you want out of your car. Likewise, your body requires fuel for energy, and just as there are different grades of gasoline, there are different types of foods and beverages to fuel your body. The timing, type, quantity and combination of foods you eat can influence your energy level.
Timing is key. To maintain your energy level, strive to fuel your body consistently throughout the day. If you currently skip a meal, experiment by eating or drinking a nutritious snack or meal and monitor how you feel. Do you have more energy? Are you able to think more clearly? Are you less irritable or tired? Eating three meals each day in addition to 2 to 3 between-meal snacks provides your body with adequate energy and the vitamins and minerals necessary for health. This eating style also reduces your tendency to overeat since you know that you will be fueling your body again in a few hours. If you tend to skip meals or wait longer than four hours to fuel your body between meals there is an increased likelihood that you will reach that uncomfortable “empty” point when you feel ravenous. If you reach this stage, you are more likely to grab the most convenient food available, which is usually a candy bar, chips or other high calorie, less nutritious food. You will probably also wolf down the food, not allowing enough time for your stomach to signal your brain that you are pleasantly full or satisfied. It takes about 20 minutes for your stomach to let your brain know that you have had enough to eat. Eating to the point of feeling stuffed is uncomfortable and will make you feel tired and sluggish. So, to keep your energy level stable and reduce the likelihood of overeating take a few extra minutes each night to prepare healthy snacks for yourself to enjoy between meals. Try low-fat or nonfat yogurt with berries, part-skim mozzarella cheese with whole grain crackers or cut-up vegetables with hummus or bean dip.
If you are not currently eating a mid-morning or mid-afternoon snack, experiment by eating one for a few days and monitor your energy. I am confident that by fueling your body with a combination of high-quality carbohydrate- and protein-rich foods you will notice an improvement in how you feel! If you already enjoy a snack in the afternoon but usually do not combine a high-quality carbohydrate (an apple or whole grain crackers) with a lean protein source (low-fat cheese or peanut butter), try combining these two food groups and see if it leaves you feeling more energized.
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Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook.
