Foods for Energy?

Feel sluggish in the afternoon?
Ready to crash come evening?
You're not alone.

   Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

   Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during the early morning. Quite simply, if you want more energy during the day, you should try intermittent fasting. That's probably the opposite of what you thought I would say, right? If you don't believe me, try the opposite. Eat a large breakfast with a lot of carbohydrates for a few ays/week and tell me how you feel come the middle of the day. You will be mentally sharper, more focused and have more energy if you don't have food in your stomach.

  Think about how you feel after a big meal in a restaurant? Tired, sluggish? Absolutely. If you are not ready to try intermittent fasting (which is a great thing to do for many health reasons), then at least don't have any starchy carbs for breakfast or lunch. So skip the bagel, muffin, pancakes, bread, pasta, rice, etc. Not only will your energy skyroclet but you will probably notice your clothes getting a little looser as well!

   Ok, so when it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. You do need some carbs, but which ones and when you have them plays a huge factor in energy levels.

A combination of complex and VERY LITTLE simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin).
For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts.

Water for Refreshment
Essential to survival, water is also essential for energy.

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration. It's also found in soda, but as you can imagine, I view soda as the devil and DO NOT promote it for any reason. Other than to use it if I'm trying to poison someone!

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.

As my colleague Brad Pilon, author of Eat Stop Eat, says, "It's OK to be hungry. Contrary to what you've read or hear, your metabolism will not slow down".

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.