With such a heavy workload, an ambitious schedule, and lots of commitments, it’s no wonder you find yourself tired and tempted to ignore your morning alarm clock.
This is where stimulants come in, they are great to kick start the body, especially first thing in the morning. They are also great when we find ourselves somewhat down.
The most common stimulants are coffee. Coffee might not be your thing so here is a list of alternatives to coffee that are occupying their space among consumers. Simply because they are rich, tasty and healthy.
If you try it, you will not be able to do without it. Mixed with milk, juice or yoghurt, it will give you energy in the right doses so that your rhythm does not drop. This happens because, as it contains a lot of fibre, your blood sugar will rise slowly to give you the energy you need.
One of the best energy shots for the summer is coconut water. Currently, it is easily found in supermarkets in accessible formats both to take away (for example, canned), and to consume at home. Although it is always a pleasure to resort to the traditional way of drinking it. You buy a coconut, open it and go. In this case, as it is natural coconut water, you will benefit from an extra supply of energy because it contains more electrolytes than sports drinks. And do not forget that it is a very refreshing drink ideal for the summer.
Forget the candy and choose chocolate as a way to recover from the 3 o’clock slump. You have to know that sugar “robs” us of energy. When we are tired we usually turn to sweets to regain some energy quickly. However, this sugar is quickly absorbed through the bloodstream and its blood levels become a real roller coaster.
Look for a bar of chocolate with 75% or more cocoa. It is the best option for its low sugar content and for being a good source of caffeine and theobromine, two natural stimulants that increase our energy and our mood. It is also rich in antioxidants that improve blood flow and oxygenation to the brain and muscles.
Bananas are rich in carbohydrates, potassium and other nutrients that quickly provide us with the necessary energy before going out to exercise.
Just a few insight on what the content of banana can do:
• Potassium regulates cell hydration, a key factor in keeping us alert and awake
• Natural carbohydrates and sugars predispose our body to physical effort
• Phytochemicals help us to recover better after having made an effort
There is no reason to exclude carbohydrates from our diet. They are our main source of energy and are the fastest way to obtain energy for our body. Within the group of foods that contain them, the best are whole grain cereals, rich in fibre, and whose carbohydrates are absorbed more slowly than those of flour and refined sugar.
For its part, sweet potato is also a great source of complex carbohydrates, with great energizing power and high fibre content that slows digestion so that energy is released slowly and steadily. In addition, they are rich in manganese, a trace mineral essential for metabolism. Pineapple, walnuts, and oats also provide interesting amounts of manganese.
Green leafy vegetables
We tend to turn to quick fixes like caffeine or sugar when we are tired, but neither of them provides us with energy in a constant and sustained way.
Although they are low-calorie foods, green leafy vegetables are rich in iron, calcium, fibre, folic acid, magnesium and vitamins A, C, E and K. The iron and vitamin C of green leafy vegetables prevent anaemia, one of the main causes of fatigue, especially in women.
However, you don’t have to eat spinach straight out of the can like Popeye did to benefit from all of its properties. Combat mealtime fatigue with a vegetable smoothie or salad instead of the typical French fries.
In addition to pantothenic acid, also known as vitamin B5, which is involved in chemical reactions at the cellular level to convert food into energy, avocados are rich in healthy fats and fibre. Fats help improve the absorption of nutrients from the food we eat, and fibre prevents blood sugar levels from rising rapidly after eating.
A good goal to set when eating is to eat 30-35% fat, 50% carbohydrates and 20% protein. The ideal is to achieve a good balance between these three macronutrients each time we eat, since they are the ones that provide us with the greatest amount of energy, unlike fad diets based on eliminating carbohydrates or fats.
Edible root tubers are unbeatable as a source of energy and as a carrier of nutrients. Beets, in particular, contain nitrates and antioxidants that are believed to improve blood flow and oxygenation to the brain and muscles.
It is an ingredient widely used in salads, pickles, creams and desserts and its most common variety is the red-purple colour, although there are beets in many other colours.
Eating well, getting enough sleep, and exercising are the three keys to staying strong. But don’t forget to drink.
Many people drink coffee as a way to replace fluids, despite its possible immediate effects (nervousness, insomnia). So go back to drinking water.
Dehydration can slow energy production, as when we feel tired and slow. Drinking enough water is essential to increase and maintain our energy levels. Therefore, although it has no calories, fat, protein or carbohydrates, water keeps us awake.
Getting eight hours of sleep is the first step to banishing tiredness, but unfortunately, it is not always possible to do so. However, you can meet all your daily commitments if you include a healthy diet among your habits. Food is our fuel. When we eat correctly and combine different foods properly, what we do is fill our body’s tanks with fuel. Calories are units of energy. These foods will give you the energy you need until you can sleep longer.