Energy foods are very useful before and after playing sports. They also improve your mood and guarantee you enough energy for your daily routine, so it is in everyone's interest to know what these foods are.
The following foods are not only a great source of strength and endurance, but most are also easy to carry. In this way, you can tuck them in your gym backpack or keep them handy at the office to call upon when you feel fatigued.
How to get energy through food
If you want to feel stronger throughout the day, it is essential that you start the day enjoying a highly nutritious breakfast. Make sure your first meal of the day provides plenty of fiber, as well as complex carbohydrates, healthy fats, and protein.
Another secret of energetic people is make 5-6 smaller meals instead of three big ones. This habit helps your energy levels stay more stable.
Carbohydrates
The body and mind need carbohydrates to function at full capacity. Carbohydrate-rich foods are the body's favorite fuel. The key is to bet on whole grains instead of sweets.
Whole grains are a stable and long-lasting source of energy Because they are absorbed slowly, while sweets spike your blood sugar levels, leaving you feeling tired and cranky afterward.
Proteins
Proteins are important for energy. Consider skinless chicken and turkey. If you are a vegetarian, you can access protein through many vegetables, including legumes. Minerals (magnesium, selenium ...), vitamins (folate, vitamin B12 ...) and fiber cannot be lacking in your diet either.
Increase the presence of folic acid in your diet
Take a look at the article: Foods with folic acid. There you will find everything about this important nutrient, including the best foods to obtain it.
Fats
For its part, fats also supply a good amount of energy to the body, as is the case with fatty fish and nuts. On the other hand, it is not advisable to abuse them.
Energetic and healthy food
There are many healthy foods that will give you energy when you need it. Let's see what they are:
Banana
Bananas are probably the most used food when you need to get energy quickly. And it is not surprising, since the contribution of carbohydrates, potassium and vitamin B6 of the banana make this fruit in an excellent option to recharge your batteries anytime, anywhere.
Rice
As you know, rice is a very good source of energy. Athletes often prefer white rice because it means quick energy for their muscles before or after a hard workout. However, on a nutritional level, the complex carbohydrates of the integral version are considered better. Compared to white rice, brown rice guarantees a higher dose of protein, fiber and manganese (a mineral that plays an important role in creating energy). One cup of brown rice contains almost all the manganese you need per day.
Café
When it comes to obtaining energy through drinks, coffee stands out above the rest of the options. This drink stimulates both your body and your brain thanks to its richness in caffeine. It should be noted that coffee is a momentary solution (its effect lasts for a short time when compared to other energy foods). In addition, despite being a great option to get going, it is advisable to drink no more than four cups a day. When coffee is abused, the risk of insomnia and other unwanted side effects increases.
Dark chocolate
And another stimulant to consider: dark chocolate. Eating a little of this type of chocolate is always helpful to continue to function for a time when your energy stores threaten to deplete.
Egg
Your wealth in proteins and other substances closely related to energy convert the egg into one of the best fuels for your body.
Fatty fish
Thanks to its proteins, fatty acids and B vitamins, fatty fish can help you keep fatigue at bay. A couple of weekly servings of tuna, salmon or other fatty fish are often advised as part of a balanced diet.
Quinoa
If you are looking for a food that provides you with long-lasting energy, quinoa is a great option. Praised for its health benefits, quinoa provides you with carbohydrates, fiber and protein, as well as vitamins and minerals.
Oatmeal
Another long-lasting energy source worth considering is oatmeal. Highly recommended to form a complete breakfast to help you keep moving for hours.
Lentils
Legumes can give you a lot of energy to face your daily activities. Rich in carbohydrates and fiber, lentils are a great example.
Nuts and seeds
Nuts and seeds are ideal for obtaining energy quickly and anywhere. Get chia, flax, or pumpkin seeds. If you prefer nuts, consider energy foods like almonds, walnuts, or cashews.