The Top 7 Foods That Boost Your Energy

TIRED? NEED A BOOST? GET A SHOT OF THIS

The daily grind of life can wear you down. Work or taking care of the kids all day can sure take its toll. Sometimes in the middle of the day, I used to feel as if I just needed to lie down for a nap.

A very good health oriented friend of mine recommended changing my diet. After a fair bit of time and research, I have discovered the following foods that took my energy to a whole other level.

Oatmeal

You have to love oatmeal as a slow releasing carb in your body for energy. Not only is oatmeal high in fibre but low in fat. You can add apples, peanuts, or honey for that extra flavour.

Beans

Beans are so loaded with protein, carbs, and vitamins that it will leave you super charged. Most bodybuilders use beans as a carb rich meal. Back in the day health guides recommended 3 cups of beans in a weekly diet. The great thing about beans is you can use them in a variety of dishes such as chilli or enchiladas.



Dried fruit

The high-energy snack that is low in fat. You can try a mix of apricots, figs, or raisins. On an other positive note, dried fruit almost never goes bad. There is a very good reason a mix of nuts is called trail mix. It gives a boost for any physical activity.

Yogurt

Yogurt comes in so many different flavours and majority of the time it has a zero percent fat option. Pop in some fruit like bananas and it is an energy blast to your system. Just as a side note, bananas are very high in fibre. Yogurt mixed with bananas is considered a very well rounded snack.

Oranges

Nature's solution to the almighty sugar rush. Oranges are jam packed with vitamin C. Vitamin C is well known for its ability to reduce fatigue and will keep you going all day. Oranges have so much to offer in the way of high-end energy.

Peanut Butter

Not only is peanut butter loaded with protein and magnesium, all you require is a tablespoon for a nutty energy rush. For additional nutrition, values try with an apple or a celery stick.

Eggs

My favourite all time energy boosting snack. Loaded with protein and vitamin B and branched chain amino acids this by far has be on top of the energy boosting food chain.

The major role in your diet is to provide your body with the nutrition it needs to make it through the day. Majority of the time most folks just go for the quick fix of a Redbull or a coffee. Yeah it is an energy food but all it can be called is refined sugar and caffeine.

The foods I have listed will not only fight off fatigue and hunger they will keep your metabolism in a high intensity mode.



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Top 10 Energy Foods For Power Workouts

Energy Used During Workout

Our bodies rely on proper food as the fuel to drive all of our functions. Therefore, it is important to be aware of the functions different food serve. The proteins, fats, and carbs of your diet are converted into energy through a process called adenosine triphosphate or ATP. ATP is broken down and releases energy making muscles movement possible. Each type of nutrient plays a role in ATP differently.

Carbs are your strongest fuel, providing energy for high power exercise, whereas fats are good for longer and lower energy activities.

Proteins will play more of a role in repair and maintenance after the workout as they rebuild and repair muscle. It is important to remember the different roles foods play, as you structure your power workouts.

Necessary Nutrients

• Calcium

• Magnesium

• Iron

• Vitamin B

• Potassium

• And more!

Top Foods That Fuel Your Power Workouts

1. Bananas are great to eat before a workout because they are full of digestible carbohydrates and potassium. The carbs are the primary fuel for your workout and the potassium will assist you in nerve and muscle performance.

2. Eggs are an easy way to meet your body's protein requirement, with 10% protein packed in just one egg. The protein inside eggs are the most complete of any food protein, and they are packed with important amino acids. Eating eggs is a great tool to encourage healthy workout recovery.

3. Black beans contain a healthy balance of the necessary carbs and protein. The carbs in these beans are rich in fiber, resulting in a slower breakdown and increased workout stamina. They also have folate, a vitamin contributing to cardiovascular health. Never underestimate the power of beans.

4. Fruit smoothies are full of nutritious fruits, rich in carbs and protein. The carbs of your smoothie supply fuel for the workout, and the proteins are slowly broken down for muscle repair.

5. Dark chocolate totes antioxidant and anti-inflammatory qualities, both of which can help in a more successful workout routine. It is good to know you can have your chocolate, and muscles too. It has even been shown to lower cholesterol with moderated consumption.

6. Whole grain bread is a good source of necessary carbs, or fuel. Use whole grain bread as the base for a pre-workout snack with a slice of shaved chicken, almond butter, or peanut butter.

7. Sweet Potatoes are low in calories, but they are very rich in carbs and vitamins. Carbs and potassium fuel the workout, and vitamin A, vitamin C, iron, and other minerals contribute to increased performance.

8. Coconut oil is a "medium-chained" fat, meaning it is easier to digest than other fats commonly consumed. This oil will assist in increased energy and metabolic efficiency.

9. Oats contain a ton of fiber. This means that as the oats break down, carbohydrates are slowly administered into the bloodstream. This helps keep energy levels up throughout the whole workout. Oats also pack lots of vitamin B, which assists in the body's energy conversion.

10. Avocados provide the body with a healthy source of fat to promote stamina. They are also powerful in vitamin C, folic acid, vitamin K, and more. They also contain vitamin B, which plays a huge role in energy of the body.

Ideas For Post Workout Eating

• Greek yogurt with your choice of granola and fruit

• Hummus and pita

• Chicken with whole grain pasta

• Whole grain bread with almond butter

• Tuna fish and brown rice crackers

• Salmon, brown rice and salad

• Cereal with organic milk

• Egg white omelet with veggies

• Chocolate milk

By adding ingredients to your diet that are rich in vitamins and nutrients you will pack a powerful punch into your workout routine. Provide your body with the right balance of carbs, fats, and proteins and you will learn to meet and then exceed your fitness goals.


Article Source: http://EzineArticles.com/expert/Moataz_Elzieny/321206

15 Natural Ways To Boost Your Energy

There are many ways to give you a boost of energy when you're feeling drowsy, but the trick is to find a natural way to give you that energy boost. The first thing we do when we need a quick energy "fix" is to run to the coffee machine and get our dose of caffeine. Another "quick fix" is to drink our favorite energy drink booster, which of course gives you the shot of energy you want, but at what expense?

You need to find healthy, natural ways to boost your energy to stay awake and alert. The following list has 15 suggestions to do this:

1. Eat Nutritious Low Carb Snacks - Low carb snacks such as fruits like apples, raspberries, oranges and grapefruits are great energy boosters. Stay away however from dairy products, breads and meats.

2. Apply pressure to the top of the back of your neck - Using your fingertips, apply pressure and gently massage the top part of the back of your neck for about 5 minutes.

3. Chew on sugar-free peppermint gum - The mint taste not only freshens your mouth, but your mind as well. Also the movement of the jaw requires muscles of your face to work, which helps prevent drowsiness.

4. Turn on the lights - If you are in a room where the lights are dimmed or they are off, it's a good idea to turn them on since darkness promotes fatigue and laziness.

5. Take short exercise breaks every two hours - Every couple of hours, take a walk or just a short break from what you are doing. Going outdoors for a little fresh air is always a good way to rouse your senses.

6. Change your socks - As crazy as it may seem, by changing your socks during the day, it has been proven that it can make you feel much fresher, which in turn prevents drowsiness.

7. Set the correct room temperature - Being stuck in a lecture room or in a meeting can be boring enough, so insist that the room temperature is set to no more than 25 degrees Celsius, otherwise you will find it hard to stay awake. If not at least you have an excuse if you do take a short nap.

8. Ice Cold Water - And here I'm not only talking about 'drinking' ice cold water. Yes that helps too, but try splashing some on your face; I bet it will give you a wake-up shock!

9. Take a 30-45 short nap - If you have the chance to get a short nap around mid-day (if you're an early riser), or mid-afternoon (if you're like me, and sleep in late), then take it. Sometimes this is how I reward myself after I have just crossed off one of my 'to-do-lists'. Believe me it's a motivator!

10. Eat 5 small meals a day - Most of us do not do this, and it is not only to avoid sluggishness, it's to keep you healthy as well. Keep your metabolism running on full alert and you will not only notice a boost of energy, but a stomach that will say 'thank you' to you, not solely to how it feels, but to how it trims down as well.

11. Cut down on coffee and the so called energy drinks - Most of us enjoy our cup of coffee, especially in the morning. Too many coffees however will end up causing you fatigue and nervousness. As for energy drinks - try and stay away from them all together.

12. Lose the extra kilos - By avoiding unnecessary sugars, a little exercise and drinking lots of water you can lose any extra weight you might have. Being overweight can take a toll on your body, but most importantly can reduce your energy level.

13. Avoid complainers and negative people - People who continuously complain are usually negative people. These kinds of people affect your energy levels and can take you down with them if you hang around them regularly, so beware.

14. Eat energy food and whole grains - Whole grains contain complex carbohydrates that need time to break down, providing you with energy that lasts. Some superfoods including fruit, yogurt, eggs and vegetables are great high energy foods.

15. Get your 8 hours of zzzz - Sleeping a full 7-8 hours is an obvious one, but also one that is neglected by many. If you want to wake up fresh in the morning, ready to conquer the world, then get the proper amount of sleep, and leave the late night TV shows for someone else to watch.

As you can see there are many ways you can boost your energy, and all are natural. By the way, most of these methods, if not all of them, keep you healthy as well.


If today is the day that you want to change your lifestyle, then do it today, because the more you put it off until "Next Week", the less likely you are to ever start. Just take a quick look at this site today to get some free tips about living a better lifestyle www.whatyoucanachieve.com

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