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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Article Source: http://EzineArticles.com/expert/Mark_Frey/771628

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