Energy levels are directly determined by the type and quantity of food you eat. Energy increases productivity and maintains alertness during the day’s
Below are some of the foods that could be a source of instant energy:
Bananas are a good source of carbohydrates, potassium and antioxidants thus providing good nutrition support during prolonged and intensive exercises.
Bananas are therefore the most cost effective energy source that supports exercise performance.
2. FATTY FISH
Tuna, Salmon, sardines and other fatty fish are rich in omega 3 fatty fish and Vitamin B12 (3, 4) that decrease inflammation in the body. This anti-inflammatory property boosts circulation in the heart and other organs therefore reducing fatigue.
Vitamin B12 also works with folic acid to produce red blood cells which increases energy and reduces fatigue.
3. BROWN RICE
Brown rice is an excellent source of manganese. Manganese helps produce energy from protein and carbohydrates. This is involved in the synthesis of fatty acids. Manganese is also an important antioxidant enzyme that breaks down carbohydrates and proteins for energy production.
4. SWEET POTATOES
Sweet potatoes are a great source of carbohydrates which are broken down into energy, required by the muscles.
Sweet potatoes provide complex carbohydrates which takes longer to be digested and supply the body with energy for long.
In addition, sweet potatoes are a good source of dietary fiber, which has a steadying effect on blood sugar, making sweet potatoes a sustained source of energy.
Coffee contains a fat-soluble chemical (caffeine) that easily passes from your bloodstream into your brain tissue.
The increased activity of your brain cells under the influence of caffeine leads to a rise in the amount of epinephrine in your body. Epinephrine is the hormone, which has stimulating effects on your brain and body making you feel alert.
Eggs provide a source of energy from proteins, fat and B vitamins required for the production of energy by the body.
They contain leucine amino acids helps take in more blood sugar and increase breakdown of fats into energy.
60% of your body weight contains water. It keeps you hydrated and regulates the body temperature thus helping the body to derive energy from ingested nutrients.
8. DARK CHOCOLATE
Dark chocolate contains caffeine which enhances mental energy and antioxidants which increase oxygen flow to the brains and muscles hence improving their functionality.
Oatmeal is rich in carbohydrates, B Vitamins, iron and Manganese that help the energy production process.
Yoghurts contain sugars including glucose that when broken down are ready to use energy.
Lentils are a good source of iron which transports oxygen to the muscles and other body organs.
It also contains complex carbohydrates and fiber which enables slow breakdown of nutrients to longer lasting energy.
They are a rich source of calories from monounsaturated fatty acids which promote optimal blood fat levels. They also contain fiber which helps maintain steady energy supply.
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Oranges are rich in Vitamin C and antioxidants that help decrease fatigue brought by oxidative stress.
Strawberries are a good source of vitamin C, manganese and simple carbohydrates which can be turned into energy quickly.
They are a rich source of carbohydrates, fiber, protein and antioxidants which fight inflammation and promote energy.
Beans are an excellent low fat energy source and fiber.
Most nuts contain calories, proteins and healthy fats which provide a slow energy release during the day.
Nuts also contain fatty acids, antioxidants that help in inflammation and manganese and B Vitamins that reduce fatigue and boost energy levels.
Popcorn is a whole grain and a source of energy boosting carbohydrate. It has the highest fiber content therefore providing a steady supply of energy.
Beets are a good source of lutein, an antioxidant that improves blood flow hence oxygen delivery to tissues which increases energy levels.
19. LEAFY GREEN VEGETABLES
Lack of iron can really leave you fatigued. Green vegetables are excellent sources of iron which enhances production of red blood cells thus oxygen delivery to body tissues and of vitamin C which boosts the energy level and also heightens the immunity.
Seeds contain omega 3 fatty acids which reduce fatigue and are a source of stored energy. Seeds are high on fiber contributes to the steady supply of energy.
From doing exercises to daily jobs, you need to eat foods that nourish you, are sources of lasting energy, and help with muscle recovery long after your workout is over