Fatigue or lack of energy is one of the most common complaints these days. Many people are relatively healthy, and yet they continually feel unwell. Thus, many want to know more about Energy-boosting foods.
A balanced diet, exercise, and sound sleep are three important pillars of good health. However, in most people, all these three pillars are shaken. Here, we will provide vital insights into healthy eating habits for vitality. However, one should take care of all three pillars of sound health for the best effect.
In modern times, most people consume excessive amounts of calories, so food deficiency is not an issue. However, many are still living with nutritional deficiencies due to poor understanding of a balanced diet and nutrition.
Understanding the Basics of Energy-Boosting Nutrition
To stay healthy, humans need to consume macro and micronutrients in the right amounts. The three macronutrients essential for vitality are carbs, proteins, and fats. Micronutrients are needed in minute amounts, but they help regulate all body functions, and humans cannot still survive without them. Micronutrients consist of vitamins, minerals, and certain phytocompounds.
One should start dietary planning by understanding how many calories one needs a day. This is not as difficult as it may sound. One can start by using this online BMR calculator.(1)
This calculator will tell you how many calories to consume daily depending on the body weight targets and lifestyle or activity levels.
Next, start by planning the intake of macronutrients.
Carbohydrates: The Primary Source of Energy
They are the primary energy source. Ideally, one should get about 45-65% of one's daily calorie intake from carbohydrates. It is also worth remembering that one gram of carbs has 4 calories. That means that humans need to consume a few hundred grams of carbs daily.
However, the secret to good health is in choosing the right carbs. Sugars and processed foods are examples of low-quality carbs as they cause a quick rise in blood sugar levels, posing certain challenges leading to insulin resistance and diabetes.
So, choose complex carbs that digest slowly and provide continuous energy for several hours, like whole grains, fruits, and vegetables. Lentils, nuts, and seeds are all sources of high-quality carbs.
Additionally, remember that for vitality, people need to consume fiber-rich foods. Dietary fibers do not provide energy but improve gut motility, feed gut microbiota, and regulate gut function. These foods even help lower blood cholesterol levels, reduce brain fog, lower cancer risk, and have many other health benefits. So, next time you choose carbs, look at their fiber content.
Proteins: Building Blocks for Energy and Repair
Proteins are the building block of the body. 10%-35% of total food intake must be of proteins. Alternatively, one must try getting about 0.8 to 1 grams of protein for every kg of body weight. Again, the focus must be on quality proteins like poultry, dairy products, fish, grains, nuts, etc.
Fats: Essential for Long-Term Energy
When it comes to fats, one should get about one-third of calories through fats. However, remember that one gram of fats contains 9 calories, twice more than carbs or proteins. Hence, even a small amount of fats can provide a lot of energy. So, plan your fat intake accurately.(2)
When it comes to the choice of fats, reduce the intake of saturated fats, which are mainly present in animal fats. Instead, choose healthier fats like olive oil or other vegetable oils. Here, do not forget to boost your omega-3 intake by consuming fish, flaxseed, chia seeds, and nuts.
Micronutrients and Hydration: Vital for Energy and Metabolism
The key to boosting energy levels is increasing the intake of micronutrients, such as minerals and vitamins.
The human body needs lots of calcium and magnesium. Daily, it needs small amounts of phosphorus, potassium, zinc, iron, iodine, and other minerals. Although humans also need a lot of sodium, its excessive intake is an issue due to high table salt consumption.
Humans need fat-soluble vitamins like D, E, A, and K. And many water-soluble vitamins like C and B vitamins. Meeting the daily requirement of vitamins is challenging as they are present in minute amounts in various foods. Hence, careful dietary planning is needed, or one may consider intermittent use of health supplements.
Vitamins do not provide energy, and they are not building blocks. However, they participate as enzymes in many chemical processes in the body. The same is true for some minerals like zinc and magnesium. Thus, adequate intake of these nutrients is essential for vitality. They are the enablers of chemical reactions.
Practical Tips for Implementing Energy-Boosting Nutrition
Boosting energy levels requires a combination of smart nutrition choices and strategic meal planning. First and foremost, focus on planning balanced meals and snacks that provide sustained energy. Complex carbohydrates like whole grains, fruits, and vegetables are excellent sources of long-lasting energy, while proteins and healthy fats help keep you feeling full and satisfied. Snack options such as nuts, seeds, yogurt, and fruit can quickly boost energy between meals.
Additionally, paying attention to pre-and post-workout nutrition is crucial for optimizing energy levels and supporting muscle recovery for active adults. Prior to exercise, aim for a balanced meal or snack that includes carbohydrates for readily available energy and a moderate amount of protein to support muscle function, like Greek yogurt, berries, and bananas.
After a workout, refuel with a combination of carbohydrates and protein to replenish glycogen stores and promote muscle repair. This could be a protein smoothie with fruit, a turkey and veggie wrap, or a quinoa salad with grilled tofu.
Hydration is also key both before and after exercise, so be sure to drink plenty of water throughout your workout and afterward to replenish fluids lost through sweat.
Conclusion
Understanding nutrition science may need some effort. However, once a person has learned some of the basic principles, it becomes easier. Remember that you are what you eat. So, learning about food is essential for healthy living.
References
- BMR Calculator [Internet]. [cited 2024 Apr 8]. Available from: https://www.calculator.net/bmr-calculator.html
- Food and Nutrition Information Center (FNIC) | National Agricultural Library [Internet]. [cited 2024 Apr 8]. Available from: https://www.nal.usda.gov/programs/fnic