It isn’t just about what you eat but when you eat and what not to eat. It is important to eat frequently, I recommend 2.5 -3 hours between meals and never more than 4 hours. Eating frequently allows the body to have a more stable blood sugar than eating sporadically. Right when the last meal is fully digested it is time to eat again, this means that as the blood sugar may begin to drop the next meal is entering into the system. This allows for a more consistent amounts of energy.
Foods to stay away from are foods that raise your blood sugar quickly. Simple sugars, such as table sugar, candy, processed grains, white potatoes, fruit all digest quicker and the sugar is broken down faster entering into the blood stream quite quickly. This gives a surge of energy, however as a result the body can feel fatigued due to the increase in energy and then quick drop once the sugar has been digested. Other foods to avoid would be fast food or highly processed foods. Not only are these food choices high in sodium, but they are also known to be full of unwanted chemicals, preservatives, and other compounds that can slow you down.
For a steady stream of energy and preventing fatigue stick to a combination of macronutrients and complex carbohydrates. You wouldn’t drive a car without oil, antifreeze, or gas and expect it to run well, it is the same with your body. The body needs carbohydrate, protein, and fat to be able to operate at the highest level. With these three macronutrients the body will be able to resist fatigue because it is given the appropriate fuel.
Fatigue can come from dehydration. Fruit such as watermelon are high in fiber and water and can help energize the individual with the electrolytes and water it provides.
It is soft and the body absorbs it quicker than a solid food, hence it is a great source of quick energy. While this may a quick result, it also is long lasting due to the ration of protein to carbohydrates. The protein stays in the stomach longer than carbohydrates whcih translates to a steady source of energy.
The fresher the food, the more nutrients it will contain. Eating food that is in season ensures that the food is ripened in the earth, or on the tree instead of on the shelf or in a warehouse. Finding fresh produce at local farmers markets is not only a way to infuse the local economy with energy, but also your body.
Drink caffeine free beverages
Coffee or caffeinated beverages will most definitely increase your energy, but very temporarily and with every high there is a crash. Caffeine will infuse the body with energy only to leave it drained a few short hours later, thus exacerbating the fatigue factor.
Eat lean protein
. Eating lean protein such as chicken and fish provide quality protein and is easier to digest and provides more energy than eating red meat which due to it’s fat content can take more energy to digest. Eating fish gives your body the added bonus of the omega-3 fatty acids which help with mental stamina.
If you’re going to be eating all day and avoiding processed foods, you’re going to need a healthy snack. Nuts are some of the best foods to beat fatigue and fight hunger. Nuts that provide energy include almonds, Brazil nuts, cashews, hazelnuts, pecans, and walnuts. Eating raw, unsalted nuts provide the most energy because they contain the most nutrients.