How to Boost Your Energy by Eating

The human body functions by utilizing energy. The body gets this energy from the food we consume which contain carbohydrates, fats, and proteins. These macronutrients are converted to glucose and either stored or immediately used to create ATP. ATP is the body’s energy source that fuels all physiological functions such as brain activity, digestion, respiration, movement and the list goes on. 

To put it more simply, our bodies need energy to live. Furthermore, providing our body with both the proper amounts of macronutrients and micronutrients provides the body the foundation to create energy so that you can feel and be at your best. 

It is common in today’s society to be a victim to stress, lack of exercise, and faulty eating patterns. This can leave you vulnerable to low energy levels and feelings of fatigue, irritability, impaired thinking, and other symptoms that can affect your quality of life. 

How you eat can have a huge impact on your energy levels. If you have been feeling like reaching for a caffeine-rich beverage is the only way you will make it through your day, taking a step back to look at how you are eating could make a huge difference in your energy levels. 

Tips for boosting your energy

Let’s take a closer look on how you can eat to boost your energy throughout the day with these 3 tips: 

1. Eat more frequent, smaller meals: Eating every 3-4 hours can improve your energy levels by preventing overeating and promoting a healthy metabolism. 
2. Drink enough water: Make sure you are staying hydrated throughout the day to prevent dehydration which can lead to fatigue. The National Academy of Sciences Engineering Medicine recommends that men drink 3.7 L of water per day and women drink 2.7 L of water per day. 
3. Eat well-balanced meals: Each meal should contain a balance of carbohydrates, healthy fats and lean proteins. Ensuring a protein or fat is included with each meal will aid in keeping you satiated and prevent your blood sugar from spiking and crashing later on. 

Eating a diet rich in whole grains, lean proteins, fruits and vegetables will provide your body with adequate calories and nutrients to keep you feeling energized throughout the day. Incorporating the tips above into your daily routine will keep you from reaching for that afternoon cup of joe. 

You can learn more tips for natural energy by visiting the AZ Dietitians blog, where you will find articles on the effects of sleep deprivation, how to get moving, and how to stay hydrated. 

Written by: Lexi Nazzaro, Dietetic Intern Sources: Information adapted from The Academy of Nutrition and Dieteticseatright.org and The National Academies of Sciences Engineering Medicinenationalacademies.org

Photo by Andrea Piacquadio