We all have an energy rhythm throughout the day. For some, mornings are the best time to work and stay active, while others feel more energetic and focused later in the day. Adopting the right foods can make a big difference in ensuring sustained energy levels and performance. Try incorporating two or more foods from the list below each day and note the difference!
1. Oatmeal
Oatmeal porridge is a great start to your day, providing sustained energy for up to four hours. Add fruits, nuts, and flax seeds to make it a complete meal. Change up the fruits daily for variety and additional nutrients.
2. Avocados
Avocados are superfoods rich in healthy fats (omegas) that support brain health. They keep you full longer and provide sustained energy for about six hours. Use them as a spread, in milkshakes, or smoothies with nuts and cinnamon for an energy boost. They are also packed with essential vitamins and nutrients.
3. Complex Carbohydrates
Brown rice, whole grain wheat, quinoa, and buckwheat are excellent sources of complex carbohydrates. These foods have a low glycemic index, providing sustained energy. Combine them with good protein sources for enhanced endurance and stamina.
4. Caffeine
Coffee and tea are great in moderation as they provide an instant energy boost. However, to maintain sustained energy throughout the day, it’s essential not to rely solely on caffeine. It helps keep you awake by inhibiting adenosine receptors and increasing dopamine and noradrenaline, which help balance stress levels. Use these as “wake me up” solutions, but be mindful of any allergies and avoid overconsumption.
5. Fruits
Fruits are excellent sources of sustained energy and nutrients. An apple or a banana can curb hunger pangs and provide slow-releasing energy. Dates, mangoes, and figs are pulpy fruits that offer lasting energy. When you’re tired or hungry, grab a fruit to recharge.
6. Nuts
Nuts are nutrient-dense and packed with minerals and fibre. Peanuts, walnuts, pecans, and almonds provide sustained energy and essential minerals like selenium, calcium, and iron. Ensure they are fresh and not roasted, as roasting can deplete nutrients. Add them to salads, milkshakes, or eat a handful as a snack.
Mindful Eating Tips
Always keep mealtimes free from distractions, work, and stress. Enjoy the taste and flavours of your food and eat mindfully to help maintain sustained energy levels. Make sure you are hungry and have an appetite before eating a meal or snack.
Incorporating these foods into your daily diet can help you maintain high energy levels and improve your overall performance throughout the day. Prioritize meals that provide sustained energy to keep you active and alert from morning to night.
