There are several factors that affect your energy level throughout the day. These include a lack of sleep, lack of exercise, and stress. One of the most important is what you eat and drink.
Your main source of energy is carbohydrates, which are broken down into sugars that enter your bloodstream to provide energy. Simple carbs such as processed foods and added sugars are digested very quickly and enter your bloodstream in as little as 60 seconds, causing your blood sugar to spike and then crash, resulting in a drop in energy. Complex or unrefined carbs, on the other hand, are digested more slowly to provide a consistent level of energy, They also provide essential vitamins, minerals, and antioxidants.
The second source of energy for your body is fat, which your body breaks down into fatty acids which can then travel into your bloodstream to be used for energy. It’s important to make sure you’re consuming healthy fats like those found in fatty fish and nuts instead of the unhealthy trans fats or excess saturated fats from meats and processed foods. Your body uses fat to make cell linings and hormones, and it also stores excess fat in the abdomen and under the skin to use when it needs more energy. (If you eat more than you’ll ever use though, those fat deposits stay and become visible body fat).
Protein is mainly used by the body to build and replace tissues, as in muscle, connective tissues, and skin. Protein is only used for energy if the body has not gotten enough carbs and fat. Because your body uses all three nutrients, carbohydrates, fats, and proteins to function, it’s important to make sure that you consume all of them in balance.
The best foods for providing energy throughout the day include:
For steady energy all day, eat balanced meals that include complex carbohydrates, healthy fats, and protein to keep your blood sugar levels balanced. Avoid foods that are high in sugar or processed and full of empty calories. Don’t eat too much at one time so that your body doesn’t have to expend extra energy just to digest what you ate. Also don’t go too long during the day without eating to avoid low blood sugar levels.
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