The amount and types of food you eat play a great role in your energy levels. In fact, though you might enjoy them more, foods rich in calories and fat can make you feel exhausted since they need more energy to digest. To remain active and alert through the day, begin by making smart food choices that will fuel your body better.
1. Eat, if only to exercise:
You cannot exercise on an empty stomach. To keep your energy levels high and to prevent low blood sugar, eat small portions of carb-rich foods at intervals through the day. A good idea would be to eat three medium-sized meals and two snacks in the day. Complex carbs will take care of your blood sugar levels and give you the required energy. Fibre-rich whole grain products like oatmeal and fruit will keep the carbs with you.
2. Stay hydrated:
Dehydration makes you feel dizzy, confused and headachy. It can also cause rapid heartbeats and breathing. Just before you exercise, drink a little water. Have a little again after your workout. If you are walking for exercise, sip water every 15 minutes.
3. Sports drinks are not necessary:
To stay hydrated, water is sufficient. However, if you tire easily after exercising or if you perspire a lot, a sports drink can pep you up. Their glucose content gives you the energy you lack. They also contain essential electrolytes like potassium and sodium, which you lose when sweating. They also help you fight the urge to relieve yourself when you do not have access to a restroom.
4. Don’t reach out for energy snacks:
So-called energy bars and sports drinks are so rich in calories that they negate the effect of exercise. So, do not fall for the fluff that you need them when you exercise. A better idea would be to drink some water before you begin exercising and eat a small snack of about 150 calories a couple of hours before your last meal.
5. Milk before a workout is good:
Low-fat milk can give you a gram of protein per ounce, so it helps to have this protein before a workout. Else, go in for an orange or a slice of wheat toast, which will give you sufficient energy for your workout and after. It would be good to combine protein and carbs for each meal and snack you eat so that you get the energy you need without spikes in blood sugar. For daily protein, try eating low-fat dairy foods, nuts, legumes, fish, lean meat, cottage cheese, and nut butters. By eating protein after a workout, you can build muscle. The more muscle you build, the more calories you can burn.
6. Eat wholesome fish:
Exercise lays a lot of stress on the body. This can be reduced by antioxidants like nutritious fish, rich in omega-3. These include salmon, mackerel, tuna and sardines.
If you eat the right foods, you will feel positive and good about it and want to exercise every day. So, eat right and enjoy your food and exercise.