Need energy all day? Avoid sweets and caffeine. Instead, try these healthy foods for a super boost, from morning to night.
When your energy is low, you may instinctively reach for a cup of coffee or a sweet to give you a boost. The urge to have caffeine, or cookies when you want a pick-me-up is understandable. But caffeine and fast-digesting carbohydrates, such as sugary drinks or candy bars, are false friends. They provide quick pleasure because they boost serotonin, the brain chemical that helps regulate mood. They also cause a spike in blood sugar and give you a short lasting high that ends in a drastic drop in energy.
Furthermore, the drop in blood sugar that ensues increases cravings for more energizing foods. The real energy snacks are those that are high in protein, fiber and complex carbohydrates. When you eat this combination, the energy of food is like a time-release capsule that slowly releases into your bloodstream and keeps you constantly fueled for hours.
This is the main component a healthy and energizing snacking strategy. Choosing foods like nuts, plain yogurt, and whole grains will allow you to eat low-calorie, high-fuel snacks.
Protein, in particular, increases the production of a substance brain chemical that regulates concentration. Protein improves concentration, makes you feel alert and on top of your game. When the mid-afternoon energy slump hits, a well-chosen protein snack can give you an instant energy boost and keep you full for hours. Combine protein and fiber-rich carbs for energy-boosting snacks that will lift your spirits.
Smart snacks don’t just improve your day-to-day functioning. They can fit into a plan for a longer and healthier life in general. Better everyday choices can reduce food cravings, which can help you maintain your weight. And in the long run, protect you against heart disease, diabetes and other ailments.
By snacking smartly, you’ll give your body the nutrients it needs to function. And function optimally.
Here are 7 great options for healthy, revitalizing bites.
Some are great as on-the-go snacks. While others are smart choices for a midday meal that will keep you going all afternoon long.
1 Almonds: Full of Magnesium and Vitamin B
Almonds are a superstar in the snacking world. Because they contain important nutrients, such as magnesium and B vitamins. They help convert food into energy. People with low magnesium levels tend to tire more quickly during exercise due to magnesium’s role in energy metabolism. A deficiency in B vitamins can lead to fatigue, irritability and poor concentration. Stick to a serving of about 23 almonds/day to control calories.
2 Salmon: Rich in omega-3s to stimulate the brain
Salmon is not called “brain food” for nothing. This fish is rich in omega-3 fatty acids, nutrients that reduce depression and improve mood. Healthy fats also make salmon a smart choice for your heart. Because they help reduce blood pressure and bad cholesterol. This can increase the risk of cardiovascular disease. In addition, the high protein level promotes satiety. Making it a great energizing dinner choice for those trying to lose weight.
3 Bananas: Potassium Boosts Your Workout
Banana is a healthy and easily portable snack. They are packed with fiber, vitamin B6 and potassium. These are nutrients that support long-lasting energy and muscle function. Bananas are especially appealing as a snack before or after a workout. Combine a banana with a glass of fruit juice (always with the pulp) for a good energizing combination. This combination also makes a great breakfast to start the day.
4 Kale: Amino Acids and Antioxidants Keep You Alert
Forget the lettuce and add some extra energy to your salad by using nutrient-rich kale as a base. Kale is also great sautéed as a side dish, cut into soups, and tossed into whole-wheat pasta. Collard greens contain the amino acid L-tyrosine, which can help you feel better. it also contains a number of antioxidants and fiber to fill you up and help keep your blood sugar stable.
5 Pistachios: Pistachios full of protein and fiber
Pistachios contain a combination of protein, fiber and heart-healthy monounsaturated fats that make them a perfectly healthy snack. The rich protein content of pistachios makes them an ideal food for energy throughout the day. If the nuts are very caloric, on the other hand, 23 pistachios have only 100 calories. Pistachio bonus, having to remove the shell slows you down and prevents overeating.
6 Hummus: A high-protein dip with a nutritious boost
Hummus is a Mediterranean sauce made from a few simple ingredients: chickpea puree, a base of sesame, olive oil and lemon juice. This blend provides all energy nutrients. The fiber and protein that chickpeas provide stabilize blood sugar levels, reduce hunger and provide energy.
Used as a “dip” for nutrient-dense vegetables, such as red pepper strips or carrot sticks, hummus makes a great mid-afternoon snack. You can also use it as a spread for sandwiches instead of mayonnaise.
7 Greek Yogurt: A Creamy Energy Solution
When it comes to yogurt, Greek varieties can provide twice as much protein to quell hunger as other dairy products. In addition, they are rich in probiotics. Making it a super energizing breakfast, lunch or snack. Its chunky texture is the perfect canvas for a variety of toppings that can make it even more substantial. Mix fresh berries and chopped nuts for a nutrient-dense treat. Be sure to choose a low-fat, low-added-sugar Greek yogurt to keep the calorie count to approximately 100 per container.
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