How to Fight Fatigue with Food?
As a nutritionist, it is part of my job to provide certain meal plans to my patients. One of the most common complaints that I get from them is tiredness or fatigue. Well, that is actually caused by a number of factors but one of the main ones is poor diet.
Eating the right foods and taking the right supplements is key to making sure that you get sustained energy for most of the day.
So, what foods are great to help you combat fatigue? Here are just some of the best out there:
Add Protein to Your Snacks
You already know the value of protein, right? It not only aids in muscle recovery and development but it is also important for a variety of body processes.
That being said, eating protein should not only be done during your major meals but you should also think about consuming protein for your snacks as well.
A simple ham or chicken sandwich is a great example of that as you not only get protein but you also get some carbs from the bread too.
Get Adequate Amounts of Fiber
Dietary fiber is crucial because aside from making sure that your innards are clean and healthy, it also helps your digestive system as well. Not to mention that it also helps regulate your blood sugar levels too.
Fiber-rich foods should be consumed every day. Think about whole grains, legumes, oatmeal, seeds, nuts, and vegetables.
Don’t Be Afraid of Carbs
A lot of people nowadays fear carbohydrates but that is mainly because they get their carbs from refined products like white bread or pasta.
Always remember that carbohydrates are not created equal. There are those that are created by adding sugar and salt and there are those that are considered healthier alternatives.
You should only be getting your carbs from whole grains since they are more complex and are therefore perfect for providing you with consistent and reliable energy.
Keep in mind that your brain is an energy-hungry organ which means that it should be supplied with long-lasting energy throughout the day.
A lot of people believe in the ‘bro science’ that you should workout when your tummy is empty so that you will feel light and more energetic, but the opposite is true. If you go to the gym without eating anything prior to your workouts, it will result in poor workout performance since your body doesn’t know where to get its energy.
If you are a more active person, it is important that you think about the proper pre- and post-workout nutrition. In other words, eat foods pre- and post-workout, ideally those that contain all of the major nutrients (protein, carbs, and some fat).
Adequate Hydration is Key
If you are dehydrated, your body will use energy just to maintain an adequate water level in your system and that is something that you do not want to happen (plus, being dehydrated feels nasty).
Always hydrate yourself simply by consuming adequate amounts of water. It is also best that you minimize your coffee intake as that can lead to dehydration when consumed in large quantities.