We’ve all experienced that midday energy slump—the one where your eyes are glazing over during your Zoom call and you’re craving a 3pm cup of coffee. It happens! At Life Alive, we’re just as passionate about good food as we are about learning what powers our bodies. We strive to create nourishing meals that are both craveable and offer long-lasting energy.
Try these nine tips to foster sustained energy that will power you throughout the day:
1. Prioritize eating whole, unprocessed foods
Food is fuel, so the foods you choose each day make a big difference in how your body will feel. Typically, processed foods contain little fiber and are often high in sugar, which will cause the body to treat them like simple/refined carbohydrates that give quick bursts of energy. But after that burst, you’ll likely experience an energy slump and feel tired. Whole, minimally processed ingredients, however, have less sugar and more fiber, allowing you to stabilize blood sugar levels and sustain energy over longer periods of time. These include fruits, vegetables, grains, tofu, legumes, nuts, seeds and so much more.
2. Opt for complex carbs
Besides being delicious, carbs are the body’s preferred source of energy since they are fast-acting. But some carbs will sustain you more than others. Simple or refined carbohydrates such as white bread, pasta or white rice are released quickly into the bloodstream and can lead to energy spikes that are followed by those crashing energy lows. On the other hand, complex carbohydrates like oats, brown rice, quinoa, beans and some starchy vegetables like sweet potatoes burn strong and slow due to their fiber and protein content, which creates a steady supply of energy.
3. Eat enough protein
Protein is a powerhouse, responsible for repairing and building muscle and tissues in the body. It helps build and maintain the digestive system, which is in charge of metabolizing all the food we eat and turning it into fuel. Beyond that, protein takes longer to break down, keeping you satiated for longer and providing more sustained energy. That’s why we serve up a variety of delicious plant-based protein options in the Life Alive kitchen, from beans and legumes to falafel, hummus and tofu.
4. Incorporate healthy fats
Fat is not the enemy! In fact, fat is an essential element for fueling your body. Beyond being heart healthy, unsaturated fats, like extra virgin olive oil, avocados and nuts are broken down slowly and provide steady energy. Supporting cell growth, protecting organs and helping the body absorb vitamins and minerals, unsaturated fat is key to keep you healthy and energized. Saturated fats, while okay in moderation depending on your dietary goals, are typically responsible for more LDL cholesterol, so current guidelines suggest prioritizing unsaturated fats in your diet. At Life Alive, we use organic extra virgin olive oil for roasting, in our falafel and hummus recipes and as the base of many of our house-made sauces and dressings. We also celebrate avocados and a variety of nuts and seeds throughout our menu.
5. Hydrate, hydrate, hydrate
One of the simplest things you can do to maintain your energy? Drink water! Your body is made up of 60% water and your brain is 75%, so it’s only logical that when you’re dehydrated, your body and brain will experience fatigue and low energy. Many registered dieticians recommend at least eight cups per day, but you can also “eat your water” with h20-rich foods like watermelon, cucumbers, celery, strawberries and cauliflower.
6. Get your essential vitamins and minerals
There are a multitude of reasons to make sure you’re getting vitamins and minerals in your daily diet—and lasting energy is certainly one of them.
B12:
B12 helps nearly every cell to promote energy, helping form red blood cells and converting protein and fat into energy.
It’s found in foods of animal origin, but you can get your B12 in nutritional yeast and eggs at Life Alive.
Vitamin C:
Another powerhouse, contributing to fatigue reduction and a well-functioning metabolism.
Find it in a variety of ingredients at Life Alive, from citrus to peppers, broccoli and brussels sprouts.
Magnesium:
Involved in nearly every metabolic process in the body.
Foods like spinach, quinoa, cacao, black beans, edamame, avocado and almonds all are chock-full of this mineral.
Iron:
Absolutely critical for energy production.
It is essential for making hemoglobin, which carries oxygen to cells so they can function properly and provide energy.
Iron is included in so many foods, from eggs and tofu to spinach, dates and kale—all of which you can enjoy at Life Alive.
7. Eat throughout the day
While it may seem like a no brainer, eating regularly is also key to helping maintain an even level of energy throughout the day. There’s a reason for the term “hangry”! We like to start with a protein and fiber-rich breakfast and continue on through the day with balanced meals and snacks that include complex carbs, unsaturated fats and protein.
8. Mindful sugar intake
Don’t get us wrong, we love a sweet treat. However, sugar—in any form—can affect the healthy functioning of your brain, hormones, gut, skin and energy levels. Like processed foods, sugar can raise your blood sugar levels rapidly to give a quick burst of energy, followed by a crash. Instead, we opt for treats that are naturally sweet like fruit, which doesn’t cause as much of a blood sugar spike since it’s paired with fiber. According to the Glucose Goddess, enjoying sweet treats at the end of a full meal including fat, protein and fiber rather than alone will also cause less of a spike.
9. Consume caffeine in moderation
We’re only human–we savor a good cup of coffee in the morning. And although it offers vitamins and antioxidants, the caffeine in coffee is a stimulant that gives only a short burst of energy. It will not give you sustained energy throughout the day and tends to cause an energy slump later. By limiting your consumption, you can still enjoy your cup without relying on it to provide adequate fuel.
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