Boost Energy without Caffeine
Coffee: trying to cut back? Here are some ways to boost energy that don’t involve caffeine.
The body needs water – multiple glasses a day. Being hydrated is an easy and inexpensive way to increase energy levels. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.
This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch. But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads.
Don’t forget protein
Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source.
Keep your carbs smart
Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice, and whole wheat bread, and avoid sweets, which cause energy to plummet.
Snacks are important
If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Combine complex carbs with a protein and/or fat for lasting energy. Snacks can prevent overeating at mealtimes.
Omega-3 fatty acids
Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.
Almonds, walnuts, and Brazil nuts are rich in magnesium; a mineral important in converting carbohydrates into energy. Other sources of magnesium include whole grains and dark green vegetables.
Don’t skimp on calories
Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting (not exceeding) your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients.