Foods for energy

Nutritionists claim that the right food should not only satisfy hunger and thirst, but also replenish strength, give a boost of energy and vigor. Sometimes it is enough to slightly change your own taste habits - and a positive result will not take long to come. And if you also focus on the usefulness of products, then food will become not only a necessity, but also a pleasure that improves mood, health and, ultimately, the quality of life.

Products for strength and energy

Products for strength and energy are able to resist fatigue, lethargy and apathy, as they contain all the nutritional components, a set of vitamins and microelements. They are distinguished by high digestibility, nutritional value, balanced dietary indicators.

1. Yogurt contains beneficial microorganisms that support healthy bowel function, as well as substances that can combat chronic fatigue syndrome. Yogurt promotes the formation of serotonin, a substance responsible for energy and good mood. Healthier foods are natural products, without fillers and sugar.
2. Spinach leaves contain iron, which is involved in the production of hemoglobin and the transport of oxygen. A lack of this microelement causes fatigue. Magnesium, which spinach is rich in, relieves depression, seizures, and loss of appetite, while potassium is needed for normal muscle function. The greens are eaten fresh or as an ingredient in salads, soups, and sauces.
3. Beans are rich in fiber, so they cleanse the intestines, that is, remove toxic substances from the body. Manganese and copper are essential for the production of energy by mitochondria, magnesium and potassium activate blood circulation, iron strengthens the immune system and physical strength. Beans are an excellent side dish, salad ingredient.
4. Mackerel is a source of vitamin B12, which is necessary for the production of red blood cells. Without it, the body is at risk of anemia. A sufficient number of red blood cells provides the blood with oxygen and, accordingly, energy. For healthy dishes, fresh fish should be used.
5. Pomegranate as a storehouse of vitamins and minerals has been known since ancient times. A small portion will increase immune and physical strength, stimulate appetite: half a fruit or a glass of fresh juice.
6. Chicken fillet is a source of proteins and iron. A serving of meat provides sufficient activity and vitality of the body. Just do not get carried away with fried meat dishes seasoned with hot spices.
7. Blueberries, fresh or frozen, are a great way to speed up cerebral circulation and vitaminize the body.

Energy products, as well as products for restoring strength, must certainly be used in the daily diet. Their list can be continued by adding sprouted wheat grains, oat muesli, nuts, cauliflower, seaweed, dairy products, herbal teas.

Products for energy and vigor

Products for energy and vivacity are varied. These are protein foods, cereals, fruits, drinks.

• Nuts

Walnuts, cashews, hazelnuts – these nuts differ in appearance and taste, but all are very tasty and nutritious. Nuts can be eaten separately or in desserts, salads, confectionery. The product contains protein, essential and fatty oils, minerals, vitamins. The components are easily digestible and give a long-lasting feeling of satiety.

Walnuts are especially useful for brain activity, so it is very appropriate for students, schoolchildren and anyone who has to "brainstorm" to eat them before exams. It is also known that people in whose diet nuts occupy an honorable place reach old age and feel cheerful and energetic.

• Dark chocolate

The treat stimulates the production of endorphins, the so-called "happiness hormones." Together with sugar, which gives chocolate its sweetness, the product provides a boost of energy for several hours. A chocolate bar is very useful before an exam or other event that requires increased mental activity.

• Tea

Black, fruit or green tea replenishes the body with liquid, invigorating components, vitamins, antioxidants. It is useful to sweeten tea with natural honey. The invigorating effect after tea comes somewhat more slowly than from coffee.

• Oatmeal

Oatmeal in the morning is not only a healthy tradition, but also quite practical. Oatmeal contains complex carbohydrates and fiber. Adding honey, raisins or nuts to the porridge will increase its energy value.

• Eggs

This product is full of proteins, vitamins and minerals. Eating it for breakfast ensures the body works properly in the first half of the day, and helps to recover during physical training.

• Berries

Strawberries, raspberries, blueberries – all berries are tasty and healthy, all are natural stimulants. If possible, you should start your day with them, adding berries to oatmeal or muesli.

• Orange juice

Citrus fruits not only replenish a person's energy capabilities, but also stimulate brain activity with their smell. This property should be actively used in winter, when the immune system is especially strengthened and protection against colds is provided.

Mood and Energy Boosting Products

There are several ways to increase the amount of energy in the body:

• saturation with food in sufficient quantity;
• stimulant consumption;
• Activation of metabolic processes through more efficient use of calories.

A person's mood is influenced by components that normalize sugar and increase brain activity.

The influence of energy products on human well-being is beyond doubt. The question is, what kind of products are these?

Mood-boosting and energy-boosting foods should contain healthy carbohydrates, plant and animal proteins, fatty acids, fiber, vitamins, microelements, and antioxidants. The menu includes whole grain dishes and bread, various nuts, lean meat, sea fish, greens, vegetables, legumes, and fruits. A separate line in the list is water, the lack of which causes fatigue and energy depletion, slows down metabolism and the excretion of toxins.

Another group of energy products is tea, coffee, chocolate, sweet drinks that turn into energy. Kola nuts, mate, guarana give a powerful boost. Special drinks and gels are used by athletes: these are high-calorie and low-nutritious products.

To stabilize sugar levels, energy and mood, you need to eat often and in small amounts, fresh and healthy food. In addition to food, physical activity of varying intensity, starting with walking, increases vitality.

Pre-Workout Energy Foods

The most beneficial pre-workout energy products are those that contain enough carbohydrate and protein components, but a limited amount of fat. You should not work out on an empty stomach or with a full stomach. Ideally, you should eat an hour or an hour and a half before the start of your workout.

The specific amount of carbohydrates and proteins depends on the purpose of training, the state of the body and other indicators, so the specific dose must be agreed upon with the trainer.

Fatty foods before training are not recommended, as they linger in the gastrointestinal tract, slowing down its cleansing. This condition provokes discomfort: lethargy, nausea, belching and similar symptoms.

A pre-workout meal should include about 20 grams of protein and two to three times more slow carbohydrates. Here's what's good to eat before a workout:

• poultry with rice, pasta;
• fish and potatoes;
• meat with pasta or potato side dish;
• eggs and porridge;
• cottage cheese and bread.

Fish and meat should be lean, bread – coarse. Every athlete should drink enough liquid. A cup of clean water, without gas or sweet components, is useful before, during and after training.

When gaining muscle mass, use protein that is highly digestible. A protein shake completely supplies the athlete's muscles with amino acids.

If the workout is scheduled for early morning, then after sleep you need to take a portion of protein with added carbohydrates, and eat a full breakfast after exercise.

When losing weight, it is also necessary to eat two hours before exercise. If you do not do this, the body will not produce enough energy. If you eat immediately before exercise, the body uses the energy of food, and not fat deposits, which, in fact, need to be reduced by physical exercise.

There are enough products that combine excellent taste, usefulness and invigorating properties. Regular products will help get rid of drowsiness in the morning, restore strength during the day, gain vigor and energy at any time of the day. It is also important not to forget that a good support for a balanced diet is physical activity, as well as a general attitude towards a positive perception of the world around you.