BY GABRIEL ISAAC OTUK
Your energy levels during the day’s activities are affected by the kind of meal option you take for breakfast, lunch, or a snack. They may be to blame for your fall in energy levels.
As a researcher in the field of nutrition, I have discovered that certain foods are energy sappers, while others will boost your energy as the day progresses.
If the foods listed below are your favourites, then they are the biggest culprits for your flagging energy.
While this may seem counter intuitive, but drinks rich in caffeine like coffee and tea may be the cause of you feeling tired in the middle of the day. This is because they give you a quick state of alertness due to increased blood circulation upon intake.
This means that indulging in caffeine will require that you take it sticking to around 200 milligrams a day but drinking it in small doses, and preferably before noon.
Therefore, that cup of coffee i s ideal. For it will keep you going until 3pm. Nevertheless, morning breakfast is the best energy fix for you It’s a meal that literally breaks the fast you experience during the night, hence helping you power up your day.
When you have sweet treats after lunch, they can put you in a food coma faster than you can imagine. The amount of sugar going into your body causes a surge of insulin from the pancreas.
This sugar surge frees up a lot of the amino acids called tryptophan from the brain, making you sleepy. So, skip the after-lunch pastry and wait to indulge until such a time when it will not be a huge deal if you start dozing off.
White bread contains carbohydrates which have a high glycemic index (foods that quickly turn into glucose upon intake). High glycemic index carbohydrates have less fibre, and they get digested and absorbed very fast into the blood system.
This creates a short-term energy supply, making you feel tired a few hours after the meal.
High glycemic index carbohydrates have less fibre, get digested and absorbed very fast into the blood system.
This creates a short-term energy supply and not a long term flow of energy, making you feel tired after some hours of the meal.
Keep your energy boosted
- Eat more of iron from plants. Certain nutrients especially iron may help a woman feel more energised. Women between ages 20 and 49 are iron deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells and too little has been shown to decrease immunity. Its sources include Beans, lentils and spinach.
- Eat the right food combination. In this context, the right formula for maximum energy is: Fruits Vegetables, whole grainslean protein plant-based fat/spice. Your breakfast has to contain more energy-giving foods. Always have high antioxidant fruit.
Gabriel Isaac Otuk is a nutritionist and consultant with the UCU sports department