Often when we’re just feeling sluggish and can’t even imagine exercising, we turn to caffeine to give us a boost. But abusing caffeine isn’t the healthiest or most lasting way to give you energy. Instead, turn to these natural foods that give you energy. You may never have heard of some of them, but when you hear about their benefits, especially their ability to boost overall energy levels, you’ll want to add them to your food cart. on your next visit to the market. After all, in addition to getting enough sleep and staying hydrated, the foods you eat are essential for maintaining healthy energy levels.
What are energy foods?
At the most basic level, food provides you with energy in the form of calories, which are a measure of energy. But each food has a different impact on your energy level. There are three macronutrients: carbohydrates, fats and proteins. Carbohydrates are the fastest source of energy and are our body’s preferred source of energy. Carbohydrates come in two forms: simple and complex. Simple carbohydrates, such as white bread, candies, fruit juices and refined cereals, cause an immediate spike in blood sugar levels, but this period is followed soon after by an energy “boost”, which often leaves you without energy.
Complex carbohydrates, on the other hand, generally contain fiber and take longer to digest. They produce a much slower rise in blood sugar levels and help sustain energy levels for longer. Legumes, oats and whole grains are examples of complex carbohydrates.
So what are the best energy foods? Here’s a great list to start with.
Of course, you should always consult your doctor before starting any new diet or lifestyle.
The best foods that give you energy
1. Maca Root
Maca is a type of cruciferous vegetable native to the Andes of Peru. It looks like radishes or turnips with green tops and roots that vary in color from yellow to purple and black. Those who regularly use maca powder note that it makes them more awake, more energetic and more dynamic. Some studies indicate that maca can have a positive impact on energy and endurance, as well as memory and concentration.
How to use it :
Today, maca is mainly consumed in the form of powder or capsules. Be sure to buy maca from a quality harvester who guarantees 100% pure maca root powder. Ideally, including maca extract, you should also look for a variety that is raw and organic. It is best to start by taking about one tablespoon (in powder form) per day; however, you should always read and follow label directions. Many people like to take it before exercising for an energy boost.
2. Liver from a grass-fed animal
The liver is an organ found in the abdominal cavity of humans and many animals. Chicken liver and beef liver are the two most common types in many countries. Throughout history, people living around the world have highly regarded organ meats for the overall health of young and old. Beef liver and heart are usually full of CoQ10. CoQ10 is found in greatest concentration in the mitochondria of cells, also known as the cell’s “powerhouse” because they help produce energy. CoQ10 is generally associated with cardiovascular health, better endurance, and a healthy response to inflammation. Since our CoQ10 stores decline with age, consuming liver and other organs is a great way to keep your levels high.
Consider eating beef or chicken liver about once a week.
3. Coconut oil
Coconut oil, made from copra or the fresh flesh of the coconut, is a real superfood and an excellent “performance fat”. The milk and oil from the coconut are squeezed, then the oil is removed. Its qualities make it an excellent option for stir-fries, sauces and baked goods. Coconut oil is easy to digest and helps produce long-lasting energy. Some studies show that when you take quality unrefined coconut oil, its medium-chain fatty acids, or MCFAs, are sent directly to the liver to be converted into energy.
You can make homemade energy fuel by mixing unrefined coconut oil, raw honey, and chia seeds. Just put together a tablespoon of each, and consume 30 minutes before exercise.
Kamut® (pronounced ka-moot) is a brand name given to khorasan wheat. This cereal had been all but forgotten, but has recently enjoyed a resurgence in popularity due to its pleasant taste, texture, nutritional value and hypoallergenic properties. Kamut brand wheat has a delicious, buttery flavor. Moreover, it is known to be easy to digest. Like bulgur wheat, it contains more protein, fat, vitamins, minerals and amino acids than regular wheat. It is therefore a more nutritious substitute. It is known as a “high energy cereal” due to its high percentage of fat, which provides more energy than refined carbohydrates.
You can buy a Kamut product online or at your local health food store in the cereal or flour aisle. Wheat is used much like modern wheat, and it can be added to baked goods, breads, pasta, waffles, and pancakes. It is even used for brewing beer.,The fastest way to prepare kamut at home is to soak the grains overnight. After soaking the grains, add one cup of kamut to three cups of water and bring the mixture to a boil in a medium or large saucepan. Once boiling, reduce heat and simmer for 30-40 minutes or until grain is tender. If you haven’t soaked the grains overnight, the next best option is to simmer them for an hour.
5. Butternut squash
The incredible nutritional value of butternut squash is hard to overestimate, and butternut squash calories are very low considering how filling it can be. One serving contains more than four times the recommended daily value of vitamins, more than half the recommended intake of vitamin C, and plenty of dietary fiber. This orange squash is a highly recommended ingredient for making soups, roasted butternut squash, stews, and other nutritious recipes. Animal studies show that this squash helps reduce fatigue and increase exercise performance.
When selecting, look for a solid tan colored hide with no bruising or damage marks. Brown spots or large nicks along the surface can allow bacteria to enter the squash, so avoid options that appear damaged in some way. You can keep it in your kitchen, out of the fridge, but be sure to put it somewhere out of direct sunlight, as sunlight speeds up the degradation process. Butternut squash is most commonly roasted, but you can prepare it in a variety of ways. In general, it is cut into cubes before cooking. Try our butternut squash salad or our butternut squash bisque.
6. Chia seeds
Chia seeds are tiny superfoods that are commonly grown in many regions. Chia is generally easy to digest when prepared correctly and can be a very versatile ingredient that works well in a variety of recipes. Chia is often used by athletes for carbohydrate loading, a strategy to maximize glycogen storage in muscle and liver to optimize endurance and boost performance. In fact, while more studies need to be done, one concluded that consuming chia seeds improved performance in 90-minute workouts the same way a sports drink would. sweet, but without the unhealthy sugar. In addition, the protein content of these seeds is among the highest of all seeds and grains, which gives them the ability to help build muscle mass and increase strength. Research shows that eating protein as a post-workout meal can aid muscle recovery.
Consume one to three tablespoons daily, ideally before a workout. Be sure to consume them with plenty of water, which helps the fibers do their job. Try our Blueberry Lemon Chia Seed Pudding or our Pumpkin Chia Seed Protein Pudding.
Beans are very nutritious. Besides being a lean protein choice with lots of fiber, beans contain vitamin K, vitamin B6, zinc, copper, iron, magnesium and more.
Eating iron-rich beans can contribute to good energy levels.
Bean pods look like a large sweet pea, but when looking to buy them, be sure to find the green pods that are tight and firm instead of the bulging pods. For what ? The bulging pods are probably too old and may taste bitter.
To start, remove the beans from their pods, like shelling peas. Simply run your finger along the pod to open it. It should contain four or five beans.
The beans are also surrounded by a thick white skin that needs to be removed. To do this, make a small cut with a knife along the edge of the bean. The bean should come straight out of its skin.
For an easier approach, put the beans in salted boiling water and blanch them for about 90 seconds, which helps soften the skin and remove it easily. Immediately remove the beans from the water and put them in ice water to stop them cooking. You should be able to squeeze the beans straight out of their skins.
To prepare them, steam them until tender, then sauté them in a mixture of sea salt, organic olive oil and fresh lemon juice. Mashed beans or in a mixed green salad also work well.
8. Purple Potatoes
Purple potatoes are a type of root vegetable that belongs to the nightshade vegetable family. They are high in insoluble fiber, which may have a retarding effect that helps endurance athletes maintain high energy levels for long periods of time. They are also charged with electrolytes like potassium. The purple potato contains 341 milligrams of potassium per half-cup serving, or 10 percent of the recommended daily value.
How to use them:
Although they have a rich, vibrant purple color, their flavor is more subtle than some other potato varieties. For this reason, unlike the sweet potato which is delicious on its own, the purple potato is usually prepared by adding seasonings.