Our body requires a certain amount of energy for the brain to function and muscle to work well during exercise. So, we need to provide enough fuel for the body to work to its optimum.

Let’s face it; calories are energy. If you are wondering how much calories you need, check out the calorie calculator. The amount you need depends on your age, height, weight, and activity level.

It is quite common that when we feel sluggish at some time of the day, to go for a cup of coffee , a Coke or Red Bull for the “ pick-me-up” effect. Caffeine in these drinks gives you false energy by stimulating the central nervous system.

Most people mistakenly think that being healthy is cutting calories. What you need is good quality calories.

Here are 5 ways you can fuel up your body for energy:

1) Good Carbohydrate and Protein

Eating simple carbohydrates such as pasta, white rice, bread, sugary drinks give the initial quick boost of blood sugar, providing energy but rapidly declines. That is why you feel sleepy after a lunch of such food.

Go for fruits, vegetables, and whole grain and lean protein instead. Fruits and vegetables and whole grains are complex carbohydrates that do not spike blood sugar level.

Eat lean protein from fish, poultry, beans, cheese, yoghurt and soy. They are do not have the saturated fats and are more efficiently processed and absorbed into the body.

2) Timing

Many people tend to take majority of the calorie required at the end of the day with a huge dinner. You should spread out and ensure that you eat half of the total calories by midday.

Eating small meals throughout the day will help to keep the energy level up and metabolic rate high to burn the fat in the body.

3) Exercise

Exercise helps to burn more calories during the day and night. It improves blood and lymphatic flow, sending nutrients and oxygen to the body cells as well as removing toxins from the cells.

If you feeling sluggish or sleepy during the day or at a meeting, try these exercises:

  • Deep breathing for 20-30 times
  • Rotate your ankles
  • Wriggle your toes.

Sleepiness means your brain is not getting enough oxygen and nutrients. By doing these exercises, you wake up your body and increase blood flow thereby delivering the required oxygen and nutrients to the brain cells.

4) Power Nutrients

Vitamin B1 ( thiamine ) is the key ingredients in the body for the transfer of energy from the food we eat into energy for the body.  You can get vitamin B1 from brewer’s yeast, wheat gem, pork, and liver.

Co-enzyme Q10 is the key ingredient involved in the energy production of the cell. It is like the spark plug in the car engine. You can get co-enzyme Q10 from soya bean, rice bran, spinach, onions, mackerel, and sardines.

5) Water

Water is important for flushing of toxins out of our body.  Not drinking enough water will lead to self-poisoning and tiredness.

For every 5% drop in water intake, there is a 25-30% decrease in energy level.  How much water do you need: 30 ml for every kg of body eight.

I am sure you will agree with me that it is not fun feeling tired and sluggish. So, try these out and boost your energy level to achieve your objectives for the day.

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