Surely, everyone has heard about the need to eat properly and eat healthy food, but not everyone fully represents the benefit of a particular product and how it is able to influence the body. But most products for energy and energy are available and deprived of attention, or not included in the daily diet.
How food affects energy
As you know, food is a source of human vitality, it gives strength to the performance of daily affairs, affects our emotional state and health. Thanks to vitamins and minerals in some foods, it can significantly improve well-being or the substances contained in others, on the contrary, adversely affect health.
The unit of measure for energy supplied with food is called "calorie." Each gram of protein or carbohydrate contains about 4 kcal, in fats this figure is 9 kcal. The main products that provide energy and vigor are sugar and fat, they are processed into simple carbohydrates, and then synthesized into energy.
To feel energetic, you need to enrich your diet with simple carbohydrates and complex ones, supplement with proteins, vitamins, minerals and observe the water balance. Among other things, it is very important to spend more time in the air, so the brain is saturated with oxygen and produces hormones serotonin and dopamine, which, in turn, are responsible for a good mood.
Other factors affecting energy
In addition to nutrition, for vigor and energy, there are other nuances in human life. Each of us needs a certain amount of energy, its volume is determined by the following factors:
- Age. The older a person becomes, the more energy he requires and expends.
- Gender affiliation. As a rule, men need many times more energy.
- Exercise stress. An active lifestyle, physical labor, and sports take a huge amount of energy.
- Emotional and mental stress. It is a mistake to think that exclusively physical activities take energy. Probably everyone knows the feeling of powerlessness due to emotional stress or fatigue after mental stress, all because a lot of useful trace elements are spent on brain activity and stabilization of the nervous system.
- Lack of relaxation. In the absence of a healthy sleep or normal rest, the body is constantly in a state of stress and spends energy on its recovery.
Minerals and Vitamins
Trace elements play an important role in our body and are responsible both for the internal state and for the external. Each of them has its own meaning in the coordinated work of the body.
Food for energy and energy includes:
- Complex carbohydrates, including glucose, are directly related to the normal functioning of the brain, as well as the entire nervous system.
- Fiber - cleanses the body of toxins and toxins, is responsible for the feeling of satiety, and regulates blood sugar.
- Magnesium - is involved in most biochemical reactions that occur in the body.
- Iron - is responsible for the level of hemoglobin in the blood, prevents the occurrence of an increased feeling of fatigue.
- Selenium is an important trace element, it is also an antioxidant, helps to maintain the necessary supply of energy and supports the psychological state of a person.
- Thiamine - it is also “vitality vitamin” or vitamin B1. Involved in energy metabolism and contributes to the normal fermentation of carbohydrates.
- Pyridoxine is also a vitamin B6. Promotes the synthesis of hemoglobin and the formation of red blood cells. Stabilizes the nervous system.
- Vitamin B8 - is a powerful antidepressant, is involved in the metabolism of fats.
- Biotin - aka Vitamin B7, is involved in the metabolism and synthesis of enzymes necessary for carbohydrate processes.
- Vitamin A is a strong antioxidant that supports the normal functioning of the body and contributes to its recovery after physical activity.
- Vitamin E - is responsible for the appearance of hair and skin, stimulates the restoration of mitochondria (the energy nucleus of cells).
Top 10 “invigorating” products
Below are the products that energize the whole day and have a beneficial effect on the work of the whole organism.
Answering the question, what kind of food gives maximum energy and vigor, consider the list of the most popular products:
- Oatmeal, granola. Foods rich in both simple and complex carbohydrates, magnesium, phosphorus, vitamin B1, all of them are involved in intercellular metabolism. It gives a powerful burst of energy, is quickly absorbed and therefore has a short duration. Oatmeal or granola is better to eat with a slice of butter, add nuts and dried fruits.
- Dried fruits. Fructose in the composition of dried fruits refers to simple carbohydrates and is absorbed within 10 minutes, fiber promotes metabolism and improves bowel function. Regular consumption of dried fruits has a beneficial effect on the functioning of the cardiovascular system. Among the most energetically useful include: dried apricots, dried bananas, pears.
- The eggs. Chicken eggs are rich in protein, but in quail its amount is almost 3 times more. Simple fats contained in this product are quickly absorbed and energized for the whole day, and choline, or more simply vitamin B4, improves brain activity. Quail eggs can be eaten raw or boiled, but chicken is of maximum benefit if you eat them in a boiled state.
- Honey is on the list of food for energy and vigor, is considered the most useful product for the brain. It contains a high concentration of carbohydrates, minerals, sucrose and vitamins. It is scientifically proven that honey improves blood composition and memory, promotes concentration. Doctors and nutritionists recommend completely abandon sugar and replace it with honey. It should be noted that at temperatures above 65 ° C, it loses almost all of its healing properties.
- Coffee. Experts still have not come to a consensus, this product is harmful or not. Absolutely exactly one thing - caffeine acts as an encouraging and stimulating agent, in addition, it improves memory. When abused, caffeine is addictive and other products useful to the body cease to act on it properly.
- Fruits and vegetables. Absolutely all vegetables and fruits to a greater or lesser extent contain fiber. She, in turn, provides the body with energy, improves digestion, cleanses the intestines from toxins. In addition, fruits and vegetables are included in most weight loss programs, are included in postoperative diets - all due to their easy digestibility and benefits.
- Fruit yogurt. Lactobacilli as part of yogurt normalize the intestinal microflora, fruits and a minimum amount of sugar are charged with the necessary energy. Having a snack with yogurt, the feeling of hunger is dulled, while the body receives its charge of vivacity. If you eat it every day, the work of the gastrointestinal tract is normalized.
- Mackerel is a storehouse of vitamin B12 and omega-3 fatty acids essential for the brain. Thanks to these elements, the brain produces hormones of "joy" - dopamine and serotonin. In addition, mackerel is rich in minerals, proteins and healthy fats. It is a natural stimulant of energy without harm, with benefits for the body.
- Beans The entire legume family has a composition rich in proteins and complex carbohydrates. A salad of fresh vegetables with green peas or beans with greens can be a good alternative to oatmeal for breakfast, moreover, beans fill us with energy for the whole day.
- Nuts - a nutritious product containing a lot of healthy vitamins, minerals, fatty acids, proteins and carbohydrates. Their benefits: improved brain and heart function, accelerated metabolism, normalization of the nervous system and the whole organism. It is recommended to eat nuts with honey, add to salads, porridge, cottage cheese desserts and so on.
Other energy sources
There are also other products that provide energy and vigor, and strength:
- Chocolate. It should be clarified that we are talking about dark chocolate with a high content of cocoa beans, it stimulates the brain, prevents neurosis, restores the body's defenses, strengthens blood vessels. Recommended as a prophylactic against varicose veins, smokers and people working in difficult conditions.
- Spinach, or as it is often called the “king of herbs”, is extremely healthy. With regular use, it contributes to stress resistance, improves performance, prevents the occurrence of eye diseases, and normalizes bowel function.
- Cabbage. Regardless of the type of cabbage, it has a beneficial effect on the metabolism in the body, has a slight analgesic and anti-inflammatory effect. It includes: iron, folic acid, zinc, B vitamins, phosphorus.
- Water. Of course, water cannot be a source of energy, but everyone knows that a person consists of about 70% of water. With a disturbed water balance, a feeling of exhaustion appears. Water is a kind of conductor of nutrients entering the body, and it also removes harmful substances from it.
- Seafood for energy and vitality is a food that is valuable in healthy trace elements, protein, iodine, phosphorus, magnesium and selenium. Protein contained in marine products is better and easier to digest than meat. Iodine is indispensable in the work of the thyroid gland and the entire endocrine system, magnesium strengthens the nervous system, phosphorus is useful for the brain. Among other things, seafood has a low calorie content and is suitable for people who want to lose weight.
How often do you need to eat?
It should be noted right away that you do not need to bring to fanaticism and eat only these products, this can cause an allergic reaction with its characteristic symptoms, indigestion and other intestinal disorders.
To understand how to eat for energy and vigor, you need to create a varied diet based on the following principles:
- breakfast is the most satisfying and nutritious with a high content of simple carbohydrates, after such food a person quickly receives a portion of energy and a charge for the whole day;
- dinner should consist of hearty, but not fatty dishes;
- dinner - it can be simple without frills, it is good if complex carbohydrates are included in it.
The last meal should be no later than 3 hours before going to bed, otherwise heartburn, insomnia, unnecessary fat deposits, a morning feeling of lethargy and lack of sleep, and even the most wholesome breakfast can not correct the situation.
Folk remedies
Among the people you can hear reviews about separate nutrition for energy of vigor. Many diets teach people to count calories and divide the daily diet into several frequent meals. Those who want to lose weight have long appreciated this method and note the positive dynamics of their health status.
In addition to products that provide energy and vigor to the body, you can tone up and get a boost of vigor, using proven folk remedies:
- Essential oils. Depending on the composition, this or that oil acts in a special way on a person: some have a relaxing effect, others are calming, and others are energizing. Oils based on citrus and rosemary are most suitable for this. It is recommended to add essential oils in a few drops, taking a bath or as aromatherapy.
- Bran infusion is one of the most effective energy infusions. To prepare it, add a glass of bran to 1 liter of drinking water and boil for one hour over medium heat, then filter and drink 0.5 cups 3 times a day. The course of admission is 2 weeks. The tool not only eliminates the feeling of chronic fatigue, but also removes toxins.
- Kissel from the wild rose. Due to the high content of vitamin C, the drink enhances immunity, gives strength and improves overall health. Recipe: 2 tbsp. tablespoons of crushed rose hips are poured with 2 cups of boiling water, wrap and let it brew. Drink jelly in the morning, optionally you can add a little honey.
Food before workout
The nutrition of athletes differs significantly from the usual diet. It mainly consists of an increased amount of carbohydrates, which provide energy for physical exercises and proteins that increase muscle mass.
Recommended products for vitality and energy before training:
- boiled turkey with omelet;
- baked chicken breast;
- oatmeal;
- cottage cheese with berries and fruits;
- cabbage casserole with chicken.
In addition to food can be protein shakes and bars, milk drinks. Thanks to their special composition, they give strength and adjust the body and brain to active physical activity.
Coffee: drink or not drink?
Foods that provide energy and vitality also include coffee and drinks containing caffeine. When a person is exhausted and tired, a cup of strong coffee has an instant stimulating effect. Caffeine speeds up the heartbeat, has a diuretic effect, increases performance, improves concentration and memory, promotes good metabolism. Research has shown that drinking coffee daily is a preventative measure for diabetes and Parkinson’s disease.
Caffeine dependence produces the opposite effect: there is anxiety, insomnia, trembling in the body, dehydration, hypertension. It is important to understand that caffeine in the composition of tablets, drinks and other products provides an artificial charge of energy and its short-term effect.
You need to drink coffee in moderation - just one cup in the morning to get a boost of vigor, or drink it before an important meeting in order to improve concentration and attention.
Fatigue Enhancing Products
Unfortunately, most modern food products harm the body to one degree or another. Some of them take energy and exacerbate the feeling of fatigue.
By mistake, some people use these products for energy and vigor:
- fat meat;
- pasteurized products;
- sugar;
- artificial additives;
- alcohol products;
- salty, fried and spicy foods.
It is quite natural that giving up all your beloved and, nevertheless, harmful products in one day is impossible. Starting to use the right products for energy and energy is necessary gradually. You can replace some products with more useful ones, prepare food in a different way, instead of unnatural additives, start using useful herbal analogues. After a few weeks, the results will be felt: significantly improved health, physical condition and, of course, appearance.