Often when we feel sluggish and can’t even imagine exercising, we turn to caffeine to give us a boost. But abusing caffeine isn’t the healthiest or longest-lasting way to give yourself energy. Instead, turn to these natural energy foods. You may have never heard of some of them, but when you hear about their benefits, especially their ability to increase 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 to 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, sweets, fruit juices, and refined cereals, cause an immediate spike in blood sugar levels, but this period is followed soon after by a “rush” of energy that sometimes 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 maintain 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 get you started.
Of course, you should always consult your doctor before beginning 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 resembles radishes or turnips with green tops and roots that range in color from yellow to purple to black. Those who use maca powder regularly note that it makes them more awake, energetic and more dynamic. Some studies indicate that maca may have a positive impact on energy and stamina, as well as memory and concentration.
How to use :
Today, maca is mainly consumed in powder or capsule form. Make sure you buy maca from a quality grower that guarantees 100% pure maca root powder. Ideally, in addition to the 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 powdered form) per day; however, you should always read and follow the instructions on the label. Many people like to take it before exercising to boost energy.
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, organ meats have been highly prized by people living all over the world for the general health of young and old. Beef liver and heart are usually full of CoQ10. CoQ10 is found in the highest concentration in the cells’ mitochondria, also known as the “powerhouse” of cells because they help produce energy. CoQ10 is generally associated with cardiovascular health, improved stamina, and a healthy response to inflammation. Since our CoQ10 stores decline with age, consuming liver and other organs is a great way to keep levels up.
How to use :
Consider eating beef or chicken liver once a week.
3. Coconut oil
Coconut oil, made from copra, or the fresh meat of the coconut, is a true superfood and an excellent “performance fat.” The milk and oil are squeezed out of the coconut, then the oil is removed. Its qualities make it an excellent option for stir-fries, sauces and pastries. 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.
How to use :
You can make homemade energy fuel by mixing unrefined coconut oil, raw honey, and chia seeds. Simply prepare a scoop of each and consume 30 minutes before exercise.
4.kamut
Kamut® (pronounced ka-moot) is a brand name for 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. Also, 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.
How to use :
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 can be added to baked goods, breads, pastas, waffles, and pancakes. It is even used to brew beer. The fastest way to prepare kamut at home is to soak the beans overnight. After soaking the beans, add one cup of kamut to three cups of water and bring the mixture to a boil in a medium to large saucepan. Once it boils, reduce the heat and simmer for 30-40 minutes or until the grain is tender. If you haven’t soaked the beans 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 the calories in butternut squash are very low considering how filling it can be. One serving contains more than four times the recommended daily value for vitamins, more than half the recommended intake for vitamin C, and plenty of dietary fiber. This orange squash is a highly recommended ingredient for soups, roasted squash, stews, and other nutritious recipes. Animal studies show that this gourd helps reduce fatigue and increases exercise performance.
How to use :
When selecting, look for a solid tan skin with no bruises or damage marks. Brown spots or large indentations along the surface can allow bacteria to enter the squash, so avoid options that appear damaged in any way. You can store it in your kitchen, out of the fridge, but be sure to place it somewhere out of direct sunlight, as sunlight speeds up the degradation process. Butternut squash is usually roasted, but it can be prepared in a number of ways. It is generally cut into cubes before cooking. Try our Pumpkin Salad or Pumpkin Soup.
6. Chia seeds
Chia seeds are little 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. Athletes often use chia for carbohydrate loading, a strategy to maximize glycogen storage in the muscles and liver to optimize endurance and increase performance. In fact, although more studies are needed, one concluded that consuming chia seeds improved performance in 90-minute workouts in the same way that a sweet sports drink would, but without the unhealthy sugar. Additionally, the protein content of these seeds is among the highest of all seeds and grains, giving 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.
How to use :
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.
7. Beans
Beans are very nutritious. In addition to being a lean protein option with plenty of fiber, beans contain vitamin K, vitamin B6, zinc, copper, iron, magnesium, and more.
Eating iron-rich beans can contribute to good energy levels.
How to use :
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 rather than the bulging pods. Why ? The bulging pods are probably too old and may taste bitter.
To start, remove the beans from their pods, like shelled peas. Simply run your finger across the pod to open it. It should contain four or five beans.
The beans are also surrounded by a thick white skin that must be removed. To do this, make a small cut with a knife along the edge of the bean. The bean should come right out of your skin.
For an easier approach, put the beans in boiling salted water and blanch them for about 90 seconds, which helps soften the skin and remove it easily. Immediately remove beans from water and place in ice water to stop cooking. You should be able to squeeze the beans right 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 tuber that belongs to the nightshade family. They are high in insoluble fiber, which can have a slowing effect helping endurance athletes maintain high energy levels for long periods of time. They are also loaded 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 are a deep, vibrant purple color, their flavor is more subtle than other potato varieties. Therefore, unlike the sweet potato that is delicious on its own, the purple potato is usually prepared by adding seasonings.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
tags
Energy bruise Coconut vitality
Well Being3 months ago
