You Are What You Eat
Tired? Drained? Pooped? No matter how you put it, you're beat and need to drum up some energy. You are not alone. Many people have trouble getting in gear in the morning, experience the afternoon slump or just want to crash on the couch in the evening. The exhaustion can be a constant problem for some folks. According to the CDC, 2.2 million Americans experience marked fatigue lasting at least six months.
Sluggishness can be caused by many factors, but experts say poor nutrition is a big culprit. A well-balanced diet, on the other hand, can boost energy.” Food is truly our body's fuel," says Cindy Moore, MSRD, director of nutrition therapy for The Cleveland Clinic. "What we choose as our fuel is going to absolutely impact the performance of our bodies.” How do we fill up our personal tanks, and how well do they make our engine run? The experts weigh in on how major food and drink sources and habits affect energy levels.
The Forgotten Meal
At the beginning of the day, most people dash off to work or school without a thought to their body's dietary needs. Who has time to eat in the morning anyway? "Breakfast is an easy meal to forget," says Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine. "But if people are skipping breakfast and find they're tired by midmorning, then it's time to re-evaluate that eating habit.” Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.
Complex Carbohydrate Charge
Healthy eating doesn't stop in the morning. A well-balanced diet throughout the day is an essential source of sustained energy. The American Medical Association recommends that 50% to 60% of overall food intake come from carbohydrates, 30% from fat, and the rest from protein. Although carbohydrates have gotten a bad reputation, the nutrient is still the body's preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Center for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy, but deplete it in the long run. The best way to maximize the body's potential for energy is to eat a combination of complex and simple carbohydrates. Complex carbohydrates, which are slow burning, should represent the bulk of the carbohydrates we eat, says Grotto. Foods such as whole grains and starchy vegetables such as potatoes, squash, pumpkin, and carrots fall into this category. This does not mean ignoring simple carbohydrates with a slower burn, such as the sugar fructose, found in fruits, vegetables, and honey. They can provide an immediate source of energy.
Fat Force
Fat has also gotten a bad reputation, and for good reason. Too much of the "bad" fats is associated with heart disease, some types of cancer, and some chronic illnesses. In the right amount, however, fat can make food taste good, and is a concentrated source of energy.
In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood, and monounsaturated fats such as olive oil, meat, and poultry. The unsaturated variety can help lower "bad" LDL cholesterol.
Protein Power
Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, transports hormones and vitamins, and creates muscle. Muscles and many hormones are, in fact, made up of protein. So replenishing the body's source of the nutrient is very important. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.
In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body with energy. Preliminary studies have shown that people with high-protein diets appear to be able to work longer and harder, says Finley.
The Weight of Water
Two-thirds of the human body is made up of water. Without it, we could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It is also an essential ingredient in the production of energy molecules. "Dehydration is one of the leading causes of a lack of energy," says Grotto. If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy. Water is especially important after exercise, with certain medicines, and with a high-fiber diet. Your fluid intake should be adjusted to how much water you're losing, says Finley.