When we need an ‘energy boost’, our minds often turn to foods and drinks with high levels of sugar or caffeine, such as coffee, energy drinks, sweets, and chocolate. however…

A quick fix of these will certainly give you a ‘boost’, but they can cause your blood sugar levels to ‘spike’

A spike of energy can feel great at the time, but within a couple of hours, you may experience a crash of energy and go back to feeling tired and sluggish!

It is important to keep blood sugar levels stable, to help you feel energised and focused throughout the full day

Below are some foods that can help do that:

Almonds – contain magnesium and vitamin B which helps convert food to energy. Lack of vitamin B can lead to fatigue and poor concentration

Bananas – filled with fibre, vitamin B6 and potassium that promote sustained energy and muscle function. Excellent for pre or post-workout

Kale – contains the amino acid L-tyrosine, antioxidants and fibre, which can give you a mental boost and help keep your blood sugar stable

Oats – filled with fibre which provides long-lasting energy

Apples and Strawberries – excellent snack for between meals, when in need of a boost due to the natural sugars within. Also, both fruits contain high levels of fibre, so therefore provide long-lasting energy rather than a quick fix.

Tuna and Salmon – both fish contain high levels of omega-3 fatty acids. Studies show that low levels of this can cause chronic fatigue

Sweet Potatoes – provide a steady supply of energy due to the complex carbohydrates and fibre. Similar to bananas, sweet potatoes are also high in potassium

Coconut Water – contains potassium, calcium, sodium, magnesium and phosphorus which are all electrolytes, so provide a natural energy boost

Seeds – pumpkin, sunflower and chia seeds are low-carb/high-protein and will keep your energy levels stable

There are plenty of ways to include these foods in your diet

Perhaps try a smoothie containing strawberries, bananas, kale, apples and coconut water

This could be prepared and used for a snack or before or after a workout

Try and include a lunch or evening meal that includes Tuna or Salmon. Perhaps a Tuna Jacket Potato, (a sweet potato could be used for additional energy) or a Salmon Stir-Fry. A breakfast of overnight oats or porridge with fruit and/or seeds

Including these foods, or meals within your diet should leave you not only feeling more energised, but also feeling fitter and healthier!

Stay healthy,

Team TROY’S.

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