What to eat for stable energy levels throughout the day? Advice from a dietitian
Energy for individual cells, organs and, consequently, the entire body, comes primarily from food. If you are looking to function efficiently throughout the day, it is a good idea to start with the basics and take a look at your menu. Here are some of the most important dietary rules that will help you prevent fatigue and so-called energy comedowns.
- Provide sufficient calorie intake
Calories have a negative connotation, but they are primarily a unit of measurement of energy. The “kcal” designation indicates how much energy will be produced in the body after eating and digesting a given product. Don’t treat calories as an enemy! They are primarily a source of fuel for the functioning of the entire body. Ensure that your menu is never lower in calories than your basal metabolic rate.
Of course, excess calories in the diet can lead to fat growth or increased inflammation, and this will not benefit energy levels and performance. However, an adequate daily calorie intake close to real calorie needs is a key factor to avoid fatigue and meet the challenges of the day.
- Spread your meals evenly throughout the day
The recommended number of meals per day is still a topic of debate. Remember, however, that – recommended until recently – the need to eat five meals a day is a myth. If you want to avoid weight fluctuations, try to maintain a proper energy balance, that is, provide as many calories as you can burn. Of secondary importance then is the number and timing of meals consumed. You can take care of your health by eating both three and six meals a day – it all depends on their composition and your lifestyle.
If you are concerned about maintaining energy levels throughout the day, however, it is a good idea to spread out your meals evenly to ensure a regular supply of energy. Any extremes are not beneficial. The most common pattern among busy people is skipping breakfast, having a small lunch on the run and a hearty evening meal. This is definitely not conducive to functioning at full stretch all day.
Depending on the number of meals you plan to eat during the day (optimally four-five), plan their calorie content to provide your body with nutrients evenly, according to your energy needs.
If you eat four meals a day, you can use the following division:
- breakfast: 30% of the daily energy value,
- lunch: 15% of the daily energy value,
- dinner: 35% of the daily energy value,
- supper: 20% of the daily energy value.
If you eat five meals a day, this division will work:
- breakfast: 25% of the daily energy value,
- lunch: 10% of the daily energy value,
- dinner: 30% of the daily energy value,
- afternoon tea: 15% of the daily energy value,
- supper: 20% of the daily energy value.
Regularity of meal consumption brings a number of benefits, such as:
- lower risk of weight gain due to reduced metabolic rate, or reduced energy expenditure,
- reduced frequency of attacks of increased appetite and hunger,
- less chance of reaching for low-nutritional and high-energy processed foods,
- stable energy levels throughout the day.
- Don’t mask feelings of hunger with coffee
Feeling reduced energy levels, so you reach for coffee instead of a meal? This ad hoc strategy may work, and the caffeine will indeed have a stimulating effect, but coffee will not provide any nutrients. Although on the surface you may think that drinking coffee is an “energy kick”, nothing could be further from the truth. The body didn’t get any nutrients, so the cells don’t have the right “fuel” to work optimally.
Coffee has a stimulating effect and in moderate amounts is healthy. It can improve concentration or ensure lucidity, but don’t confuse it with a source of real energy for the body.
Masking hunger by drinking coffee is primarily an ineffective strategy in terms of optimal body function. Start your day with a balanced breakfast, and when you feel hungry, reach for a light but nutritious snack. Think of coffee as a stimulant drink, not as fuel or a way to camouflage feelings of hunger.
- Choose meals with a low glycaemic load
Meals with a low glycaemic load contain a balanced dose of carbohydrates that are not absorbed too quickly into the bloodstream. By paying attention to this, you contribute to balancing energy levels throughout the day. Products with a high glycaemic load, such as buns, cakes, candy, baked goods made from white flour, and wheat pasta, promote fluctuations in blood glucose levels. Sugar spikes and drops (hyper- and hypoglycaemia) directly contribute to impaired concentration, lowered mood, and reduced performance. The characteristic feeling of being tired and wanting to rest after a meal is also largely the result of glucose fluctuations.
Reach for meals with a balanced amount of complex carbohydrates, rich in fibre. Always make sure to get a dose of protein and healthy fat, too. Such composed dishes will provide energy, but it will be released slowly, with benefits for concentration, mood and productivity. Here are some suggestions that will help lower the glycaemic load of your meal and come out healthy for your energy levels (and more!).
| Less desirable meal with a higher glycaemic load | Better meal with a lower glycaemic load |
| Corn flakes with milk | Oat flakes with milk, fruit and nuts |
| Roll with cheese and ham | Grain graham roll with cheese, ham, pepper and lettuce |
| Shake based on milk with banana | Shake based on milk with banana, chia seeds and kale |
| Wheat pasta with pesto | Wholemeal pasta with pesto, chicken and cherry tomatoes |
| Pierogi ruskie (dumplings with potato and cheese stuffing) | Pierogi ruskie (dumplings with potato and cheese stuffing) with fresh cabbage salad and a glass of buttermilk |
| Creamy potato soup | Creamy tomato soup with chickpeas |
| Pancakes with jam | Pancakes with cottage cheese, fruit and a sprinkling of sunflower seeds |
- Take care of hydration
There are many stages of dehydration. From mild, manifested only by a change in urine colour, to seriously life-threatening. The effects of mild dehydration usually manifest as a feeling of lack of energy. These are:
- fatigue,
- feeling of lack of motivation to act,
- sluggishness,
- “brain fog”,
- concentration difficulties.
Scientific studies also confirm this. The European Journal of Nutrition published a study linking mild dehydration to reduced cognitive abilities. Concentration and reaction speed tests were conducted among adult women and compared with hydration levels. It was shown that women with optimal hydration levels had the best concentration.
Hydration also has an extremely strong effect on performance and physical capacity. Proper hydration and supply of adequate fluids is key to releasing energy during any physical activity – from walking and housework, through physical labour, to amateur and professional sports.
The WHO recommends drinking a minimum of 1.5 litres of water a day, but the overall need for fluids is higher and increases further on hot days or with increased physical activity. Hydrate in various ways – drink water, infusions and teas, eat water-rich fruits and vegetables. Also get to know tasty alternatives to water, which will help you ensure proper hydration.
- Focus on the fundamentals
Before you reach for energising superfoods, make sure to take care of your basic habits. They have the greatest impact on energy levels and cannot be replaced:
- quality sleep,
- regular rest,
- moderate physical activity and recovery after activity,
- time spent outdoors,
- supplementation matched to needs (for most Poles, vitamin D!),
- a balanced diet.
With persistent chronic fatigue, seek medical advice. Remember to perform regular preventive health check-ups and rule out possible causes of reduced energy levels and worse mood.
Once you have taken care of all the basics, you can reach for additional natural ingredients with energising effects. Some of them are stimulating, others refreshing, but the effect is the same: they will allow you to raise extra energy during the day.
“Natural energisers”, or superfoods that increase energy levels
- Ginseng
Ginseng is one of the most potent natural adaptogens, which will support you in case of mental and physical fatigue. Ginseng root contains a wide range of nutrients, including: minerals, vitamins, antioxidants and the most potent biological active compounds, called ginsenosides.
It is the ginsenosides that are responsible for the potentially energising effects of this product. They increase the body’s ability to exert effort (physical and mental) by improving tissue oxygenation. In addition, antioxidants from ginseng protect the brain from damage and support the function of this organ. Ginseng can be consumed dried or in the form of infusions or extracts. The daily dose taken to increase energy levels and cognitive abilities is about 100-400 mg of the extract per day. It is recommended to take it in the first half of the day, as it can make it difficult to fall asleep due to its stimulating effect.
- Matcha
Matcha, or Japanese powdered green tea of the Camellia Sinensis variety, is an excellent energising superfood. It has gained popularity in recent years for good reason. The matcha fad is followed by real, scientifically proven health properties.
Matcha is primarily an excellent source of antioxidants. It features one of the highest ORAC indexes, which determines the free radical absorption capacity of individual products.
The ORAC index (the higher, the greater the product’s antioxidant “power”) for several products known for their valuable properties is as follows:
- blueberries: 93 ORAC per 1 g,
- Goji berries: 253 ORAC per 1 g,
- pomegranate: 105 ORAC per 1 g,
- green tea: 125 ORAC per 1 g,
- dark chocolate: 227 ORAC per 1 g,
- matcha: 1,384 ORAC per 1 g.
As you can see, matcha even stands out from other superfoods. It has more than 10 times the antioxidant power of the famous classic green tea in infusion form. It is an excellent source of catechins, which have anti-inflammatory, anti-aging, anti-atherosclerotic and energising effects. Catechins from matcha are consumed whole, because they are powdered tea leaves. In this form, it works even better than infusions.
Matcha balances energy levels in the body. On the one hand, it has a relaxing and calming effect, on the other hand, it stimulates creativity and encourages to take up challenges. It is a natural energiser. Matcha contains caffeine at a dose of about 40-50 mg per cup of drink from 2 g of powder. That’s more than classic tea drinks (green tea has about 20 mg of caffeine per serving), similar to coffee (about 60 mg per serving). It is mainly caffeine that is responsible for the energising effect of drinking matcha. However, it has a different effect than caffeine from coffee. Thanks to L-theanine (an amino acid found in matcha), its effect becomes softer, but it is also prolonged. Matcha therefore does not have the side effects associated with coffee drinking, and gently energises for longer.
Matcha is a very healthy alternative to energy drinks, and is also more valuable than coffee in terms of antioxidant content. Matcha can be used:
- as a drink – after mixing about 2 g of matcha with water (about 80 degrees) and any additions (milk, vegetable drink, healthy sweetener),
- as an addition to desserts,
- as a natural green dye, for example, for pancakes or oatmeal,
- as an addition to healthy cocktails, smoothies and protein shakes.
- Maca
Maca is a Peruvian plant whose root exhibits unique properties. It is consumed most often in the form of powder made from dried maca root. Unlike green matcha, maca has a creamy colour and a nutty-spicy taste.
Maca is considered a superfood and adaptogen. It boosts performance, which makes it readily accepted by athletes. It also has neuroprotective, antioxidant and hormone-relieving effects.
Maca does not contain caffeine, but is used as a natural energiser. First of all, it is a cocktail of various health ingredients that support the functioning of the body. Maca has protein, fibre, B vitamins, antioxidants, as well as a full range of minerals: copper, potassium, sodium, iron. Maca’s energising effect is also down to regulating hormone levels. Maca has the ability to reduce stress, relieve tension and stimulate action.
The standard dosage of maca root powder is 1.5-3 g, and the dose is taken once a day with a meal.
- Cocoa
Cocoa contains theobromine (about 2 g/100 g), a compound from the same group from which caffeine is derived. It too has a stimulating effect, but it is milder and spread out over time. Theobromine acts as a mild stimulant of the nervous system – it can improve the ability to concentrate, reduce feelings of fatigue and have a positive effect on mood. It also affects neurotransmitters (dopamine, serotonin). Thus, cocoa can work positively on energy levels and effectively balance them.
There is also caffeine (230 mg/100 g of powder) in cocoa, which supports its stimulating effects. However, there is not enough of it to cause sleep problems or side effects. People without high sensitivity to caffeine can therefore consume cocoa even in the evenings without experiencing negative effects.
Recently, ceremonial cocoa has also been gaining popularity, which is said to relax, aid meditation, and calm the mind and body. This is nothing more than minimally processed, raw, non-skimmed cocoa. Thus, it contains more fat-soluble valuable compounds and antioxidants.
Products containing cocoa are also an excellent source of magnesium, which supports cellular energy production through the work of mitochondria. Mitochondria are a kind of energy factory (in the form of ATP) for all cells, and their efficient functioning is crucial for maintaining optimal energy levels.
Include cocoa and products containing it (dark chocolate, natural cocoa powder, cocoa beans) in your daily menu. You can add them to oatmeal, cocktails, smoothies, omelettes and even one-pot dishes for an interesting flavour.
Read also: Dark Chocolate – Why Should You Reach for It on a Diet?
- Other energy-boosting superfoods
There are many other natural remedies that can be credited with improving energy use. They stimulate, refresh or support brain function or oxygen flow to cells. These include:
- mint – has a refreshing and stimulating effect thanks to its aromatic fragrance oils,
- tea – contains moderate amounts of caffeine and a sizeable dose of valuable antioxidants,
- spirulina – is rich in magnesium and other valuable nutrients,
- ashwagandha – improves brain function, plus it has a calming effect and counteracts fatigue,
- coenzyme Q10 – a powerful antioxidant that supports mitochondrial function.
References:
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