Food is fuel since calories are literally a unit of energy.
What you eat makes a big difference in how far that energy will take you.
Some bites can go the distance, while othersfizzle out within a matter of minutes.
Here are the top foods that will give you sustained energy and how to work them into your diet.
How food affects energy.
This means that eating foods that support optimal mitochondrial function can promote overall energy balance."
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Macronutrients consist of carbohydrates, proteins, and fats.
“Many people feel sluggish after a high-fat, high-calorie meal,” says Gomer.
“Those calories wind up being a drain on energy because they are being directed toward digestion.”
What to eat for an energy boost.
Fatty fish is also a great source of omega-3 fats.
“Selenium plays a critical role in supporting ATP production in the mitochondria,” says Wells.
ATP is the main energy molecule used as power for all cellular processes.
Give thisaioli shrimp and walnutsdish a go for a healthy selenium fix.
Like selenium, B vitamins help with ATP production and preserve mitochondrial function.
They also help convert carbohydrates into glucose, which is then converted into energy.
Research published inNutrientsstates thatriboflavin also protects against lipid peroxides3.
This can cause oxidative stress to lipidsnaturally occurring molecules in the body that are responsible for storing energy.
Researchers also state that having balanced thiamine levels protects not only against cognitive fatigue but also physical fatigue.
In a separate study with 16 male athletes,thiamine supplementation decreased self-assessed fatigue4after a cycling workout.
Some bars or other packaged and processed foods may have B vitamins on the label.
When possible, stick to whole foods.
As an antioxidant, however, vitamin E has an important role in increasing energy levels, too.
More oxygen circulating around the body during exercise means that more ATP is being used to create more energy.
It’s a good idea to eat vitamin-E-rich foods 30 minutes to an hour before exercising.
Grab a handful of nuts or a slice ofavocado toastfor a quick vitamin E fix.
CoQ10
Fatty fish like salmon, liver, and whole grains.
CoQ10 canboost energy, protect the immune system, and act as a potent lipid antioxidant6.
It creates energy through ATP production and speeds up energy creation byincreasing mitochondria mass7.
Worst foods for energy.
“Some foods contain artificial energy,” says Gomer.
“In the long term, caffeine depletes adenosine in our mitochondria,” says Wells.
“Adenosine is a critical component of ATPthe body’s source of energy.
How to maintain energy throughout the day.
Your diet is just one part of the energy equation.
Here are some other hacks to help:
The takeaway.
When it comes to eating for energy, every body is different.
