- Eat your macronutrients
Carbs, Proteins, Fats all have a purpose in keeping our energy levels up. None of them should be cut from our diet.
- Eat Breakfast
For short term and long term energy boosts, make a habit of eating a high fiber, carb rich breakfast. Add protein to your breakfast, if you eat only carbs you will crash early and hard.
- Eat more Real food
Try to buy unprocessed, nutrient dense foods
- Skip the caffeine
Caffeine gives a “false” energy because it’s a stimulant. After it peaks, you will feel tired and even more tired.
- Eat in Season
Eat locally. Farmer’s market produce is typically harvested less than 48 hours before you buy it so there are more nutrients than in grocery store bought produce. Freezing locks in nutrients, so frozen fruit is just as nutritious or even more than fresh fruit.
- Don’t go Hungry
Fuel yourself frequently and consistently to sustain energy levels
- Drink water
Dehydration can mimic the signs of depression. Drink 3-4 liters per day
- Seek out foods high in antioxidants
Antioxidants help repair cell damage caused by free radicals. Free radicals are involved in fatigue and illness. Shakeology is packed with antioxidants!
Foods high in antioxidants: beans (red, kidney, pinto, black), tomatoes, blueberries, cranberries, artichokes, blackberries, prunes, raspberries, strawberries, apples, pecans, cherries, plums, potatoes, kale, cantaloupe.
- Nutrient timing
Pre and postworkout meals should have a ratio of 3:1 carbs to protein. Your body needs energy to perform. “If you can’t fuel it, you can’t do it”
When you wake up in the morning, 70-80% of your carbs have been used during the night. If you don’t fuel your workout,you will burn muscle.
After: your body needs nutrients post exercise to make gains in muscle endurance and strength, repair muscle, decrease inflammation, and replace glycogen stores.
- Get enough sleep
Leptin and ghrelin work in a system to control hunger and fullness. Ghrelin, produced in the GI tract, stimulates appetite. Leptin, produced in fat cells, tells you when you are full.
When you are sleep deprived, it drives leptin levels down, so you don’t feel as satisfied after you eat. Lack of sleep also increases ghrelin levels so your appetite is stimulated.
Go to bed!