How to Gain Energy

When our energy is flagging, nine times out of ten we end up reaching for things like energy drinks, herbal supplements, or coffee. While these things work, they aren’t healthy, permanent solutions to help you gain energy. Instead, it’s better to adjust your diet to gain energy from the foods you eat.

What causes low energy?

Low energy can be caused by a lot of things. Physical fatigue, like from doing hard labor, is one. Other causes include not getting enough sleep, not eating enough, or eating too many of the wrong foods. Some foods are used up very quickly for energy. While the calories they provide can still lead to weight gain, a lot of times the impact they have on your blood sugar can make your energy levels inconsistent, making it hard to function throughout the day.

Food and blood sugar

While the idea of the “sugar rush” has been thoroughly disproved, it’s true that sweet foods can cause your blood sugar to go up and down. This affects your energy levels. Sweet foods are high in simple sugars. When you eat them, your pancreas produces insulin. Insulin allows your body to process the sugar in these foods quickly, which gives you a bit of energy initially. After that, the sugar will have been rapidly depleted and your insulin levels will still be relatively high, making your energy low and giving you cravings for more sugar.

The best way to avoid this is to eat slower-burning foods. Complex carbohydrates, like starches, take longer to break down than simple ones. Fats also take longer to break down. Protein is the best food for ensuring long-burning, consistent energy. Proteins also help promote things like muscular development, so they can help you gain weight in a healthy manner without simply putting on fat from consuming sugary junk food.

No diet should be all one ingredient. A lot of foods that you need to live have sugars in them, and they shouldn’t be avoided. A lot of fresh fruits and vegetables, like potassium-rich bananas and zinc-filled apricots, have a lot of sugar. The key is to make sure that you eat enough servings of a variety of foods so that you get all of the nutrients you need, and enough protein to provide you with a consistent amount of energy.

Foods for energy

If you need energy throughout the day, good foods to consider are snacks like nuts. These are high in proteins and healthy fats, and some (like almonds and walnuts) are very good for your heart. Cheese is also high in protein, fat, and calcium, and small, prepackaged pieces make it easy to take on-the-go. When it comes to actual meals, be sure to eat plenty of lean meats, fish, eggs, and legumes, as well as a good balance of healthy fats like canola or olive oil, and complex carbohydrates like whole grains. This will ensure that you can gain weight healthfully, as well as gain energy throughout the day..