How To Increase Energy Through Food

Are you looking for more energy to play with your kids, be present with loved ones, go to the gym, or feel more awake at work? Maybe you turn to multiple cups of coffee, energy drinks, and other packaged energy boosters, but these just leave you feeling even worse. Unfortunately, low energy is more than just a nuisance. When unaddressed, it can take a toll on folks’ physical and mental health. Does this resonate? The good news is that energy levels can be improved by properly nourishing your body! Here are a few tips:

Make sure you are eating enough protein. Aim for 15-30 grams at each meal. Having low protein can lead to a variety of consequences. For instance, low protein can result in reduced muscle mass, causing weakness, fatigue, imbalance, etc. Look to incorporate protein sources like meats, eggs, and dairy products into your meals.  

Focus on fiber. Fiber is a carb that the body can’t digest. It helps regulate and stabilize the body’s use of sugars which can help prevent the body from a post-meal “crash.” When you build a meal, be sure to add fruits, vegetables, beans, legumes, or nuts to increase fiber intake.

Don’t go too long without eating. Ideally, you should be eating a meal every 3-4 hours. If you work all day, this can be difficult. But instead of grabbing that afternoon coffee for a pick me up, grab a snack.

Eat balanced snacks (Include protein, fiber & healthy fats). For go-to balanced snack ideas check out our Balanced Snack Guide. You’ll get instant access to top snack recommendations and tips from a Dietitian as well as 20 snack ideas!

Stay hydrated. Wondering how much water you should drink? Aim for about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Staying hydrated can drastically improve your energy level. 

Move your body. This doesn’t have to be vigorous exercise. It can simply be going for a walk after lunch, making sure to stand up from your desk every hour, or doing morning yoga. Regular movement helps your body create and use energy. It can also help promote better quality sleep which can help you feel more rested and energized!  

If you’re looking to learn more about how to optimize your energy and life through nutrition, Your Nourished Route is for you. This self-paced course is for the person who is super busy and doesn’t have time to do nutrition research, is motivated and committed to their health, eager to learn about how to feel better through food, and ready to build consistent eating habits with ease. Learn more and sign up for Your Nourished Route here.

In this self-paced course, you’ll learn:

  • What to eat to feel your best, physically and mentally
  • How to read a nutrition label – things to look for beyond calories and serving size
  • What to eat to live a long, healthy life
  • How to incorporate meal prepping without adding more stress to your life
  • Healthy eating while dining out
  • What to eat before and after a workout to increase strength and reduce recovery time

Learn more about Your Nourished Route today!

Here’s what people are saying about Your Nourished Route:

“This course was 10000% worth it. Alli has changed the way that I think about food and therefore my life. I’m in a much better place now and I’ve never been more in tune with my body and eating habits.” -Erin G.

“I’ve spent years overwhelmed and confused with all of the nutrition advice that I see on TV and hear from my friends. This course helped me to simplify nutrition and taught me how and what to eat so I don’t have to second guess it anymore.” -Lauren D.

Allison helped demystify nutrition for me. I now have so much more confidence about how consistently put together nutritious meals and snacks for myself and my family. – Linda R.

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