Intake of complex carbohydrates seems to be the key to sustain one’s energy the entire day, while consuming too much sugar can often lead to energy crashes.  So if you want energy for hours, here’s how to find out which kinds of foods you need to be eating for maximum effect.

Juggling too many activities in a day can oftentimes lead to too little sleep, too little time for yourself and too much stress. Yet, even when you are busy, you should not be scrimping especially in maintaining a healthy and nutritional diet.  The human body needs food to function at its best and to fight against the fatigue of everyday life.

How Food Gets Converted as Fuel for the Body

Energy comes from the things we eat and drink. The three main nutrients that are used for energy production are proteins, fats and carbohydrates—with the last one being the most important source out of the three.

When your carbohydrates supplies have already been depleted, you body will then turn to your protein and fat reserves and convert those into energy.  This process is referred to as metabolism. Carbohydrates come in two types: simple and complex, and the body convert both into glucose. Glucose is what provides energy into the cells.

What are the best foods for longer energy supplies?

High-fiber cereals, pastas, whole grain breads, starchy veggies and beans are some of the most common examples of complex carbohydrates.  They are the best types of foods to consume if you want to sustain your energy for longer periods of time.  Complex carbs contain fiber that takes a while to be absorbed by the body. Complex carbohydrates also have the capacity to stabilize the body’s glucose levels which triggers the pancreas to produce lesser insulin amounts. This will give you a feeling of satiety and you will feel less hungry.

Also, another energy-producing diet to consider is food that comes with loads of protein. Examples of these would be turkey, chicken, fish, pork tenderloin, legumes and moderate amounts of mono as well as polysaturated fats (seeds, avocadoes, nuts and certain oils).

Adequate hydration is also essential in maintaining energy levels.  Dehydration can lead to lack of energy as water is needed in the digestion, absorption and transport of nutrients to fuel the entire body.

What are the foods you need to refrain from eating?

On the other hand, consumption of simple carbohydrates should be limited if you want your energy to last for hours.  Candies, cookies and other sugary treats contain simple carbs that can easily be broken down by the body. It may provide you with a sudden burst of energy (around 30-60 minutes) but they are digested so quickly too, which can result in an energy slump after.

Alcohol and caffeine should be avoided too if you want your energy reserves to not be depleted as easily. Alcohol is a depressant which can reduce your energy levels, while coffee is a stimulant that can normally provide you with an initial energy burst, followed by a crash after.

Proper Meal Scheduling for Better Energy Sustenance

A recommended diet of three meals a day plus accompanying snacks in between is a good way to go to ensure that you can keep your energy longer. Do not allow yourself to go beyond 3-4 hours without eating anything because once your body starts feeling deprived, that’s the time when you’re most likely to overeat. Also make an attempt to include something from each food group during meals to make for a balanced diet.

Because even though life tends to be hectic, it’s always important to make wise food choices that can provide energy the entire day. Do this and your body will surely thank you after.