GUY'S TIP: Energy Foods

When we talk about energy it normally means the fuel we give our body. But the word energy can also be used in broader terms such as vitality, vigour or how energetic we feel. Food can give us a psychological boost and provide a break from stress. So what are the foods that help you get through a workout?

The body’s main fuel source is glucose. If fact, glucose is the only form of energy your brain can use. The level of glucose is our bloodstream is kept within a limited range. When you eat a carbohydrate-rich meal such as a bowl of pasta or a sandwich your blood glucose levels rise. With this rise in blood glucose levels, your pancreas releases a hormone called insulin, which helps your tissues take up the glucose which can then be used for energy. A small amount of glucose is stored in the liver and skeletal muscles as glycogen and any excess is stored in fat cells.

The B vitamins such as thiamine, riboflavin, niacin, biotin and pantothenic acid are essential for the production of energy in cells. But consuming more of these vitamins does not mean you will have more energy. This is only the case if you are deficient.

Make sure you are getting enough iron. If you are not getting enough iron, you can be fatigues and lack energy. Iron is part of haemoglobin in the blood which helps to carry oxygen around the body. When you are low in iron, there is less oxygen available to assist with energy production so you may feel fatigued. Also iron is important for healthy immune system function, so you may be more susceptible to colds and flu if you are not getting enough.

Many of us can experience a feeling of fatigue mid-afternoon. So instead of heading for a sugar hit go get over the slump, simply take a break from your work – maybe go for a quick brisk walk. It is the break, not the food that helps you perk back up. Eating or drinking to overcome tiredness can cause unwanted fat storage or spike in insulin.
Some tips for increasing your vitality:

• Eat breakfast! Provide your body with the best start to the day by refuelling it.
• Eat regular meals, including foods with a low GI such as wholegrain breads and cereals, low fat dairy products, nuts and seeds. Low GI foods are digested more slowly and help fuel your body for longer.
• Consume a balanced diet which includes foods from all the major food groups. Variety is essential! Try to include as many colours on your plate as you can.
• Make sure you are drinking enough fluids. Aim for at least 8 glasses a day.
• Include at least 30 minutes of exercise on most, preferably all days of the week.
• Don’t forget to get enough sleep!