About 30% of all the energy that a person receives with food is spent by the body on the digestive process itself. This includes the synthesis of enzymes, hormones, bile, filtration, removal from the body and other physiological processes, without which food simply will not be absorbed.
However, there is a special “category” of products that can give maximum energy to a person. And it is after consuming them that a person feels the maximum surge of strength and energy, and his mood improves.
What food gives the most strength to the body? What is special in these products that allows you to increase the body’s performance and keep it in good shape? What should you eat to restore strength and vitality? All the answers are in our article.
Why do some foods give energy, while others take away energy?
The body “extracts” energy from two main sources – sugar and fats. All of them, through simple biochemical reactions, are ultimately transformed into the simplest carbohydrates, which are synthesized into pure energy.
However, sugar is actually a carbohydrate and its absorption requires a minimum of time and energy, but fat is a complex component. Moreover, the adult body works in such a way that simple and complex carbohydrates are absorbed immediately after consumption, but fats are stored “in reserve.”
The brain, its oxygen saturation, and the level of dopamine and serotonin produced are also directly responsible for the feeling of vigor. These same goromny are also responsible for raising the mood.
That is why there are so-called “energy drinks” and stimulants, which in fact do not increase energy, but only create the illusion of a feeling of vigor. Many drugs work on this principle. However, their use provokes a complex violation of digestive function, which will only harm health.
Accordingly, what food should be included in the diet in order not to experience a lack of energy? These are simple and complex carbohydrates , but all this must be supplemented with proteins, vitamins, minerals and clean drinking water.
One of the most important rules that nutritionists recommend adhering to is to follow a varied diet and abandon “hard” diets.
Naturally, if you constantly eat sweets (they contain the most carbohydrates), then this will not end well, since the body will begin to lack other micronutrients and nutrients.
Summarize
The best way to stay alert and increase your energy levels is to maintain a healthy lifestyle that includes eating a nutrient-rich diet, getting enough sleep, and using stress-reducing techniques such as enjoyable physical activity.
Additionally, some herbal remedies, including those listed above, can boost your energy levels and improve brain function.
If you want to use the herbal remedies on this list, check with your doctor first, as many herbs can cause side effects if not taken properly and interact with common medications.
Top 10 invigorating products
So, what are the most effective performance-enhancing foods? Let's look at a selection of 10 of the most proven options that give you a surge of energy throughout the day and best meet your energy needs.
Oatmeal or muesli
In addition to simple and complex carbohydrates, it also contains magnesium, vitamin B1 and phosphorus, which are involved in intercellular metabolism.
Oatmeal is a good source of energy, but it doesn’t last long.
That is why it is recommended to consume it with milk, adding a small amount of butter (preferably “sandwich” butter, which has a low fat content) and dried fruits.
Dried fruits
Contains fructose and fiber . The first is one of the simplest carbohydrates, which are absorbed within 5 - 10 minutes after consumption, and fiber helps the body digest food and prevents intestinal upset.
Dried fruits are also extremely beneficial for the heart, which indirectly improves blood circulation in the brain.
Some of the most energy-rich dried fruits are dried bananas, dried apricots, and baked pears.
Eggs
Quail eggs are better suited - they contain almost 3 times more protein. They also contain simple fats that are absorbed within 2–3 hours, providing a boost of energy for a long period of time.
Choline contained in eggs strengthens memory.
The only caveat is that it is better to eat eggs boiled or fresh.
It is worth remembering that raw chicken eggs can be a source of salmonellosis. But quails have “immunity” to this infection, since the pores of their shells are so small that even bacteria are not able to penetrate through them. Therefore, you should only eat quail eggs raw; it is better to avoid chicken eggs.
Honey
Honey is one of the most beneficial foods with a high concentration of carbohydrates for the brain. It contains virtually no fat, but, in addition to sucrose, there is a wide list of minerals, metals and vitamins that help normalize the biochemical composition of the blood.
It has been proven that honey has a positive effect on brain function, improves concentration and memory.
Many doctors recommend giving up sugar altogether and replacing it with honey, but we should not forget that when heated above 65 degrees Celsius, it loses most of its beneficial properties.
Coffee
The situation with the effect of coffee on the brain is ambiguous. It provides a boost of energy due to the presence of caffeine, which acts as a stimulant . However, it has virtually no negative effect on the body.
Accordingly, coffee really helps to get a boost of energy. Caffeine also improves memory.
But you shouldn't abuse it. Otherwise, you can get the body accustomed to the fact that it receives energy only in this way - simple products will become less effective.
Let's remember that we reviewed 6 invigorating drinks to replace morning coffee.
Fruits and vegetables
Including fruits and vegetables in your diet to boost energy is a universal solution. They all contain fiber , which is necessary for energy and normal digestion. At the same time, both fruits and vegetables are easily digestible foods.
They must be included in the diet when prescribing gentle diets, for example, during the recovery period after treatment for gastritis or stomach ulcers.
Natural yogurt
Easily digestible, contains a fruit base and a small amount of sugar. At the same time, it also contains lactic acid bacteria, which form the basis of beneficial intestinal microflora.
Regular consumption of yoghurt will not only normalize the functioning of the entire digestive system, but also receive a considerable boost of energy. It is also good for women's health.
Mackerel
It contains vitamin B12 and omega-3 fatty acids necessary for the brain.
These substances are directly involved in the production of serotonin and dopamine in the brain - hormones that are responsible for feelings of joy and also help neurons absorb oxygen.
As a result, mackerel acts as a stimulant, but without any negative consequences for the body. In addition, mackerel contains simple proteins and easily digestible fats, as well as minerals.
Beans
Although, in theory, all legumes can be included here. Almost all of them consist of proteins and complex carbohydrates, which are used by the body throughout the day .
A breakfast based on canned beans is no worse option than traditional oatmeal. If you don’t like beans, pea soup or various kinds of salads with peas will suit you (but better without mayonnaise and fatty meats).
Nuts
Walnuts are rich in proteins, carbohydrates, omega-3 fatty acids and minerals. All this maintains the nominal concentration of nutritional components in the body , which will have a positive effect on the metabolic rate.
Accordingly, if you just eat nuts, you will have minimal energy. And if you add them, for example, to dessert, it will help the body quickly get a boost of energy.
Nuts have also been proven to improve memory and attention.
Ginseng
Ginseng is a popular herbal supplement well known for its energy-boosting properties.
It has also been shown to stimulate brain function, making it a popular choice for improving athletic performance and mental performance. Panax ginseng (lat. Panax ginseng) is the most studied species in human studies (). Ginseng contains compounds including ginsenosides, eleutherosides, and qivujianosides, which are believed to give ginseng its energy-boosting properties ().
A number of human studies have found that taking ginseng improves physical performance in both sedentary and active people, has anti-fatigue properties and increases mental alertness ().
Doses of 200–1000 mg per day have been associated with positive effects on energy levels, concentration, and mood in adults (, ).
Be aware that consuming ginseng may cause side effects including insomnia, diarrhea, increased heart rate and blood pressure. Additionally, this herbal remedy may interfere with common medications, such as those used to treat diabetes, depression, and heart disease ().
Conclusion:
According to research, ginseng contains compounds that can help improve alertness, energy levels and focus.
How often should I use them?
It is immediately necessary to clarify that the above products should not be consumed regularly. Ideally, only before “planned” physical activity. In principle, you can follow the popular rules:
- breakfast – should be rich in simple carbohydrates, as this will help you cheer up as quickly as possible;
- lunch - without excessively fatty dishes, but always filling;
- dinner – simply hearty, without simple carbohydrates (complex ones are possible and even necessary).
And at the same time, 2–3 hours before your planned sleep, it is better to refuse food altogether. Otherwise, you can end up with chronic insomnia, from which even the most “energetic” breakfast will not help in the morning.
Guarana
Guarana is commonly used as an ingredient in energy drinks and dietary supplements due to its stimulant effects. It contains a number of chemicals, including caffeine, saponins and tannins, which are thought to have beneficial effects on energy levels and brain function (,).
While human studies have had mixed results, other studies have shown that taking guarana extract alone or in combination with other nutrients in doses ranging from 37.5 to 300 mg may help improve attention, alertness, and memory performance (, , , ) .
A small study of 10 pentathletes also found that taking 300 mg of guarana may help reduce perceived physical exertion and improve athletic performance and cognitive ability ().
Although guarana is generally considered safe, taking it as a supplement can lead to side effects such as increased heart rate and anxiety when taken in high doses (,).
Conclusion:
Some research suggests that guarana may be beneficial for brain function and may help improve attention, alertness, and memory.
Folk remedies to keep the body in good shape
In addition to nutrition that gives strength, there are a lot of folk methods and herbs for sleep that help you get a quick boost of energy in the morning - this can be done not only with coffee. Vivid examples of this are citrus essential oils, bran infusion, rose hip jelly.
Essential oils
There are certain essential oils for increasing energy. Their peculiarity is that they help cope with psycho-emotional fatigue . And citrus and rosemary essential oils are best suited for this.
How to use them? It is enough to add 3 – 5 drops to the aroma lamp (or 2 – 4 drops to the diffuser). They can also be added, for example, to a hot bath. 1 – 2 such “therapy” per day will be more than enough.
Bran infusion
One of the most popular remedies against chronic fatigue is energy tinctures.
Prepare as follows:
- Mix 200 grams of bran with 1 liter of cold water;
- bring to a boil and cook for 1 hour;
- After cooling, strain through cheesecloth or a sieve.
Take 100 - 200 milliliters 3 - 4 times a day . The minimum course of “treatment” is 2 weeks. This remedy is also an excellent method for cleansing the intestines of accumulated toxins.
Rose hip jelly
This invigorating drink provides the body with a large amount of ascorbic acid, which helps cope with fatigue due to infectious diseases. Prepare like this:
- chop 2 tablespoons of rosehip (fresh or dried - it doesn’t matter) and pour 0.5 liter of boiling water;
- Cover the container containing the mixture with a lid, wrap it in a thick towel and let it sit until it cools completely.
You can add 1 tablespoon of honey to the finished jelly.
Take during dinner as a dessert - in the morning you will feel many times more energy reserves.
Let us also remind you that in the last article we looked at 5 effective invigorating teas based on various herbs.
Rosemary
Just like inhaling the vapors of peppermint essential oil, the aroma of rosemary essential oil can improve cognitive performance.
Inhaling rosemary essential oil vapor allows compounds in the oil called terpenes to enter your bloodstream, where they can directly affect your brain ().
A study of 20 adults found that exposure to airborne rosemary essential oil resulted in improved performance on cognitive tasks, including tasks involving speed and accuracy ().
Another small study of 8 adults found that drinking 250 ml of water containing rosemary extract resulted in improved performance on computerized cognitive tasks ().
Conclusion:
Research shows that rosemary essential oil may help improve cognitive tasks when inhaled or used as a supplement.
What should you eat before training?
The diet for athletes is somewhat different from the usual. Firstly, it includes more carbohydrates - they help maintain tone during grueling workouts, and secondly, it includes proteins - with their help, muscle mass is built.
Therefore, to obtain energy before training, it is recommended to consume:
- turkey omelette;
- oatmeal;
- cabbage rolls with chicken;
- baked chicken with sweet potatoes;
- cottage cheese with fruit.
All this is also complemented by protein bars and shakes. Many manufacturers produce sports nutrition in the form of ready-made mixtures for use before training - they consist of approximately 2/3 protein (which is the very protein), simple and complex carbohydrates. They give a great surge of strength and energy, helping to wake up the body and brain for the upcoming workout.
But in order not to feel a loss of strength after training, you should literally eat a small portion of sweets in the first 30 minutes after physical activity. It could be a chocolate bar, yogurt, banana, orange, tea with honey.
What food makes you feel tired?
But including the following foods harmful to the brain in your diet only takes away energy and increases the feeling of fatigue:
- Fat meat. In principle, this includes any food rich in animal fats. These are foods that require much more energy to digest than most others. But you shouldn’t completely abandon them - meat products are the main source of proteins. It is better to give preference to lean meat dishes.
- Pasteurized products. This includes milk and various kinds of canned food. They contain a minimum of micronutrients and nutrients, but the body still carries out a full range of metabolic processes with them that take energy.
- Alcohol. Like any toxin, it quickly begins to be eliminated by the body, and alcohol also inhibits brain function. A lot of energy is spent on its removal, but ethyl alcohol brings practically no benefit - it is not commensurate with the harm.
- Sugar. This also includes sweets that are harmful to the brain and contain a high content of trans fats. They are practically not digestible. That is, they have minimal energy, but they take quite a long time to split. And all this time the body loses energy.
