When feeling tired and sluggish, it is often easy to go for a quick fix, whether that be grabbing an energy drink, tucking into a chocolate breakfast bar or a cup of coffee for a sudden burst of energy. And while these may help in making you feel more awake, they never last very long and often lead to a crash.
But there are a number of alternatives out there that not only release energy slower, meaning you'll feel more energetic for longer, but also aren't as unhealthy for you. Typically, people tend to feel most tired in the morning, which can be caused by being caffeine dependent and not eating a good enough breakfast – as well as other potential health issues.
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This can be made worse if you opt for sugary foods shortly after getting out of bed, such as cereal or pre-made smoothies, which may leave you feeling tired again by mid-morning. So if you’re searching for sustained energy to beat the early morning fatigue, look for foods with complex carbs, fibre and protein – such as the 8 items below.
1. Bananas
Bananas are packed with potassium, fibre and vitamin B6 – all things that give you energy. In 2012, a study found the fruit worked just as well as sports drinks at maintaining energy for cyclists. Bananas are also a slow-digesting complex carb, meaning they'll keep you feeling more awake for longer.
2. Porridge oats
Thanks to being high in fibre and protein, oats can help keep your energy up for several hours. They can also help you feel fuller for longer. For an extra boost of energy, consider dropping in banana slices, nuts and seeds into your porridge bowl of a morning. Oatmeal also has a low glycemic index, so it won’t spike your blood sugar.
3. Water
Dehydration can cause tiredness, headaches and lack of focus. So next time you're feeling sleepy, be sure to down a glass of water as this may well do the trick. Water also helps carry vital, energising nutrients to cells in your body.
4. Chia seeds
Chia seeds can absorb 10 times their weight in water, so as small as they may first appear, they can be incredibly hydrating. They are also full of fibrer, which digests slower, so releases energy gradually, and not all at once.
5. Almonds
Almonds are a great source of energy, they also contain various memory boosting elements. They are packed with vitamin E and Omega-3 fatty acids, which help keep your mind awake and attentive.
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6. Green tea
Green tea is known for possessing several health benefits, one of which being that of providing energy. Research has found green tea boosts brainpower, so may be worth getting a cup ready when you start work.
7. Beans
With plenty of carbs, protein and fibre, beans are a no-brainer when it comes to lifting energy levels. The protein fills you up, the carbs provide energy, and the fiber helps regulate your blood sugar. Black beans in particular have a low glycaemic index and high protein, meaning the ultimate fatigue-fighter.
8. Dark chocolate
Good news for chocolate fans, the sweet treat can actually be good for you – so long as it is dark chocolate. Its glycaemic index is surprisingly low and its natural caffeine content might be enough to perk you up. Dark chocolate also boasts of antioxidants, helping your body release nitric oxide, a compound that dilates blood vessels for increased blood flow around your body and brain.
Foods to avoid when you need energy
Energy drinks: Research has found that having energy drinks can negatively affect mood and create sleep disturbances. Not to mention the amount of sugar in them.
Sweets: Sugary treats and chocolate may give you a quick burst of energy, but it won't be long before you're finding yourself dragging again
White bread: Unlike complex carbs, simple carbs found in white bread can cause your blood sugar to spike negatively.
Processed foods: As easily accessible and cheap processed, fast food can be, it can wreak havoc on your energy levels. High processed foods can also lead to weight gain and strip your body of vital nutrients it needs. Instead, grab yourself a piece of fruit, bowl of nuts or some fresh cut up vegetables.
Alcohol: A glass or two can not only make you feel sluggish in the moment, but can also interfere with your sleep, setting you up for a poor cycle of fatigue.
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