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Nutrition: How to eat for more energy

21 Mar 2017

Switch up your diet with these quick nutrition fixes

If you’ve been out of the saddle all winter, your metabolism may be feeling a little sluggish right now – especially if you spent the festive period stuffing your face with cake and the finest wines available to humanity.

The good news is that regular exercise will soon get it motoring again, and you can give that process – and your energies levels – a boost with some quick and easy changes to your eating habits. Here’s how...


Hydrate when you wake

Dehydration is the most common cause of fatigue and after six to eight hours of fluid-free kip you will be dehydrated.

So make sure that you start your day off by drinking half a litre of water. It flushes the toxins out, refuels your brain , and wakes your metabolism up.

Your body is 72% water, remember, so hit it with a big slug of H2O early and keep it topped up throughout the day.

Get breakfast right

Breakfast is the most important meal of the day. The word literally means to break the fast your body has endured overnight, leaving your energy stores depleted by up to 80%.

So don’t skip it, but do stuff it with protein, which will fill you up and help maintain blood-sugar levels.

Chow down on eggs, reduced-sugar baked beans, unsweetened yoghurts and oats and you won’t go far wrong.


Go nuts between meals

That protein-packed breakfast will help you feel fuller for longer as you’ll swerve the energy spike (and drop) that you’d get from a carb-heavy or sugary breakfast.

If you do get the munchies between meals, however, try grazing on nuts and seeds – in particular hazelnuts and almonds.

Both are high in magnesium, which delivers energy while chasing off hunger pangs. You won’t need many, a few will do.

Protein-power your lunch

Whether you’re grabbing a takeaway sandwich or snaffling something you prepared at home, look to eat as healthily as possible at lunchtime and put high-quality, low–fat protein at the heart of your meal.

If you’re a meat muncher, that means salmon, tuna, chicken or turkey. If you’re a veggie, then look to put eggs, beans, nuts, peanut butter, soya or Quorn products on your plate.


Keep it clean and simple

Dinner should be a mix of protein and carbs (grilled chicken and rice, say). As with breakfast and lunch, get a healthy dollop of fruit or veg in, too.

Drop sugary snacks and drinks from your diet. Ditto fast foods and ready meals, which often sneak sugar into the mix to fake flavour and reduce production costs.

These will all play havoc with your energy levels. Whenever possible, try to eat clean.

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