Eating for Energy
Eating for Energy
by: Kathy G. Wise RD LD LDN Ever find yourself dragging in the morning or the middle of the afternoon? Do you want more energy to get you through the day with plenty to spare to do the things you want to do? If you answered yes to both those questions then read on. Many people give little thought to food other than what tastes good and fills them up, however food is much more. Think of food as fuel for the body, just like the fuel used for automobiles, lawnmowers, boats, planes and other mechanical toys. You know the importance of using the right fuel for the best performance and life of your vehicle, but did you ever think about the right fuel for your body? Using the best fuel or fuel blend is something often reserved for our vehicles, but wrongfully so. Our bodies, just like our vehicles, need the right fuel, the premium blend for the best performance and maximum energy level. All food provides energy in the true sense of the word, but some are better sources of energy than others. Carbohydrates are the master fuel. In addition to carbohydrates, protein and fat are needed in appropriate proportions. Then vitamins and minerals are crucial for the release of energy from food and for energy production. So if you want more energy you may want to treat your food more like the valuable fuel that it is instead of just something that taste good. Go for the Grains
Grains are complex carbohydrates. The primary advantage of complex carbohydrates over simple carbohydrates is that they are nutrient dense. They provide more B vitamins necessary for energy metabolism as well as more fiber and iron. Complex carbohydrates break down gradually, delivering a slow, steady stream of glucose into the bloodstream and more lasting energy. Other complex carbohydrates include vegetables and legumes. At least 40 to 50 percent of your total caloric intake should come from carbohydrates. For the athlete carbohydrate needs vary between 60 to 70 percent of your total calorie intake. Fruit for Quick Energy
Fruit is a simple carbohydrate because it is high in natural sugar. Simple carbohydrates break down quickly, they provide immediately energy, but it does not last long. Simple carbohydrates such as fruit juice or a piece of fruit can be especially advantageous right after a workout to replace the carbohydrate stores depleted by exercise. The advantage of fruit over other simple carbohydrates is that they pack an ample supply of vitamin C, potassium, folic acid, fiber and many other vitamins and minerals. Protein to Prevent Fatigue
When protein intake is insufficient, especially after a workout, muscles are broken down then strength and energy levels drop. Conversely, if excess protein is consumed, the excess will be converted to carbohydrate and used as fuel or converted to and stored as body fat. So the key to protein intake is adequate protein, not excess. For the non-athlete that means 0.8 grams of protein per kilogram of body weight. Vegetarians' needs are a little higher at 0.9 grams per kilogram of body weight. For the endurance or strength athlete protein needs increase to 1.2 to 1.8 grams per kilogram of body weight. Fat for Lasting Energy
Fat is often thought of as bad or something that should be avoided at all costs. Truth be known, fat is the second most important fuel for endurance athletes. Fat is necessary for many body processes and a fat free diet can be almost as dangerous as a high fat one. The biggest danger lies in the type of fat selected. Monounsaturated fats such as olive, peanut, and canola oils are most desirable. A diet that provides 20 to 30 percent of the calories from mostly monounsaturated fat is sensible, healthy and necessary for lasting energy. Putting it all to together for maximum energy So now that you have the facts, how can you eat for energy? Simple, start your day with a well-balanced breakfast and stayed balanced throughout the day. Never skip meals and never go longer than five waking hours without eating. Here are some examples of energy packed meals. Breakfast:
A good choice would be a bowl of whole grain cereal topped with a few toasted nuts, low fat cow or soy milk, and a piece of fruit or fruit juice. If cereal is not your favorite try a couple of slices of whole grain toast with a poached egg and a glass of juice. Lunch:
A high energy lunch might include, three ounces of water packed tuna, piled on mounds of greens, topped with a little olive oil and vinegar dressing, a whole grain roll and fresh melon. If tuna doesn't appeal to you why not go vegetarian. Try some roasted red pepper humus, rolled into a whole-wheat pita with fresh vegetables and served with a rice and lentil pilaf. Dinner:
A 3 to 4 ounce lean filet, with a side of pasta or potato, a garden salad with an oil dressing and a plate of fruit for dessert should not only meet your energy needs, but satisfy most taste buds. If red meat is not your preference then why not try a grilled tuna steak, a baked sweet potato or rice, some green beans and a baked apple for dessert. This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition. |
