p.r.e.p. Corner | How to Increase Your Energy Naturally
Maintaining your energy levels throughout the day can sometimes seem like a feat, especially in the face of the stress of daily life. But there are natural means of boosting your energy that go beyond the scope of simply reaching for that cup of coffee. By understanding the role of caffeine, nutrition, and hydration, you can make smart choices that keep you bright and energetic throughout the day. Here is a complete guide on how to utilize the effect of these factors to increase your energy naturally.
Caffeine: Friend or Foe?
Caffeine is a naturally occurring substance that is most commonly obtained from coffee beans or tea leaves. As a stimulant of the central nervous system, it can help enhance mood and alertness, which is why most people love it. Recent studies show that moderate consumption of 50-300 mg of caffeine per day, around 2-3 8oz cups of coffee, may lead to increased energy, alertness, and concentration. However, overconsumption and drinking caffeine too late in the day can contribute to negative effects, such as increased heart rate, anxiety, and sleep disturbances. In order to maximize the benefits while minimizing the drawbacks, consider the following tips:
- Only consume 2-3 caffeine-containing drinks a day. An 8oz cup of coffee typically contains about 50-100 mg of caffeine
- Wait for at least one hour after waking up and drink at least 20 oz of water before consuming any caffeine
- Have your last caffeine source by 2 pm to limit caffeine interfere with your sleep
- Do not add any sweeteners to your cup of joe. Add milk or cream, or just have it black
- Remember, caffeine cannot replace the energy in a proper meal
Eating for Energy
Nutrition has a direct effect on the maintenance of energy. A balanced diet of proteins, fats, and carbohydrates in each meal can provide sustained energy and balanced blood sugar throughout the day. Protein is required for muscle repair and growth. Fats are good for brain function and hormone production. Carbohydrates are turned into quick energy that fuels brain function. Some examples of each include:
- Protein | chicken, beef, fish, greek yogurt, tofu, lentils
- Fats | olive oil, avocados, nuts, cheese
- Carbohydrates | rice, quinoa, oats, fruits, and starchy vegetables like sweet potatoes
Try out this daily sample meal plan:
- Breakfast | Greek yogurt with oats, nuts, and a drizzle of honey
- Lunch | Quinoa salad with chicken, avocado, and mixed greens
- Dinner | Grilled fish with roasted sweet potatoes and a side of steamed vegetables
Drink Your Water
Water is essential to many bodily functions, such as digestion, circulation, and temperature regulation. Aim to drink half your body weight in fluid ounces per day. For instance, if you weigh 150 pounds, you should consume 75oz of water a day. Increase water intake if you are pregnant, elderly, or if you exercise more. Here are a few hydration tips that can help ensure you’re feeling your best:
- Carry a reusable water bottle so it is convenient to hydrate regularly and often. The acac Logo Shop has some great options!
- Swap your sugary drinks for water – especially during meals
- Infuse water with fruit or herbs for flavor to keep hydration fun
Practical Experiments for More Energy
Everybody is different. To figure out what works best for you, try one of these energy experiments.
- Experiment 1 | Monitor the intake of caffeine and its impact on energy levels and quality of sleep
- Experiment 2 | Optimize your sleep environment and track the length and quality of your sleep nightly
- Experiment 3 | Monitor hydration status and make a focused effort to meet your daily recommended water intake goals
By limiting caffeine intake, eating balanced meals regularly, and staying properly hydrated, you can increase energy levels and overall sense of well-being naturally. Remember, small changes will make a big difference.