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WorkOut
by
John-Aaron
Easy
Energy
How
to boost your energy levels
Energy is used to fuel
every activity of your body, whether you’re exercising,
working, or just simply maintaining the basic life functions
like breathing and circulating blood. Energy to power
your body is derived by Adenosine Triphosphate, or ATP.
Food energy is captured in chemical form in ATP. Through
metabolism, you convert this stored energy to use as
your own. How your body uses energy is influenced by
your body type and size, age, health, physical activity,
climate, nutrition, and the activity of your adrenal,
thyroid, and pituitary glands.
Energy
conversion isn’t a simple process. However, there
are some simple steps you can take to boost your daily
energy levels. The following tips are just a few of
the ways you can keep your energy levels stable throughout
the day.
Tip
#1: Sleep.
Even getting one or two hours less sleep than you really
need can affect your energy and concentration for the
worse.
Tip
#2: Drink More Water.
Being even two cups low on fluids can affect your mental
performance. Consider drinking one-half to one cup of
water for every hour you’re awake.
Tip
#3: Eat Appropriately.
Malnutrition is a precursor to disease. Shortages of
appropriate vitamins and minerals can weaken your energy
and immune system. Also, diets that are too restrictive
can leave you fatigued and depressed, not to mention
cranky.
Tip
#4: Carb Up.
Despite what most recent fad diets suggest about omitting
carbohydrates from your diet, you should remember that
carbohydrates are the most powerful nutrient for affecting
your energy levels. Eat fruits, vegetables, whole-grain
breads, rice, cereals, potatoes, yams, pasta, and beans
at a moderate rate (around 60 to 70 percent of your
total daily caloric intake), and you should have no
problem keeping your energy up and your weight down.
Tip#5:
Eat Some Fat.
Note: The operative word here is “some.” Although
I’m not endorsing a free-for-all license to stake
out the Cheesecake Factory, a moderate amount of fat
(less than 30 percent of your daily caloric intake)
is necessary to a high-energy diet. Nuts, seeds, peanut
butter, fish, poultry, and dairy products can be good
sources of dietary fat.
Tip
#6: Get All Your Vitamins and Minerals.
In addition to a good balanced diet, consider a multivitamin
supplement. In particular, make sure you’re getting
enough vitamin C (which helps you absorb calcium and
oxygen-carrying iron), as well as calcium, magnesium,
and potassium, which all help to boost energy levels.
Tip
#7: Watch Your Iron.
Iron deficiency is widespread and could be the leading
cause of fatigue among women. Lean red meat, tofu, and
kidney beans are several good iron sources. Consider
an iron supplement if it’s not already included
in your diet, and a multivitamin and mineral supplement.
Tip
#8: Eat Your Breakfast.
Breakfast helps you maintain a steady blood sugar and
energy level. Include some protein and carbohydrates
in your morning meal (and lunch, too) and try to eat
small meals and snacks throughout the day to maintain
steady energy. And, don’t overeat at night or snack
excessively after dinner.
Finally,
limit your caffeine, simple sugar, and alcohol intake.
Try limiting your sugar to 10 percent of your daily
caloric intake, your caffeine to three servings per
day, and alcohol to fewer than five drinks a week. Be
sure to add some physical activity to your daily routine,
too.
Exercise
has been proven to boost energy and mood levels, and
research has shown that you can exercise before or after
you eat. So, whichever is comfortable and convenient
for you is all you have to decide on. Besides, after
practicing these tips, you’ll have all the energy
you need to have a perfect workout!
John-Aaron
is a nationally certified personal trainer, member of
the International Association of Fitness Professionals,
and owner of Houston’s Muscle Mechanics, a personal
fitness training and nutritional guidance facility.
He can be reached at Musclemech@aol.com.
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