Are you suffering from fatigue and low energy?
This time of year many people come into the office complaining of fatigue and low energy. Energy comes in the form of food and if you lack important vitamins/nutrients and consume a poor diet, fatigue will kick in much quicker than it should.
What should I eat to increase my energy levels?
The first step in combating low energy levels is to increase your intake of good quality protein sources and make sure you are consuming protein at every meal. Let's ask why? The reason is that protein provides the basic building blocks for tissue growth and it plays a key role in maintaining a healthy immune system. Without adequate amounts of protein, your system cannot function optimally.
How much protein should I consume daily?
The answer to this question is complex and a number of factors should be considered such as your individual energy requirements and your level of daily activity. For example, if you are training for a figure competition, your protein requirements are much greater than the recommendations outlined below, because your energy demands are significantly higher.
For the average adult who engages in light to moderate physical activity regularly, the recommended daily allowance is based on this simple calculation. To calculate your protein requirements, take your weight in pounds and multiply it by .36. For every pound you weigh, you should consume about .36 grams of protein.
I know breakfast is important, but what should I eat for breakfast?
Breakfast should never be skipped. A coffee and granola do not meet your nutritional requirements and there are better breakfast options which will provide you with adequate energy and nutrients. If you are starting your day with granola cereal, you are probably only getting about 6 grams of protein with 3/4 cup granola, which is equivalent to the amount of protein found in one hard-boiled egg. Another problem with starting your day with granola is that granola is filled with sugar and will have you feeling hungry and fatigued very soon after breakfast. I recommend replacing your morning granola with one hard-boiled egg and some fruit with low-fat organic cottage cheese (1/2 cup low-fat cottage cheese provides 14 grams of protein). This will offer more protein than the granola, less calories and it will also keep you feeling fuller longer. It is simple, keep your energy levels up with healthy, wholesome meals, and pay close attention to how you start your day.
I think I eat pretty healthy and I take vitamins.
Many of my patients are already aware of the benefits of healthy eating and find that they only need to make small changes to their dietary habits. With minor dietary changes, many people notice a significant difference in their energy levels. I commonly hear things like, "I can't believe how much energy I have now."
If you have been taking vitamins for months and still do not feel like you have enough energy, it may be time to also evaluate the vitamins/supplements that you are taking. With a good quality multi-vitamin and a well-balanced diet, many report a significant improvement in their energy levels almost immediately. Make sure you are taking a formula which meets your nutritional requirements and be careful with poor quality vitamins/nutraceuticals on the market which are simply a waste of your money.
Can I eat too much protein?
Yes, you can have too much protein and this can negatively impact your health. Many weight loss diets on the market encourage high-protein meals with very little carbohydrate and many people do not realize that too much protein may harm them. It is important to speak with a Naturopathic Doctor about your individual requirements and how to go about meeting them. The ratio of protein to carbohydrates to fats is very important and many people are aware of the negative effects of too many carbohydrates, but are not aware of the negative effects of too much protein. In fact, too much protein can lead to kidney and liver stress and excessive mineral loss (ie. Calcium) due to its diuretic effect. I have been working in the fitness industry for over 11 years and always discourage the fashionable high-protein diets. The key is to consume a well-balanced diet that is right for you and increase your protein intake only when necessary and in the right amount.
If you are looking for ways to increase your energy levels and are tired of feeling fatigued, take the necessary steps today to change your life for the better. Learn about simple changes you can make to your diet to increase your energy levels, prevent chronic disease, and have you feeling your very best.
