Sometimes you need that extra energy boost in the afternoon, right in the morning, or after exercise. There are many options you've probably heard of - from energy drinks to energy bars to sports gels.
Unfortunately, these products may be efficient and suitable for elite athletes:inside who need large amounts of fast sugar during or after training. For the rest of us, however, they are likely to cause a rapid glucose rise followed by a glucose dip. This rapid up and down will leave you feeling more tired, cranky or hungry than before you consumed the gel, bar or drink.
At Hello Inside, we consider a good energy booster to be something that won't put you on that roller coaster of ups and downs. These foods provide sustainable energy and don't cause glucose spikes and drops.
The 7 best foods & snacks to boost your energy:
- Dark chocolate: Dark chocolate can be an easy way to increase energy. It usually contains less sugar than milk chocolate. Less sugar leads to a more balanced blood sugar level, avoiding tension drops. It also has a higher cocoa content, which means more of the benefits of cocoa, including helpful antioxidants like flavonoids.
- Hummus: It contains little fat but a lot of protein. It usually contains no added sugar and has few calories. Combined with vegetable sticks, hummus is the perfect energy snack. (Tip: When buying hummus at the store, check the label to see if there is added sugar).
- Natural yogurt or Greek yogurt: is rich in protein, fats and natural sugars that provide energy to the body. The fat and protein content helps reduce the effects of natural sugar on your blood sugar levels. Caution: plant-based yogurts sometimes contain too little fat and/or protein, which can cause your blood sugar levels to spike.
- Quinoa and amaranth: Quinoa is rich in protein and fiber. The combination of amino acids (the building blocks of protein) and fiber is a recipe for long-lasting energy, not short bursts of glucose. Add quinoa or amaranth pops to your yogurt as a snack.
- Nuts and seeds: are rich in fats and proteins to keep you energized throughout the day.
- Matcha and Guarana: give you energy and help you control your blood sugar.
- Greenish bananas: They contain something called resistant starch. This resistant starch helps slow the release of sugar into your bloodstream.
Increase your energy with these habits
If you're looking for something other than food to boost your energy, we have some alternatives for you.
- Take a cold shower. In the short term, this can cause a spike in blood sugar and a quick energy boost. This is caused by the positive stress your body is under. However, if you make a cold shower a habit, you will also promote the health of your metabolism in the long run.
- Move your body. Simple, but very effective. To avoid the afternoon slump after lunch, just take a short walk outside or do some squats. Even a morning walk before work can help you get your day going and feel energized.
- Take a breath. Sometimes the only thing you need is a short break during your workday. A few minutes of breathing exercises can do wonders. Go to your window, open it, close your eyes and take 3-5 deep breaths of fresh air. You won't believe how much more energized you will feel.
