ABCs of Good Health

How To Stay Energised: 3 Tips From Miss Nutritionist

How To Stay Energised: 3 Tips From Miss Nutritionist

The mid-afternoon energy slump. The dreaded crash right after lunch where work slows, eyes droop, and coffee consumption increases dramatically. It happens to the best of us. We struggle to stay energised and we lose momentum. But really, we don’t have time to feel lethargic. That 5pm deadline is looming, your email inbox is filling up, and its gym night; you NEED energy. So, how can we beat the slump? How can we stay energised?

We talked to Miss Nutritionist, who gave us some top tips on how to stay energised all day, every day.

Miss Nutritionist with tips on how to stay energised

  1. Avoid Caffeine
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    Avoid Caffeine

    “Caffeine behaves like a sugar in the body, so initially, it gives you an energy hit, but it will shortly be followed by an energy slump. If you are already a fatigued person and fell tired all the time, then my advice is to stay away from coffee as it’s superficial energy. Instead, swap if for caffeine-free alternatives such as peppermint tea, ginger tea, and lemon tea.”

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  2. Blood Sugar
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    Blood Sugar

    “Your energy control is all about balancing your blood sugar levels. So you need to cut back on the refined sugars, such as biscuits, cakes, and chocolate, and instead swap them for slow release sugars such as brown rice, lentils, and quinoa.

    Also, make sure you are eating adequate protein. Have a gram of protein per kilo of body weight and eat it at every meal and snack. So if you weigh 60kgs, you need 60g of protein per day. One egg gives you 7 grams of protein, a 100g chicken breast gives you 30g of protein and 100g fish fillet gives you 25g of protein.”

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  3. Take Vitamins
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    Take Vitamins

    “Take your vitamins! There are certain nutrients that are required on a cellular level to manufacture ATP (Adenosine Triphosphate). This is your body’s energy source. It is the high energy molecule that stores the energy we need to do everything we need to do.

    You need B vitamins and magnesium in particular for the manufacture of ATP. These are known cofactors. Typically, levels of these two nutrients are low in people who are stressed and lacking in energy. To increase our levels of B vitamins, you can increase foods such as brown rice, turkey, fish, eggs, and soy products. Foods high in magnesium are dark-green, leafy vegetables such as kale, spinach, swiss chard, and broccoli.

    You can also supplement B vitamins just make sure you get quality brands that have 50mg dosages of each vitamin. B vitamins work better in synergy so it’s better to take a B complex rather than B1 on its own for example. You can also take magnesium. I like the powders as they are absorbed better. You can supplement up to 200mg per day.”

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Rebecca Todd

Rebecca Todd

Writer and Researcher

A writer. A horse rider. A passionate foodie.


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