Enrich's Guide to Eating for Energy

With the cold weather, dark days, and ‘Blue Monday’ on the horizon, energy and mindset can be at an all-time low. It is important that during this time, you are fuelling your body with essential nutrients to keep yourself motivated. Focusing on our diets and incorporating nutrient dense foods will provide the energy and balance that our bodies need to start the year off well.

What is energy?

Energy is something that is made within your body. You supply the ingredients (i.e. food) and your body can break it down into a form that it can use. So, in a sense, all foods boost your energy. Glucose is the preferred form of energy for your cells and is primarily sourced from the breakdown of carbohydrates. Absolutely everything that goes on in your body, from breathing to making hormones to keeping your heart beating requires energy.

How do I know what foods will give me the most energy?

Foods that contain high amounts of energy are known as macronutrients, and make up most of our diets, these are things such as carbohydrates, proteins and fats. A kilocalorie (often shortened to just calorie) is a measure of how much energy is contained in a food. Carbohydrates and protein both contain around 4 calories per gram, while fat is more energy dense at 9 calories per gram. Lower calorie does not automatically mean healthier, as we want to make sure we have as much energy as we need to carry out our daily tasks.

I’ve heard the term micronutrient before, are they important for energy production?

Yes, these tiny compounds, such as vitamins and minerals, are crucial to the process of energy production, some more than others.

There are eight B vitamins, and they are all vital for energy production in your body. These help the body convert the food we eat into energy, as well as other important functions such as supporting energy-producing enzymes and forming red blood cells. B12 is top of the list, and is found in meat, fish and dairy products.

Iron is used to transport oxygen in your blood, carrying it your muscles and brain. Low iron levels can lead to feelings of fatigue, both physically and mentally, resulting in lack of focus, irritability and lowered stamina. Good sources of iron include red meat, beans and fortified cereals.

Top tip: Include sources of vitamin C with your iron to really boost absorption, such as citrus fruits, strawberries, spinach, and broccoli.

Okay so I must include macro and micronutrients to have a balanced meal, how do I know quantities of each group to consume to optimise energy at mealtimes?

If you are unfamiliar with this, is it absolutely nothing to worry about as lots of people struggle with knowing how to optimise nutrition at mealtimes. We like to recommend using your plate as a guide when trying to achieve a balanced meal. This consists of half of your plate being fruit and vegetables, a quarter being your source of protein and a quarter being your carbohydrates.

Complex carbohydrates are more ideal to include as they contain higher levels of fibre and take longer for your body to break down. This means that the energy they contain is released slowly and steadily over several hours and keep you feeling fuller for longer. Including a source of protein and fat with your meals is also important for sustained energy levels. These macronutrients take longer for your body to break down when compared to carbohydrates, which can help you to feel full and satisfied for longer. Consuming protein and fat in your meal can also slow down the absorption of carbohydrates, reducing sharp increases in blood sugar levels.  

Snacks can be a fantastic to keep your energy ticking over between meals. Try to choose options that are well-balanced. For example, a piece of fruit on its own only provides you with carbohydrates, whereas an apple combined with nut butter is a well-balanced option with carbs, protein and fat. Other good options include wholegrain seeded toast with avocado, or vegetables dipped into hummus.

Are there specific times of the day I should be eating and a certain number of meals I should be consuming?

There are no specific times or number of meals that you should eat. Every person is different, and everybody has different factors affecting both professional and personal life and this will impact individual eating behaviours. You should be focusing on your own diet and how you can optimise your own energy and as simple as it sounds, listening to your body can be key for this. Eating regularly will help to keep your energy levels stable, without any dramatic highs or lows. For most people this means eating every 2-3 hours –three meals and two snacks is a great place to start. If you tend to feel sluggish after a large meal, you can break it up even more, into four smaller meals.

What else is important to keep in mind?

Good hydration is key for the functioning of many processes in the body, including energy production. It can also help your body efficiently break down the food you eat into usable energy.

Keep an eye on your caffeine intake, particularly in the afternoon. Caffeine does not actually give you more energy– it can boost your focus and productivity, but more does not always equal better. Caffeine remains in your system for approximately 5-7 hours, which means if you have a cup of coffee at 3pm, by 10pm only half of the amount of caffeine will have made its way through your system. So, even if you don’t experience problems getting to sleep, your overall sleep quality can be affected and contribute to tiredness.

It might go without saying, but prioritising good quality sleep can do wonders for your energy levels. We need between 7 and 9 hours of sleep each night, allowing us to rest and recharge.