What Food To Eat At What Time To Help Boost Your Energy
April 5, 2017
The food that we eat determines the energy level that we will have throughout the day. In addition, it also dictates the mood that we will have when carrying out our daily routines at home and at work. With this in mind, it is important to know what food to eat at certain times of the day to ensure an alert morning, a blissful lunch, and a relaxing night.
7 AM: Be Full
If you are feeling hungry in the morning, then that is good news. It means that your metabolism is working well. In the morning, it is important that you don’t skip your breakfast because if you do, your metabolism will be messed up. To be full in the morning, you have to eat an hour after waking up. Aim for a balanced diet, which is composed of fats, protein, and complex carbohydrates. This will help curb your appetite all morning, which has been proven in the study conducted by the University of Missouri-Columbia. An example meal that will make you feel full all morning is an oeatmeal with peanut butter and berries or a toast of whole-wheat bread with Cheddar cheese and avocado.
9 AM: Stay Focused
A morning coffee is best when it comes to helping you focus on your work. Three cups a day is good for you. If you are not a coffee person, you can also opt for a cup of green tea. Besides keeping you focused, a cup of green tea is full of antioxidants, which is good for your brain cells. It is also proven that the same antioxidants from green tea (EGCG) can help enhance memory and learning.
11 AM: Avoid Treats
It is normal that you will feel hungry three or four hours after eating breakfast. But, it is advisable that you keep away from cookies or doughnuts to fill your stomach. Instead, grab a cup of low-fat Greek yogurt as it is healthier than its alternatives. It is packed with proteins (15 to 20 grams), which will make you feel full. This will also help reduce and curb your cravings.
1 PM: De-stress
If your morning has been very stressful to you, then lunch time is the time to let go of all the stress. A quinoa salad with zucchini, summer squash, and spinach would be great. The vegetable toppings on your salad are a good source of Vitamin B6, which is very good at stabilizing your mood. It will also help improve your nervous system. Quinoa, on the other hand, is a good source of magnesium, which will help your muscles and blood vessels to relax.
3:30 PM: Boost Your Energy
At this time of the day, it would be normal to feel like having a good cup of sweet latte to help freshen up your mood. Certainly, a bag of chips or candies will also be help battle the stress you have gone through all afternoon. However, it is not a good idea to do so. The caffeine in your latte will keep you up all night, while the sugar in candies can make you even more tired. To boost your energy at this time of day, it is recommended that you eat whole foods like almonds, pecans, walnuts, or a nut-and-fruit bar. These foods will help boost your energy without taking the risk of sleepless nights.
5 PM: Prepare For A Workout
If your daily routine involves going to the gym right after work, then it is necessary that you adequately fuel your body with food that will keep your energy levels up. To do this, you can have a smoothie of milk, berries, and yogurt. This smoothie contains easy-to-digest carbohydrates, which will give you an instant load of energy before going to the gym. Coconut water is also good as it is rich with electrolytes and sugar, which will help pump your way up in the gym.
7 PM: Stay Slim
In the winter, it is understandable that you will be more sedentary in comparison to the other seasons. This is because of the cold temperature. Walking after a meal will surely help burn the calories down at this time of the year, but you can always add chili peppers to your meal to make it happen without going for a walk. The property in chili that makes it spicy, capsaicin, is very helpful in improving your metabolism. This also helps in controlling your appetite.
10 PM: Go To Sleep
If you are having trouble sleeping at night, ask your stomach if it is hungry. If so, then grab a glass of vanilla soymilk to help fill your stomach. It full of carbohydrates, which will help produce tryptophan – the amino acid that helps in the production of serotonin in the body. With serotonin, it will be easy for you to fall asleep. In addition, a glass of soymilk is full of calcium, which is helpful in relaxing your blood vessels. Talk about an extra calming effect!