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Instant Energizers
Fatigue-busting tips
to boost your energy at home, work or the gym.
By Kathleen
Zelman, MPH, RD/LD
WebMD
Weight Loss Clinic - Feature
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It
usually happens around 3 p.m. Your eyes get a little
heavy, your energy starts to sag, and you feel like
you need a nap or something to get you through the
rest of the day.
Afternoon fatigue (or a similar slump at any time of
day) can be caused by low blood sugar or
dehydration, or it can simply stem from boredom or
lack of sleep. And no, candy bars or caffeine won't
help. They may work immediately, but after a short
while, energy levels drop again.
 Still,
there are a few things you can do to perk up and get
back to business, at your desk or in the gym. Eating
small meals every three or four hours throughout the
day is one way to prevent energy lulls. But if
eating around the clock doesn't fit into your
schedule, try boosting your energy with one or more
of these five "instant energizers."
1. Hydrate Yourself
Staying hydrated is essential to maintaining energy.
So before you head to the vending machine in search
of a pick-me-up, drink a big glass of water.
"Being dehydrated can make you feel tired, so one of
the easiest, calorie-free ways to beat an energy
slump is with a tall glass of water or sparkling
soda with a twist," says Carolyn O’Neil, RD, author
of The Dish on Eating Healthy and Being
Fabulous. “As we
age, our thirst mechanisms are not as reliable and
don’t work as well. Keep water bottles at your desk
or in the car, and sip regularly."
If
water just doesn’t do it for you, try a glass of
iced tea or cup of hot tea.
"It
makes sense that cultures around the globe have
enjoyed the daily ritual of 'tea time,' to enjoy a
hot beverage and a little snack to perk up their
sagging energy levels." says O’Neil.
Having a cup of tea helps hydrate you, and the
addition of a small cookie or dainty tea sandwich is
just enough to take the edge off your appetite and
energize you until dinner.
"An
added bonus is, tea is loaded with antioxidants and
other health-promoting substances," O'Neil says.
Stock your pantry, briefcase, or desk with a variety
of tea flavors and individually packed, simple
cookies or 100-calorie snack packs so you can enjoy
your very own "afternoon tea" time.
2. Bed and Breakfast
First off, you need a good night’s sleep -- if
you're sleep-deprived, it's going to be challenging
to overcome energy lulls with anything other than a
nap. Then, be sure to get your blood sugar perking
with a healthy breakfast.
"Many people skip breakfast and this usually leads
to a midmorning slump," says Marissa Moore, a
spokeswoman for the American Dietetic Association.
A
bowl of whole-grain cereal, fruit, and low-fat milk
makes a quick, healthy breakfast. If you just don’t
have time to sit down, whip up a smoothie or grab a
breakfast bar, banana, or yogurt.
3. Grab a (Balanced) Snack
A
balanced snack could be exactly what you need to rev
up your energy levels. But not any snack will do the
trick: "Think carbohydrates and protein," says
Moore.
Some
foods, like fruit, are simple carbohydrates that are
easily absorbed and result in a quick rise in blood
sugar and energy. Fruit also has the benefit of
containing water, fiber, vitamins, and minerals. But
if you add some low-fat or lean protein to your
fruit, you've got a snack that can provide a steady
stream of energy for several hours.
Plan
ahead and take along one or more of these energizing
snacks:
-
Apples with peanut butter
-
Hummus (or other low-fat dip) and vegetables
-
String cheese (or any kind of low-fat cheese)
and whole-grain crackers
-
100-calorie packs of popcorn, crackers, or
simple cookies
-
Sugar-free cocoa with an added splash of skim
milk
-
Rice cakes with nut butter
-
Low-fat yogurt and fruit
-
Hard-boiled egg and a glass of juice
-
Glass of skim milk and graham crackers
-
Fruit smoothie
-
Low-sugar granola or cereal bar
-
Mini whole-wheat bagel and soft cheese
-
Trail mix of dried fruit and nuts
Of
course, snacks also add calories. Keep your portions
small, so you'll get the energy boost without weight
gain.
4. Eat Before You Exercise
After a long day of work or a long night’s rest, you
need an energy boost before heading to the gym.
"The
best pre- and postworkout snacks contain low-fat
protein and carbohydrate," says Moore.
Protein helps your body repair muscle tissue, and
carbohydrates give you fuel to help your body
perform the physical activity and replenish blood
glucose afterward.
"Make sure the foods you eat before working out are
easily digested," says O’Neil, who recommends
keeping the snack small.
Also, don't forget to drink plenty of water before,
during, and after physical activity. O'Neil also
recommends drinking an enhanced water or a small
container of sports drink, to help keep you hydrated
and give you a bit of sugar for energy.
Here
are some healthy snacks for before or after a
workout:
-
Low-fat yogurt and whole-grain cereal or
crackers
-
Small container of natural applesauce and a
handful of nuts
-
Bananas, to provide quick energy plus potassium
for muscles
-
Dried fruit and nuts
-
A fruit smoothie
-
Low-fat cheese and a piece of fruit
-
Whole-grain toast with nut butter
5. Get Moving
One
reason your energy is flagging at work could be the
fact that you've been sitting in the same chair hour
after hour, without moving much more than your
fingers.
"Get
up out of your chair and move around at least a few
minutes every hour," advises Moore.
Instead of sending an email, go to your colleague’s
office. Schedule a walking meeting. Take the stairs
to the restroom a few floors away. Just find a
reason to move around and be more active. And don't
think of it as wasting time. It could well help you
be more productive.
"Engaging in small bursts of physical activity can
be very energizing and help you overcome a slump and
think more clearly," Moore says
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