High energy people have a high energy diet and are optimistic, enthusiastic and gregarious. All of us have the potential to have high energy based on optimum intake via a wholesome meal plan, generous mix of supplements to improve overall health and a foolproof fitness regime.
Having low energy throughout your week can be frustrating and prevent you from smashing your goals. An important, yet often missed, way of improving energy is to ensure you’re fueling your body with enough nutrients to help you stay vibrant throughout the day. Here’s out high-energy nutrient guide with tips to help you create your own high-energy diet:
When it comes to a healthy diet, there’s no one-size fits all approach. It’s important to find what works for you! With that in mind, there are a few basics that are beneficial for everyone.
A healthy diet consists of consuming plenty of water (1), limiting saturated and trans fats, sodium, and added sugars, plus eating a variety of food from the five key food groups. There needs to be a homogeneous mix of lean proteins, complex carbohydrates, unsaturated fats, fibres, vitamins and minerals as per medical advice, to ensure our diet is complete and health-giving. These include options like fruits and vegetables, lean meats like poultry, fish, beans, eggs, and nuts (2), healthy fats, whole grains and dairy (1). Rice eaters should consider switching to brown rice, include fruit in your everyday meals, opt for wheat pita for that extra fibre in your carbs, cook in olive oil and ensure the fare is in small amounts. This will keep the system well tuned and revving. Eating a variety of food from the five food groups and drinking plenty of water (1) is the foundation for your source of energy.
Portion control is also a key factor in creating a balanced approach to food. Listen to your hunger cues and avoid eating too much or too little at any given time. As a guide, The Heart Foundation describes the ideal portion size as a plate that is half made up of vegetables, 1/4 carbohydrates, and 1/4 protein14.
The nutrients you get from your meals every day are crucial in maintaining sustained energy to keep your body and mind functioning optimally. The top nutrients for high energy are:
Taking iron and magnesium can maintain your energy levels and support energy production. Iron is an essential mineral that carries oxygen in the blood throughout the body so cells can produce energy (3).
*Iron should only be taken if prescribed by your doctor.
B complex helps maintain energy levels - releasing energy from the food that we eat (4), as it breaks glucose into adenosine triphosphate (ATP).
Acetyl L-carnitine helps the body turn fat into energy, and in turn supports energy production.
Vitamin C maintains energy production. It functions as an important element in acetyl L-carnitine’s role in the production of energy (5).
Just like acetyl L-carnitine, vitamin B12 supports energy production by converting fat and protein to energy (6).
Having enough of these nutrients as part of your daily meals can help ensure that you’re getting a high energy diet .
Here’s an example of what your meals within a single day can look like - mix and match them for different days of the week to keep your high energy diet plan exciting (8) and versatile:
Rolled oats is a good source of iron and B vitamins (9, 10, 11). It can be accompanied with berries which contain vitamin C. Along with the rolled oats, you can choose to use reduced fat milk which, like other dairy products, contains vitamin B12 (11).
Cashew nuts are a good source of magnesium (10).
Chicken contains iron (9), while dark green vegetables contain magnesium (10). Fruit, especially citrus fruits, like oranges or grapefruits, contain plenty of vitamin C (10).
Ground beef is a good source of acetyl L-carnitine (12) and iron (9), both nutrients that support energy maintenance.
Ashwagandha is an herb traditionally used in Ayurvedic medicine to promote physical endurance and stamina. It also helps increase and support muscle strength.
A high energy diet is essential to having the vitality needed to get through your day. But if you don’t get all the essential nutrients you need to maintain energy levels, you can try supplementation. While supplements should not replace food, they can support a balanced diet.
Consult a registered dietician for a meal plan customised for you.
Looking for a vitamin subscription? You can do so with Vitable to ensure that you have the nutrients you need to keep your energy levels up throughout the day. Staying healthy has never been more convenient with our nationwide vitamin delivery services. These vitamin packs from Australia can help ensure that you get personalised vitamins that cater to your nutritional needs.
Find out more about other areas that the above supplements can help you with:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.