I am often asked, How can I have more energy? The answer to this question is not always that simple. There are many things that can affect your energy levels including, depression, sleeping habits, exercise and nutrition. The following are some guidelines to help you achieve the highest energy levels possible.
1. Have a positive mental outlook – Nothing can make you feel more tired and run down than a moody disposition. I would recommend setting goals and looking at them daily. Working toward something positive has a way of boosting your energy like nothing else. There is another hidden meaning here a lot of having or not having energy is in your head.
2. Get enough sleep: This differs for everyone but most people need a minimum of 7 to 8 hours a night to be able to function normally the next day.
3. Eat Breakfast: Start your day off with a large glass of water. The most important meal of the day is breakfast, avoid high sugar and fat foods, instead try complex carbohydrates such as whole grains, egg whites for protein with fresh fruit to satisfy your sweet tooth or a Muscle Milk Protein shake. Kashi brand Cereals are also a great way to start your day, with either 2% or soy milk, add some fresh berries for flavor.
4. Eat 6 small meals a day: Spacing your nutrition out throughout the day can help you sustain energy all day long and keeps your digestive system functioning like clock work. Make sure to include a lot of greens and protein.
5. Avoid Late Night High Fat Meals: Recent studies show that 60% of people are night time eaters, usually consuming fatty and/or high carbohydrate foods late and right before bed. Help your metabolism and stay on track with the 6 small meal a day plan. This will keep your digestive system working and will reduce your need for snacking late at night. Are you still hungry before bed? Try drinking water or a half portion protein shake.
6. Stay Hydrated: How much water you need is different for everyone; base the amount you drink on the urine test, yellow bad, clear good. We aim for at the least 8 ounces every two hours (when not working out).