Eating for Sustained Energy
How, what, and when we eat can help us sustain our energy throughout the day. Now food isn’t the only factor affecting our energy levels. While food plays a big role, so do sleep quality, hormone levels, stress, physical activity etc. The good news –your diet it an easily modifiable factor that can give you an energy boost. Before I hand over the secrets to sustaining energy through food, let’s first break down food and energy’s relationship.
Scientifically speaking, food is energy. All foods provide us with energy in the form of calories. Flip to a nutrition facts label and you’ll see the calorie information front and center. Calories are nothing more than a unit of energy, the higher the number, the more energy that food item provides and vice versa. The nutrients in the food we eat are then broken down to provide energy to our cells. Glucose (read: carbohydrates) is the body and the brain’s main source of energy. Just looking at the brain, it needs about 120-130 grams of carbohydrates per day. Glucose gets broken down through multiple processes to produce ATP (adenosine triphosphate), which is then used for virtually all body processes. Protein and fat are broken down, too, some of which is used for energy, and some for other purposes.
That’s the basics of how food provides us energy, but what makes up a food, what foods are paired together and when food is eaten also impacts our energy levels. Generally speaking, for energy sustenance we want to consume whole foods. Whole foods offer complexity, because they provide energy and a variety of nutrients like fiber, vitamins, and minerals that help us to feel full and satisfied. When I say whole foods, what I am talking about are vegetables, fruits, whole grains, dairy and lean proteins. On the flip side, while snacks like chips, cookies, crackers, etc. are okay sometimes, they often lead to only a short bout of satisfaction due to their lack of nutrient density.
We discussed how carbohydrates, mostly broken down to glucose, are our main energy source, however, when eaten alone, carbohydrates break down relatively fast, leaving us to feel hungry soon after. One of the benefits of fiber is that it helps to slow digestion, thus leading us to feel fuller for longer. Reap this benefit even further by pairing a high-fiber carbohydrate with a food containing protein and/or fat. This pairing can slow the breakdown of food, leaving us feeling satisfied and energized.
The last part to consider when sustaining energy with food is stomach emptying. A large part of what determines if we are hungry or not are the signals our stomach sends to our brain. Before eating, our stomachs are likely empty, causing them to contract and signal to the brain to release ghrelin, a hormone that tells our body to eat. Then once we eat and are feeling comfortably full, and our stomach has expanded, another hunger hormone, leptin, is released, sending a message to our brain to stop eating. It isn’t until about 4 hours later that the process starts all over again.
However, it is also important to consider how much food is the right amount for us. No two people need the same amount of energy. It is important to listen to your hunger and fullness cues to determine how much food you need at a particular meal or snack. Under- and over-eating may also lead to feelings of lethargy.
So how do we put all of this information into action to sustain our energy through food? Here are five easy steps!
Start by determining how many calories you need to eat per day.
When you know how much to eat for your body, this can help you keep your energy levels up! Know that your needs may vary day to day depending on multiple factors, but it is a great place to start.
Choose whole foods most often
Choosing whole foods like vegetables (non-starchy and starchy), fruit, whole grains, dairy and lean protein will all provide long-lasting energy, especially when eaten together. Aim to create a plate with ½ the plate containing non-starchy vegetables, ¼ the plate containing lean protein and ¼ of the plate containing a whole grain or starchy vegetable. Then for snacks, pair a protein and carbohydrate source. To further increase those energy levels, choosing a variety of colorful foods throughout will provide your body the most benefit.
Be sure to include fiber at every meal.
Fiber is one of the most filling and satisfying “nutrients” found in food. Why? It’s not actually digested by the human body (rather it’s digested by the gut microbiota). This slows the rate food is digested, making you feel full. Aim to include about 30 grams of fiber per day! You can find fiber in plant foods like whole grains, vegetables, fruits, beans/legumes and nuts/seeds.
Space out your meals every 4(ish) hours
Spacing out your meals can help to keep your belly full and energy levels charged! Aim to eat something every 4(ish) hours. Here is a sample meal timing you can follow:
8 am - Breakfast
12 pm - Lunch
3 pm - Snack
6 pm - Dinner
A good rule of thumb is to pick the time you are most hungry for breakfast and then count every 4 hours from then, including 3-5 eating occasions.
Listen to your hunger and fullness cues
Hunger and fullness cues can change day to day, and meal to meal. Listen to how your body is feeling, if you are physically hungry, then eat until you are comfortable! This takes some practice, but incorporating mindful eating practices like not rushing through or skipping meals can help! Aim to eat as soon as you feel hungry, as waiting too long can cause feelings of irritability and those energy levels to plummet.
Can’t wait for you to try out some of these tips.
