Exhausted, tired, weak, lack of energy and worn-out are just few of the ways we express fatigue. All of us look for a quick pick me up? Your body is screaming for energy and who hasn't turned to coffee, potato chips, or something sweet for a quick energy boost only to be looking for another one in an hour. Try one of these six nutrient rich energy boosting foods instead for a lasting jolt of energy.Almonds
Almonds are an excellent source of energy and nutritionally dense. A handful of Almonds, is an excellent source of vitamin E, magnesium, and a good source of fiber and phosphorous. Almonds also have the heart healthy "good fat"- monounsaturated fat. In addition Almonds are a good source of protein, potassium, calcium and iron.
Almonds are a convenient filling snack. Almonds are a good source of fiber and monounsaturated fat all which help keep you satisfied and your metabolism revved up. In addition you can carry an ounce of Almonds in your pocket or purse. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Sweet potatoes
A powerhouse of nutrition, the sweet potato is a perfect example of good food that's good for you. Sweet potatoes are bursting with beta carotene (vitamin A) are high in vitamin C which help fight fatigue and stress. Sweet potatoes are a good source of fiber are fat-free and cholesterol-free.
An All Star Vegetable, the Center for Science in the Public Interest (CSPI) ranked the sweet potato number one in nutrition of all vegetables. A great way to prepare sweet potatoes for a quick snack later; julienne like French fries, brush with olive oil, sprinkle with sea salt and roast in the oven until soft.
Bananas
Bananas deliver instant energy, ask any athlete, have very little saturated fat, about 2 grams of protein and around 50 grams of carbohydrates each. Bananas get a bad rap for being high in sugar but because of the fiber, they actually have a medium glycemic index rating (51) if they are too ripe.
A Raw banana is relatively low in calories; 100 calories in a medium banana, and 125 calories in a large banana. They also taste great and are easy to take anywhere.
Oats
A bowl of oat meal with a little honey in the morning will give you that burst of energy you need to get going and help you sustain that energy until lunch time. Oat meal is a great source of fiber, helps to slow the rate of digestion, which may help to maintain healthy blood sugar levels, as well as curb appetite.
Oats can help to lower LDL ("the bad"cholesterol) blood cholesterol levels. Oats also contain protein and natural antioxidants which contribute to heart health.
Yogurt
Yogurt is a great energy boosting food and a well known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism?
If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in vitamin B-12, this super food also helps athletes prevent fatigue.
We have limited amounts of energy and reserves, and when these are taxed, either physically or mentally, or more commonly both, we experience fatigue. And when we're fatigued we need to recharge our batteries in one way or another. We deal with the fatigue of our active days and physical activity by resting and by getting a good night sleep.
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