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Nutrition: Refuel

Time 2012-4-17 Source:

The dynamo that is Antony Robbins once said:

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”

If you’re going to develop a high performance engine (and maximise your potential) you need to feed it the right fuel and that means eating the right foods.

Every food provides energy, but not all energy is equal. For example a scoop of ice cream might give you 250 kcals but most of that is fat and sugar (so there is very little nutritional value there).

What you are looking for is nutrient-rich foods that provide energy. Here are ten great examples:

1. Fish like salmon, mackerel and herring are loaded with Omega-3s, which are good fats. They also contain protein (most nutritionists now recommend a little protein with every meal) and energy-boosters like vitamins A, C and B2

2. An amazing number of people (some estimate it at around 75%) are chronically dehydrated. As you may imagine, dehydration can severely limit your physical and mental performance and leave you feeling drained. The message is really simple: If you want more energy, drink more water.

3. Fruits like apricots, bananas, berries and kiwi fruit are high in potassium and fibre and they have vitamins, minerals and antioxidants galore - eating them is great for your energy levels. Try to eat a variety of fruits of different colours.

4. Whole grains like natural oats (not the instant variety) are a great source of complex carbohydrates; they are high in fibreand rich in B-vitamins. They are also low on the Glycaemic Index (GI),which means they release energy into your body slowly - that’s good.

5. Nuts such as almonds, walnuts and cashews are loaded with fibre, protein, vitamins, minerals and antioxidants. A note of caution: Nuts do also contain fat, so go easy on them.Sunflower and pumpkin seeds are also a tremendous source of energy. Put a few in a plastic bag and nibble at them throughout the day.

6. Eight ounces a day of good quality low-fat yogurt (preferably containing probiotics) will provide you with a powerful source of energy and tune-up your immune system.

7. Eggs are a great source of protein - which will provide you with energy throughout the day -and egg yolks are rich in vitamin B. You could do a lot worse than go to work on an egg every day.

8. When your mum talked about children being “full of beans” - meaning that they had endless energy - she was onto something. Beans and lentils are rich in potassium and complex carbohydrates, which break down slowly in the blood stream and therefore keep you going for longer.

9. The list of high-energy vegetables is endless but some of the superstars are sprouts, broccoli, asparagus and spinach.Try to eat as many different coloured vegetables as you can, as each colour provides a slightly different combination of nutrients and other phytochemicals.

10. Some people get a boost from coffee - which is okay in moderation - others prefer tea, but if you want the real winner in the energy drink department then look no further than green tea.

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