Eating For Impact: 7 Ways to Eat for Energy

Stephanie Nelson, RD
byStephanie Nelson, RD
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Eating For Impact: 7 Ways to Eat for Energy

May is Women’s Health Month, and MyFitnessPal wants to empower women everywhere吃撞击to improve their health. In March, we conducted a consumer survey on the state of Women’s Health in America. The results showed more than half of the women surveyed are extremely or very concerned about their nutrition in relation to energy, mood, and sleep.



此外,我们的调查表明,当今女性的健康关注是心理健康,其次是精力,体重,身体形象和情绪。这就是为什么整个月我们都会提供有用的方法来优化您的能量的原因,focus,情绪, 和sleepin a series of blog posts. So start here, come back for more, and follow along on our social channels and社区论坛to join the conversation!

As you know, food is how you fuel your body. But what you eat—and when—can impact your energy levels. So if you’ve been feeling extra sluggish or want to steady the highs and lows that hit you throughout the day, try these energy-boosting tips.

Eating For Impact: 7 Ways to Eat for Energy

早餐isn’t for everyone, but having a well-balanced breakfast in the morning can help kickstart your day and keep you satisfied until lunch. For lasting energy, start your day with whole grain bread or a wrap made with protein, such as eggs or tofu, along with a healthy fat, like an avocado. It’s the perfect recipe to rise and shine!

Eating For Impact: 7 Ways to Eat for Energy

Carbohydrates are your body’s main source of energy. That’s why it’s important to eat enough carbs during the day to keep your energy levels up. But it’s also important to eat正确的种类of carbs. Part of your energy levels are dictated by your blood sugar levels. Complex carbs are made up of lots of sugars combined together that take longer to break down, providing more lasting energy. Simple carbs on the other hand, break down quickly, producing an initial sugar spike, followed by a crash that takes a toll on your energy levels. To keep a steady stream of energy, choose complex carbs like whole grains, fruit, unsweetened dairy products (like yogurt), legumes, and nuts.

Eating For Impact: 7 Ways to Eat for Energy


蛋白质不是您人体的主要能量来源,但对于防止疲劳仍然很重要。这是因为蛋白质可以减慢碳水化合物的吸收,因此可以防止血糖尖峰和崩溃。蛋白质在体内还具有许多功能:它构成了代谢中使用的酶,它用于修复组织,这两种酶对于维持能量都很重要。If you’re short on protein, these processes are slowed, which could explain why you’re feeling run-down. Try getting at least 1g of protein per kg of body weight for extra staying power.

Still feeling fatigued? Try adding more healthy fats to your diet—think avocados, nuts, olive oil, or hummus. Often, women don’t eat enough fat due to the long-standing advice of eating a low-fat diet for health and weight loss. But healthy sources of fat can actually be energizing and good for your heart. Like protein, they provide a sustained energy release for a longer period of time than carbohydrates. Guac on!

Snacking smart throughout the day can boost your energy if you’re struggling. The secret is in the selection. Try mixing two types of food that each bring energizing benefits, like fruit and nuts, cheese and veggies, or fruit and yogurt. Can you sense a pattern here? Fruits and veggies provide vitamins, minerals, and carbohydrates, and they’re paired with a protein or fat to slow down digestion.

Eating For Impact: 7 Ways to Eat for Energy


尝试troubleshooting your fatigue而且还没有看到改进吗?考虑与您的医生交谈。无法解释的疲劳可能是一个更复杂的医学问题的迹象,可能需要血液检查,成像或专业解释才能揭露。与身体保持一致,以确保您知道什么时候出错,并依靠直觉寻求医疗帮助。

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Stephanie Nelson, RD
Stephanie Nelson, RD

Stephanie (MS, RD) is a Registered Dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention. In the past, she’s worked in cancer research and given nutrition advice to Olympic athletes and U.S. Marines undergoing extreme physical training. When she’s not thinking about food, writing about food, or eating, you can find her cuddling her dogs, on the yoga mat, attached to her snowboard, or climbing rocks.



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