拥有无尽的能量来通过正常的日常任务，并在锻炼中达到最佳表现将是每个运动员的梦想成真。虽然这是不可能的，但您可以通过这些简单的饮食DOS和不努力来增强能量。
Being concerned with your physical health and athletic performance means fitting training sessions into an already busy life, which can be exhausting. When your energy levels start to decline, you’re less able to be productive, keep a positive outlook, focus on tasks at hand and perform well.
Lacking energy and being too tired are often used as excuses to not achieve fitness goals, and rightfully so. You can’t expect your body to tackle a hard workout when you’re exhausted. Luckily, fatigue can be fought by maintaining a healthful diet. Technically, all foods provide energy by supplying the body with calories used to create ATP through metabolic processes.
但是，您选择食用的特定食物可能会对整天保持能量水平的提高产生重大影响，以使您保持专注，高效并能够解决身体成就。
跳过餐会饿死支撑活跃物体所需的必要卡路里和营养素的身体。当摄入量太低时，您的身体会通过进入一种冬眠，促进嗜睡和疲劳来保留其所拥有的东西。
Consuming smaller portions more frequently throughout the day provides the body with a consistent supply of usable energy. When small meals are healthful, balanced and well-spaced, they blood glucose levels steady throughout the day and avoid any energy crashes or spikes.
面包店的糖量往往很高，纤维低，蛋白质低，脂肪高。这种组合与身体有关，形成了一个缓慢的系统，该系统将很快渴望再吃一顿饭，以获取遗失的营养。
旨在享用富含复杂碳水化合物和蛋白质的早餐。复杂的碳水化合物具有纤维，消化缓慢，促进饱腹感和稳定的葡萄糖水平。蛋白质有助于刺激肌肉的锻炼，代谢并促进饱腹感。当您在进食一个小时后不想吃更多的食物时，您的身体会将其精力集中在更重要的任务上。
声称提供提升的许多能源饮料中的成分对研究和不受监管的研究很差。尽管它们可能提供能量，但它们也可能引起严重的健康问题，例如忧虑，焦虑和心pal。
It’s no secret caffeine stimulates the mind and body by blocking fatigue receptors in the brain. Since caffeine’s effects can last roughly six hours, aim to consume caffeine throughout the morning to keep your mind alert and focused without sacrificing a restful night’s sleep. Black coffee and herbal teas also contain antioxidants that help provide a natural boost.
Overeating and consuming rich, heavy meals ramps up insulin production and diverts energy to deal with digesting the large amount of food, leaving you craving a nap. While this is true any time of day, midday is when our energy levels need to be at their highest to tackle daily demands.
Stick with a simple lunch with clean, bright ingredients to fuel your day without weighing your body down. A turkey sandwich on sprouted bread, apple and cup of minestrone soup or quinoa tabbouleh with grilled salmon and an orange are two examples of such meals.
加工的小吃是您的能量水平的灾难。多余的简单糖升至血糖水平，只是让您不久后崩溃。大多数糖果棒提供的卡路里比小吃所需的卡路里更多，从而促进了较短的体内脂肪储存。
Eat it, drink it or just smell it. Research shows this fruit can help ramp up metabolism and even smelling the essential oil can stimulate alertness. Do note that those taking medication should check with their physician to see whether they need to avoid this otherwise healthful habit.
These drinks, like candy bars, are loaded with simple sugars and have zero nutrients. Your body gets an immediate surge of usable energy, which is great if you’re using that sugar by running a 5K. If you’re not immediately exercising, all those empty calories are converted to storage and you will experience an energy crash.
活跃的身体需要在训练课程之外充分水合。全天有冷水可以通过为细胞提供在整个人体中运输营养所需的水来使您振作起来。个人需求有所不同，但是每天瞄准8杯是一个很好的一般规则。
剥夺您的身体在FAD饮食上常见的某些食物群体会产生营养缺乏，从而使身体保持活力的能力消除。例如，限制碳水化合物可以使您无法立即使用可用的能量，并且限制动物产品会导致铁缺乏。没有可用能源供应的身体无法处理快速，激烈的锻炼，缺乏铁的氧气被有限的氧气运输到工作肌肉。
Regardless of your diet style, work to include a high variety of ingredients from different food groups to consume all the vitamins, minerals,大量营养素and phytonutrients your body needs for efficient metabolism.
THE BOTTOM LINE
高能饮食使您能够让您感到轻松，专注并准备好移动。对于大多数人来说，这是围绕复杂碳水化合物，农产品，瘦蛋白，健康脂肪和水的饮食。请记住，饮食只是难题的一部分，还有许多其他因素导致能量水平，例如健康状况，药物，睡眠，荷尔蒙，压力和体育锻炼。
To figure out how your diet and lifestyle interact with your energy levels, keep a log of your lifestyle habits, food, drink and workouts along with energy levels throughout the day. This provides insight to ramp up your energy based on your individual needs.
