DRAINING

White bread, pasta and rice

• Highly processed with the fibre stripped away through preparation

Foods with added sugar

E.g. Breakfast cereals, yoghurts, cake, juices

• High sugar levels will spike blood sugar, leading to a slump in energy
• Could create the craving for more sugary foods, leading to an energy-depleting cycle

Alcohol

• Can cause poor sleep, leading to a restless nights sleep and tiredness

Caffeine

• If consumed regularly, you will become more tolerant to caffeine, reducing it’s effectiveness, reducing energy over time

Fried and convenience foods

• High in fat and low in fibre, leading to slow down your digestion, which will reduce the speed at which energy-boosting nutrients will enter the body
• High fat foods can often leave you feeling sluggish and low on energy

Low-calorie foods

• Opting for low-calorie foods could lead to a calorie deficit throughout the day, leaving you running on empty and in need of fuel to perk yourself back up
• Running on empty could increase cravings and the likelihood to overeat at the next opportunity, leaving your blood sugar and energy levels to spike and crash

REGAINING

Bananas

• High in potassium and vitamin B6

Fatty fish

E.g. Salmon, mackerel, tuna

• Rich source of fatty acids, B vitamins and protein
• Fatty acids shown to reduce inflammation which help to reduce fatigue

Brown rice

• Rich in vitamins minerals and fibre
• Contains high levels of manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy
• Low glycemic index, helping to stabilise blood sugar levels and therefore maintain steady energy levels

Sweet potatoes

• Digested slowly, therefore providing sustained energy

Eggs

• Rich in B vitamins, helping to break down food to use for energy
• High in leucine, an amino acid known to stimulate energy production

Apples

• High in natural sugar and fibre, helping to sustain energy for longer
• High in antioxidants, shown to slow the digestion of carbohydrates and therefore release energy from the foods you eat at a steady pace

Dark chocolate

• High in antioxidants, shown to increase blood flow throughout the body, therefore helping to deliver oxygen to your brain and muscles, improving energy levels and function

Goji berries

• High in fibre, vitamins and minerals
• Rich in antioxidants, helping to increase performance and energy and decrease fatigue and lethargy

Quinoa

• Low glycemic index for slow absorption and sustained energy levels
• High in protein
• Rich in magnesium, manganese and folate, all of which have been shown to boost enzyme efficiency in producing energy

Oats

• Contains soluble fibre, causing the stomach to delay digestion, leading to slow and steady energy release

Hummus

• A complex carbohydrate containing fibre and healthy fats which are slowly absorbed, avoiding a spike in blood sugar levels

Lentils

• High in fibre, leading to slow digestion and more controlled blood sugar levels
• Contain folate, manganese, zinc and iron, leading to more efficient energy in cells and breakdown of nutrients

Strawberries

• Rich in fibre, carbohydrates and natural sugars which will enhance energy levels
• High in antioxidants which will combat inflammation and fight against fatigue

Seeds

E.g. Chia, linseed, pumpkin seeds, sunflower seeds

• High in omega-3 fatty acids which are linked to decreased levels of inflammation and fatigue
• Fatty acids are also a great source of stored energy
• Slowly digested, leading to sustained energy levels

Nuts

• High in omega-3 and omega-6 fatty acids, which help to increase energy levels and fight inflammation
• Rich in manganese, iron, minerals, B vitamins and vitamin E, helping to increase energy production

Dark green leafy vegetables

E.g. Spinach, kale, broccoli, cabbage

• High in iron, calcium, magnesium, potassium, vitamins A, C, E and K as well as folic acid, fibre and antioxidants
• Iron content will help to boost energy – fatigue is one of the most common symptoms of iron deficiency