➖Coffee
🔹Coffee is often the first option that people go to when they are looking for an energy boost.
🔹Because of the caffeine, which can instantly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system.
🔹Therefore, the production of epinephrine which is a hormone that stimulates the body while boosting brain activity will increase even more.
🔹Although coffee only has two calories per cup, its stimulatory effects can heighten your focus.
🔹Even though I sometimes go overboard on the coffee consumption, I wouldn’t recommend drinking over 400 mg of caffeine, or about 4 cups of coffee, per day.
➖Bananas
🔹Bananas have complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels and simultaneously make you more alert.
➖Fatty fish
🔹Fatty fish such as salmon and tuna are excellent sources of protein, fatty acids, and B vitamins, making them a must if you are looking for that extra boost.
🔹Having salmon or tuna in your diet will provide your daily amount of omega-3 fatty acids and vitamin B12.
🔹Omega-3’s are known to reduce inflammation, which is a common cause of fatigue and lethargy.
➖Apples
🔹Medium sized apples (100 grams) have around 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber.
🔹Because of the natural sugars and fiber, apples can provide a slow and sustained energy release.
🔹Apples also have a high antioxidant content. Studies have concluded that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time.
🔹You should try to eat apples whole to reap the benefits of the fiber in their skin.
➖Dark chocolate
🔹Dark chocolate has higher amounts of cocoa than regular chocolate.
🔹The antioxidants found in cocoa increases blood flow throughout your body.
🔹The increased blood flow throughout your body aids the delivery of oxygen to the brain and muscles, which helps improve their functions. This is great for when you have intense workouts.
🔹Dark chocolate also has theobromine and caffeine, which will enhance mental energy and mood.
🔹 Message me the word “FREEDOM” for a nutrition and fitness plan that will give you optimal energy.
Resources: https://fdc.nal.usda.gov/fdc-app.html#/food-details/362759/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1028841/nutrients
https://pubmed.ncbi.nlm.nih.gov/25285409/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/577849/nutrients
musclehacking.org 