|
ENERGY, WE CAN ALL USE MORE OF IT! – Part I
We have prepared a four part series discussing energy:
• Meal Timing, I |
• Diet, II |
• Energy Supplements, IV |
• Sleep, III |
This month, we present part I, which takes a closer look at the role of meal timing as related to empowering you with more energy! For most, it's easy to forget that food literally does give us energy and that food is fuel. What we eat and when we eat it, are the single most important factors in ensuring we have adequate energy.
If you're eating the right food for your body you will feel energized from it. If what you're eating it isn't right for you, your body will in essence, shut down and slow down. The topic of the ‘right foods' to be eating is vast and largely specific to each individual. We will explore this topic in later articles, however, the focus of this discussion will be on the timing of meals.
So, let's discuss the answer to the question: When should you eat (how often)?...which is a critical aspect of energy maintenance!
Perhaps the most effective way to discuss this idea is to illustrate it with an example. Consider the typical American diet, that is, eating breakfast at 7:00 am, lunch at 1:00 pm and dinner at 6:00 pm. The most notable problem with this pattern is that the amount of time between each meal is too great. For most, about 3 hours after a meal, blood sugar drops along with energy. At the same time, the body breaks down muscle tissue to free amino acids to nourish the rest of the system.
Another point worth noting is that these three meals are typically larger portions than required for sustaining energy, which can result in more stored body fat. Furthermore, depending on the composition of these meals, you can actually feel tired after eating! What a way to live. Tired when you eat, and tired when you don't?! So, what does one do? Eat more often!
Yes, if you want to restore and improve your natural energy, you may need to eat more often; of course these additional meals should be well balanced in terms of macronutrients (protein, carbs, and fat) and total calories.
For most, this will mean adding a snack/small meal around 10am and 3pm to fill in those gap periods during the day. Of course, another consideration for all of us in adding meals is time! While we can't help you eat more quickly, we can offer you some ‘ready made' solutions to cut down on meal preparation time! Below, we share with you our picks for these mid-day meals:
Food Bars & Protein Powders |
|
|
|
|
|
|
In Summary:
If you haven't been eating these mid-day meals, you may want to try it to see if it helps boost your mid-day energy. Also, to make it easier for to eat these mid-day meals there are two different ways you can plan them; either by eating a bar or taking in a protein drink.
Bars: We like the Trioplex Bars. The flavors we like include caramel apple, peanut butter chocolate chip, chocolate coconut, s'mores (the other flavors are good as well, depending on personal preference). These bars are great because they are filling; you can eat half of one bar for your 10:00 am snack and use the other half for your 3:00 pm snack.
Protein Powders: We like Syntrax's Nectar protein powder which comes in Fuzzy Navel, Pina Colada, and other flavors. AST Sports Science also makes a low carb, very high quality protein powder called VP2 Whey Protein Isolate, it mixes instantly and the chocolate and vanilla taste great. Both products are excellent sources of protein. Please remember with all protein shakes, only prepare them as soon as you are ready to drink them, never mix a drink (with water, milk, juice, etc.) and leave it for more than 30 minutes because the protein degenerates quickly. The best practice is to put the powder into shaker bottles dry, then mix when you're ready to drink.
|
