Fatigue is one of every active adult’s worst enemies since it prevents us from performing at an optimal level. Although we need energy for daily activities, many don't have enough. And when we are feeling low on energy we tend to run to easy or quick fixes such as high-calorie drinks, energy drinks and other foods with high sugar content.
When considering foods to help fight fatigue, two nutrients play a vital role – carbohydrates and protein. While both nutrients are energy-giving, they operate in different ways. Carbohydrates give you a quick boost of energy, while proteins are slower when it comes to the release of energy.
If you are thinking of ways to consume foods that help fight fatigue, you need to combine carbohydrates, proteins, and other essential nutrients to get the most of their fatigue-fighting properties. That way, you can get an immediate boost of energy and have enough to keep you going for a long period.
1. Animal protein
Foods rich in protein include fish, meat, eggs, and dairy products. But different foods contain varying levels of protein. Foods in this category contain protein and numerous nutrients. Poultry, beef, and pork also provide iron, magnesium, carnitine, potassium, B vitamins, and creatine.
Seafood and fish also contain B vitamins, magnesium, potassium, and creatine
Fish and seafood contain magnesium, potassium, CoQ10, creatine, and B vitamins. Other animal-based fatigue fighters include:
Eggs: B vitamins, CoQ10
Milk and other dairy products: magnesium, B vitamins
2. Plant protein
Certain plants are known sources of protein, and they make a perfect alternative if you are unable to get enough animal protein. In cases where your diet does not have enough animal protein, you may need to increase your plant-based foods to make up for the lack of animal protein to prevent fatigue.
Nuts, beans, and seeds are non-animal sources of protein, and they play an essential role in vegetarian diets and other forms of diet that involve little or no meat. In addition to protein, seeds and nuts contain other nutrients that help fight fatigue by giving you more energy. The following are some seeds and nuts high in protein that can help you by giving you more energy:
Almonds: magnesium, iron, potassium
Sesame seeds: magnesium, CoQ10, iron, potassium
Cashews: magnesium, potassium
Peanuts: magnesium, CoQ10
Chia seeds: potassium, magnesium
Pumpkin seeds: Potassium, Magnesium
Quinoa: magnesium, iron, potassium
Amaranth: protein, magnesium, B vitamins, potassium,
Walnuts: magnesium, iron, potassium
Pistachio nuts: iron, potassium, magnesium, CoQ10
When it comes to energy, your body can benefit immensely from the vitamins and minerals contained in fruits. Fresh fruits are the best since they tend to lose their vital nutrients as they get older or become dried. Also, juices and dried fruits have a higher sugar content than fresh fruits.
Here are some options of fatigue-fighting fruits:
Apples: magnesium, CoQ10
Raisins: magnesium, iron, potassium
Blueberries: potassium, magnesium
Strawberries: magnesium, CoQ10, potassium
Cantaloupe: potassium, magnesium
Lemons: potassium, magnesium
Goji berries: potassium, iron
Bananas: potassium, magnesium
Oranges: magnesium, CoQ10, potassium
Vegetables are rich in numerous nutrients that are known as energy producers. Some are also rich in protein but not as rich as meats, dairy, eggs, and nuts. Vegetables contain carbohydrates, but not as much as fruits.
Here are vegetables that can give you energy:
Avocado: magnesium, potassium, protein
Cauliflower: magnesium, CoQ10, potassium
Broccoli: CoQ10, potassium, magnesium, protein
Asparagus: potassium, magnesium, protein
Carrot: potassium, magnesium
Squash: potassium, magnesium, protein
Spinach: iron, potassium, magnesium, protein
Sweet potatoes: potassium, magnesium, protein
Grains are rich in carbohydrates and are perfect for a quick energy boost. They also contain nutrients that help to sustain energy.
Here are some fantastic choices:
Whole wheat: iron, potassium, magnesium, protein
Oatmeal: iron, potassium, magnesium, protein
Brown rice: iron, potassium, magnesium, protein
White rice: iron, potassium, magnesium, protein
Most cereals contain these grains and are fortified with minerals and vitamins, making them effective fatigue fighters, as well.