So many of us are always busy and it can feel like we’re running from one thing to the next. Maintaining high energy levels, especially on busy days, is crucial for staying productive and focused. Here are my top 5 ways to keep your energy high all day:
1) Start the Night Before
I cannot say it enough, but getting a great night’s sleep is imperative for ensuring all-day energy the next day as it allows your body and mind to rest, recover, and regenerate. During sleep, your body undergoes crucial processes such as muscle repair, brain detoxification and the regulation of hormones that control appetite, stress, and metabolism. Adequate sleep helps to balance these hormones, including those responsible for energy management like cortisol and insulin, ensuring that your blood sugar levels remain stable throughout the day. This hormonal balance is essential not only for a healthy metabolism but also for maintaining physical energy and mental alertness all day. When I travel I try to keep my pre-bed routine the same as it is at home to help tell my body and brain it’s time to wind down and prepare to sleep.
2) Protein Based Breakfast
Not just essential for lean muscle building, starting your day with a protein-based breakfast is key for ensuring sustained all-day energy. Protein helps to stabilize blood sugar levels, preventing the spikes and crashes that can lead to feelings of both mental and physical fatigue during the day.. It also increases satiety, reducing the need for snacking on sugary foods that can further disrupt energy levels. Moreover, protein boosts metabolism, aiding in calorie burning throughout the day, and supports brain function, improving focus and cognitive performance. This makes a protein-rich breakfast not just a nutritional choice, but a strategic one for maintaining consistent energy, concentration, and overall well-being.
3) Clever Caffeine
Restricting coffee intake to the just the morning can significantly enhance your energy levels by preventing the sleep disturbances often caused by late-day caffeine consumption. Caffeine, while effective for a quick energy boost, remains active in the body for several hours, potentially disrupting your natural sleep cycle if consumed in the afternoon or evening. This interference with sleep can lead to reduced sleep quality and duration, which in turn affects energy levels and cognitive function the next day. By keeping your coffee consumption to the morning, you allow your body sufficient time to metabolize the caffeine well before bedtime, supporting better sleep quality.
4) Awesome Adaptogens
Maca, a Peruvian root, is celebrated for its natural energy-boosting effects and is my go-to energy boosting adaptogen. Packed with vitamins, minerals, and amino acids, it enhances stamina and endurance without caffeine’s adrenal bashing side effects. As an adaptogen, maca helps balance hormones and supports adrenal function, key for stress management and sustained energy. It also aids in stabilizing blood sugar, preventing the energy fluctuations common with sugary foods. I add it to my smoothies or yoghurt bowls in the morning and recommend starting with a small amount as adaptogens can effect everyone differently.
5) Smart Snacking
Whilst it can be tempting to turn to sugary snacks throughout the day to give you a short-lived energy boost, you will inevitably experience the not so pleasant crash one the other side. Instead, turn to snacks that are packed full of protein, fibre, fat and antioxidants to keep your energy levels stable throughout the day. Some of my favourites include apple slices and almond butter, Greek yoghurt, berries and hemp seeds, half an avocado with cottage cheese or hard boiled eggs and spinach.