How to Increase Energy for workout?

EnergyWhat are the best ways to increase your energy for a workout? Low energy levels can seriously affect your workout. It can affect the intensity and sometimes cause you to cut your workout shorter than planned. There are numerous pre workout supplements you can take to boost your energy but they can be costly.

Let’s look at some natural and cheaper methods to increase your energy before you hit the gym or go for that run. We will look at which vitamins can give you an energy boost and which foods can also get your energy levels soring. Which vitamins are essential for the use and production of energy?  The B vitamins are responsible for the body’s production and use of energy. They assist the body in oxygen utilization. There are a total of 8 B vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12). To get the most out of B vitamins its best to take them as a group. You can buy vitamin B complex which has all the 8 B vitamins in one tablet.

The B vitamins are water soluble so your body does not retain the vitamins for later use. If you have enough of the vitamin B vitamins in your system your body will flush out the excess.

 The Best Pre Workout Foods

Bananas are a great pre workout snack. They digest quickly so can be used as energy in no time. They contain potassium which aids in maintaining muscle function. Lack of potassium can cause muscle cramping and fatigue.

Smoothies also give you a great energy boost. You can throw in some fruits and vegetables. Your body will digest liquid a lot quicker than solid foods, so it really is instant energy!

Remember to never train on a full stomach. You will feel sluggish and there is always the chance of being sick. Have your pre work out snack about 30-45 mins before training. Increased energy will make a huge difference in your work outs. It will also keep you in a more positive mind set as you power through your training!

3 Healthy Snack Foods You Should Include In Your Diet

The secret to staying in great shape is to eat small and regular. To do this you need to snack on healthy foods that will keep you satisfied and with plenty of energy for the day. Here are 3 of the top foods you should be snacking on:

1) Raw Carrot

Raw CarrotRaw Carrots are rich in vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, thiamine, potassium and fibre. Carrots can reduce cholesterol, help prevent heart attacks and lower the risk of getting certain cancers with the high amount of beta-carotene in each carrot. The beta-carotene also helps with anti-aging. It serves as an antioxidant that fights against free radicals and the aging of cells. Research results from Harvard University suggested that people who eat more than five carrots a week are much less likely to suffer a stroke than those who only eat one carrot a month.

Carrots are also great for healthy eyes. The Beta-carotene in the carrot is converted to vitamin A in the liver. The vitamin A converts into rhodopsin which aids night vision. That’s why carrot is associated with helping you see in the dark. The antioxidant properties may help prevent cataracts. Carrots are good for dry skin. They help skin to become softer and smoother. They aid in the reduction of acne by detoxifying the liver, helping lower the toxins in the blood stream. Stomach and gastrointestinal health is also improved.

Carrots are great for keeping your teeth clean. They help eliminate dirt and plague from the teeth and gums whilst killing germs in the mouth. The saliva produced from carrots help scrub any stains on your teeth.

2) Pears

PearPears are a great source vitamin A, vitamin C, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin E, folate, potassium, fibre, niacin, calcium, magnesium, phosphorus, iron, zinc, copper, selenium, manganese, fructose, glucose, sucrose, pantothenic acid. They do not contain any saturated fats, cholesterol or sodium and contain around 60-100 calorie. Make sure you eat the pear with the skin on. The majority of the pears antioxidants, vitamin C and dietary fibre are contained in the pear skin. The antioxidants protect the cells from damage from free radicals.  Pears contain more nutrients per calorie than calorie per nutrient.

Pears have a low glycemic index (GI) of only 38. GI foods with a low glycemic index are digested and absorbed more slowly. They produce a more gradual rise in blood glucose and insulin levels. Pears can help a person lose weight and improve concentration. The low GI in pears can help prevent coronary heart disease and obesity. Pears can also aide in the management of diabetes.

Pears are considered to be a hypoallergenic fruit. This means they are less likely than other fruits to produce an allergic reaction when eaten. This is one of the reason they make a great, healthy snack for young kids or people who suffer from food allergies. Pears are useful in treating inflammation of the mucous membranes, arthritis, gout, colitis and gallbladder disorders. Your risk of developing asthma reduces by eating pears on a regular basis. Pears can also help reduce the risk of colon cancer. The fibre in pears can bind to help remove cancer-causing chemicals in the colon.

The boron in pears helps the body retain calcium which can help prevent osteoporosis.  Pears contain antioxidant and anticarcinogen glutathione, which can help prevent high blood pressure and strokes. You reduce your chance of having a stroke by 50%. You can lower the risk of macular degeneration which is the main cause of vision loss in older adults. The potassium can also speed up the recovery time from muscle fatigue after exercise and help prevent cramps. Pears are a great afternoon snack or pre work snack due to their the quick and natural source of energy from monosacharides (fructose and glucose) and carbohydrates They are great for increasing energy levels at work or at the gym.

3) Bananas

BananaBananas are a great source of energy. They can help reduce the chances of depression. They can improve your mood by converting the tryptophan into serotonin. Your potassium levels decrease when stressed so eating a banana is a great way to boost your levels back up and relieve stress. Bananas are also high in iron and can also sooth heartburn due to their natural antacid effect on the body. They also trigger the production of mucus in the stomach which provides a protective barrier against stomach acids.

The high potassium and low sodium can also help in reducing high blood pressure. If you are trying to give up smoking then bananas can help with the nicotine withdrawal. Vitamin B6, vitamin B12, potassium and magnesium help the body fight the nicotine withdrawal. The potassium can aid bone health also. The modern high-salt diets can increase urinary calcium loss but the potassium can slow down the effects. They are a great source of fibre for a healthy digestive system.

Summary

All three foods make great snacks that won’t cost you much money. Eating these daily will not only keep your energy levels up but will also aid in keeping your body in a healthy state.