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I would advise you not to take any supplement for extra energy as they all come with their own list of side effects that can affect your kidney which is a vital organ in your body. Work out to your comfort level, and instead try having natural energy boosting food items in your diet.
Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they're one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most.
Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage Adding skim milk not only offers plenty of calcium and vitamin D for stronger bones, but it also provides carbohydrates for fuel.
Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous.B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing into cells so its available for use by the body. Edamame also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein
High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day. Sudden increase of glucose in the blood, which occurs after eating refined carbs like candy causes spikes in blood sugar, and excess insulin production from the pancreas - Look for a cereal that has at least 5g of fiber or more per serving. Pour over a glass of skim milk or nonfat Greek Yogurt for extra protein
Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. While refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply. Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy particularly for longer runs or swims over an hour. Since carbs are the first macronutrient to get used during activity, they can become easily depleted at which point the body relies on energy from fat
One of the most important determinants of your energy levels is hydration status Divide your total weight by two to get the total fluid ounces recommended per day,3Add an additional 20-30 ounces per hour of exercise to ensure adequate hydration. Think that sounds like a lot? Most people need a minimum of 8-10 cups per day without
Hope this helps. feel free to ask if you have any further queries.