Eating for sustained energy through out the day

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Rachel Jeffery, Accredited Practising Dietitian

It’s been a long day and you still have several hours performing at your peak before you can take a break. So how do you keep your energy levels up throughout the day and night. The key is to eat well, snack regularly if you do not have time for a big meal and keep up your fluids.

Here are some tips to give you plenty of energy throughout the day.

Eat regular meals and snacks. Do not skip meals as your active muscles needs regular fuel throughout the day

Enjoy carbohydrate foods that have a low Glycaemia Index (GI). Low GI foods raise blood sugars slowly, so provide the body with continuous energy for longer periods.

Low GI carbohydrates will give you regular energy to keep you performing hour after hour. Low GI foods include fruits, milk, yoghurt, wholegrain breads, cereals and potatoes (not crisps!)

Easy foods to eat on the run to give you sustained energy when you can not eat a full meal are: bananas, apples, wholegrain crackers and cheese, low fat yoghurts, low fat fruit milk smoothies and wholegrain bread with low fat spreads (jam, Vegemite, honey). 

Avoid sugary and fatty/fried foods. These foods may give you a quick high, but it will not last and could drag you down an hour or so later making you feel tired and sluggish. 

Try to eat a low GI snacks very two hours and remember to keep up your water intake.

 

Author Bio

Rachel Jeffery is an Accredited Practising Dietitian(APD) with over 25 years of experience. Rachel completed her studies at Deakin University, Victoria and Flinders University, South Australia. She has worked in the fields of clinical and community nutrition.

Rachel specialises in the areas of Irritable Bowel Syndrome (IBS), Women’s Health and Fertility including Endometriosis, and Weight Management. 

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