Which foods provide the most sustainable energy?

Energy crashes can be detrimental to productivity and mood. Proper foods prevent this by sustaining the release of nutrients. I help clients choose whole foods rather than processed ones. These provide steady fuel without spikes. Your cells receive steady energy for hours.

The base is made of steel-cut oats. Their beta-glucan fiber has a gel-forming effect in the gut. This slows glucose absorption by a factor of 4. I recommend 40g (1.4oz) of dry oats at breakfast. Polynomials with nuts form a harmonious macro mixture. You avoid the mid-morning dips characteristic of those sugar-laden commercial cereals.

These foods produce their effects through synergistic nutrient actions. Oats give slow carbohydrates. Fish gives anti-inflammatory fats. Greens give minerals, which transport oxygen. Almonds give activating magnesium. They form metabolic harmony. I mix the foodstuffs into meals of two or three combinations. Energy lasts for a minimum of four hours.

Prepare these foods to preserve their nutrients. Lightly steam plants instead of boiling them. Cook fish at or below 350°F (177°C). Soak oats overnight. I teach clients simple cooking methods. This preserves the energy benefits. Overcooking destroys heat-sensitive nutrients.

Time your food appropriately. First, eat energy-rich foods before engaging in demanding activities, then combine them after the activity for recovery. Monitor your responses in a journal and see how you feel after three hours. This personalization will increase your results. Your energy levels will change in weeks.

Read the full article: 10 Nutrition for Energy Secrets: Boost Your Vitality