by J.B. Doyle

Created on: September 01, 2010

We all seem to need extra bursts of energy from time to time. When your “get up and go” has “got up and went” what foods are the best to give you that needed pickup? While many energy-boosting products are on the market and do supply quick energy, more practical and less expensive methods for adding a little quick energy are available right in your kitchen.

Carbohydrates provide quick energy. The human body can break carbs down quickly. Foods naturally high in carbohydrates are normally low in calories and high in fiber, which is ideal. These types of carbohydrates are available in fruits and whole wheat products.

Protein provides a longer lasting type of energy. While they take longer for the body to break down to use as energy, they do the important job of sending oxygen to the blood and maintaining a lot of essential organs. Protein is available from both animal and vegetable sources.

Fat is a much maligned food source to a lot of people. However, the body needs some fat on a daily basis. Stored fat provides protection for internal organs and helps move essential vitamins such as A and D through the body. Furthermore it is holds stored energy and keeps it available for exercise. Saturated fats are found in products such as eggs, meat, and milk. Quantities should be limited as they can raise cholesterol. Unsaturated fats are obtained by eating foods such as fish, almonds, and soybeans.

Sugar provides energy almost immediately. But don’t reach for that candy bar just yet. Fruits are naturally high in sugar in the form of fructose. They still provide quick energy, but also provide healthy vitamins and fiber. Secondly, they don’t cause blood sugar levels to spike and drop dramatically in the way that refined sugar does.

Which types of snacks are the best?

Sandwiches are a good way to combine a quick pick-up from carbohydrates as well as a longer-lasting energy from protein. Whole grain bread is best, providing more fiber and less refined sugar than white bread. Sandwich fillings such as peanut butter, cheese or lean meat such as chicken provide a good source of protein.

Whole grain cereal and bread can lift both energy and mood. The healthy carbohydrates in whole grains provide the body with its preferable fuel source and help raise levels of serotonin in the body.

Bananas supply carbohydrates, protein and fiber. Fiber helps provide a steady source of energy.

Apples and peanut butter provide carbohydrates, fructose, and protein.

Citrus fruits provide fructose and healthy amounts of vitamin C.

Yogurt and milk provide protein and calcium. Try adding a few berries, nuts, or crunchy cereal to your yogurt. Yogurt can be easier to digest than milk for those who are lactose intolerant. Check the label to make sure your yogurt of choice is not too high in refined sugar.

Nuts such as almonds and cashews not only provide protein, but are a good source of magnesium, which actually helps the body convert sugar to energy.

Vegetables such as sprouts, broccoli, and spinach provide nutrition and fiber, as well as a healthy boost of energy. A snack of fresh vegetables of almost any sort will not leave you with that lazy, overstuffed feeling either.

Snacks for quick energy can be found in any food group. While products such as coffee, energy drinks and bars, and energy pills do provide a burst of energy, there are numerous easy, healthy, obtainable, and less expensive options as close as your refrigerator.

References

Clean-energy-ideas.com

Mamashealth.com

Sportsmedicine.about.com

Webmd.com

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