BOOST YOUR ENERGY WITH THE RIGHT NUTRITION

In our fast-paced world, maintaining high energy levels can feel like a challenge. Often, we experience energy crashes due to poor dietary habits, irregular meal timing, and improper exercise nutrition. To help combat this, we turn to expert nutritionists like Ángela Quintas, who shared simple yet effective strategies to sustain energy throughout the day. Her approach focuses on balanced meals, proper meal timing, and strategic exercise nutrition—three key factors that can transform how we fuel our bodies.

1. Balanced Meals: The Key to Stable Energy

One of the most common causes of fatigue is fluctuating blood sugar levels. When we consume simple carbohydrates alone, they cause rapid spikes and crashes in blood glucose, leading to sluggishness and cravings. Quintas emphasizes the importance of pairing carbohydrates with proteins to prevent these energy dips.

• Why it works: 

  Proteins slow down carbohydrate digestion, leading to a more gradual release of glucose into the bloodstream.
  

• Practical tips:

  • Swap white bread for whole grains and pair them with eggs or lean meats.

  • Include healthy fats, such as nuts or avocado, with your meals to further stabilize blood sugar.

  • Choose fiber-rich vegetables alongside your protein sources to enhance digestion and nutrient absorption.

2. Meal Timing: Eating for Sustained Energy

Many people underestimate the impact of when they eat on their energy levels. Skipping meals or going long hours without eating can lead to fatigue, irritability, and poor focus. Quintas recommends eating every three to four hours and ensuring breakfast is consumed within an hour of waking up.

• Why it works: 

  Regular meals maintain steady blood sugar levels and prevent the mid-morning or afternoon energy slump.

• Practical tips:

  • Start your day with a nutrient-dense breakfast including protein, healthy fats, and complex carbohydrates.

  • Keep healthy snacks like nuts, yogurt, or fruit with nut butter on hand to prevent long gaps between meals.

  • Plan your meals in advance to ensure consistency, especially on busy days.

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3. Exercise Nutrition: Fueling Your Workouts

Many people believe that exercising on an empty stomach helps burn fat more effectively. However, Quintas warns that this approach can lead to muscle loss and decreased energy levels, making workouts less effective and even harmful in the long run.

• Why it works:  Eating before a workout provides your body with readily available energy, protecting muscle mass and enhancing performance.
  

• Practical tips:

  • Consume a small, balanced meal or snack 30–60 minutes before exercise, such as a banana with almond butter or yogurt with granola.

  • Stay hydrated throughout your workout to avoid energy depletion.

  • Refuel post-workout with a mix of protein and carbohydrates to aid muscle recovery and sustain energy.
    

Small Changes, Big Impact

By balancing your meals, eating at the right times, and fueling properly before exercise, you can significantly boost your daily energy levels and overall well-being. Sustainable energy isn’t about extreme diets or supplements—it’s about smart, consistent choices that support your body’s natural rhythms. Start implementing these small but powerful changes today, and feel the difference in your energy, focus, and overall vitality!