If you are tired, pooped, drained, you need to recharge! Don’t worry; you are not the only one. Many people have trouble getting up in the morning, get the afternoon slump, or just want to lounge on the couch after work. Many factors can cause these feelings, but nutrition is probably the leading issue. Having a well-balance diet can boost energy. The director of the Cleveland Clinic reports that food is our body’s fuel, and what you consume is going to impact the performance of your body.

Breakfast

Breakfast is the meal to start off your day right. Even though many people rush around to get where they need to go in the mornings, you need to set time aside for that beginning meal. Skipping breakfast can lead to tiredness by mid-morning. Breakfast has been shown to improve alertness and concentration and also sheds pounds by preventing overeating throughout the day.

Carbohydrates can be used for energy, and protein can be your source for endurance. Examples include: a whole grain bagel with cheese; cereal with fruit and yogurt; whole-grain toast with peanut butter and fruit; hard-boiled egg sliced into a whole-wheat pita; scrambled eggs, toast, and fruit; and oatmeal with raisins.

Carbohydrates

Eating well should continue throughout the day. Carbs have received a bad reputation, but this nutrient is a huge source of energy. Eat a combination of complex and simple carbohydrates such as whole grains and starchy veggies - potatoes, squash, pumpkin, and carrots. An immediate source of energy from simple carbohydrates can be found in fruit, veggies, and honey. The peak effect of sugar can last anywhere from 30 minutes to an hour, depending on the dose. Fiber helps complex carbohydrates to be slowly absorbed by the body, which helps give a balanced release of energy, instead of the quick burst.

Fat

Like carbs, fat has also gotten a bad reputation. Too much of the bad fats is associated with heart disease, some cancers, and chronic illness. In the right amounts, fat can make foods taste good and is a concentrated source of energy. Choose polyunsaturated fats such as vegetable oils and seafood, and monounsaturated fats such as olive oil, meat, and poultry.

Protein

Protein helps regulate the release of the energy that fats and carbs supply the body. Protein also maintains cells, transports hormones and vitamins, and creates muscle. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products. If the body is not getting its fuel of carbs and fats, protein powers the body with energy.

Water

Two-thirds of the body is composed of water. The fluid helps control body temperature through sweat, moves food through the intestines, greases the joints, and is an essential ingredient in the production of energy molecules. Dehydration is one of the leading causes of lack of energy. So remember to stay hydrated during those hot days and drink plenty of water while exercising.

Caffeine Fix

Everyday more than half of Americans drink coffee; 25% drink it occasionally; and some say they cannot function without it. A combination of caffeine and sugar can improve alertness and performance, but result in a slump afterwards. The effects can vary person to person. Caffeine can also interfere with sleep, especially if it is consumed in the late afternoon.

Finding your Balance

Food can raise or diminish your energy levels. If you are eating well and still feel tired, try some variety and frequency in your meals. Some people have more energy if they eat several small meals throughout the day; others need three meals per day. Everyone’s energy needs differ.

Source: WebMd. “Foods to Fight Fatigue.” http://www.webmd.com/content/article/93/102493.htm.