So you’ve set some major goals you want to meet for 2019. Maybe they’re related to fitness, work or your personal life. No matter what, you need one big thing to achieve them: ENERGY! Following are some of our best tips to help you make sure you have the energy to crush it in the new year.
This may seem pretty obvious, but so many of us don’t prioritize sleep nearly enough. Lack of sleep doesn’t just impact your energy levels, it also can prevent you from getting the most out of your workout, cause unwanted weight gain and increase inflammation — putting you at risk for multiple chronic diseases. So, aim to improve your sleep this year and try to get at least seven to eight hours every night.
There are many foods that help promote energy, and others that make you feel exhausted. In 2019, try to fill your diet with these energy-boosting foods. A few foods that help maintain energy include:
These provide energy because they are high in protein or B vitamins. Protein helps stabilize your blood sugar, keeping it (and your energy) stable. B vitamins are needed for energy metabolism. Beans and greens are also high in iron, an important nutrient for helping women maintain energy levels.
For optimal energy, balance macronutrients. Start with one of the high-protein foods mentioned above and pair it with a healthy fat and a carbohydrate. Eating well-balanced, mixed-macro meals will help you maintain stable energy levels throughout the day. Don’t have time to cook a meal every time? We’ve got you covered! Our INVIGOR8 Superfood Shake has a blend of healthy fats, carbohydrates and protein that can be used as a meal replacement on crazy days.
Many foods can drain your energy. The biggest culprits are refined foods, high in artificial ingredients and processed carbohydrates. These foods make our blood sugar spike and then crash, making us feel drained and exhausted. Some can also trigger inflammation, increasing pain and making exercise difficult.
Not eating enough protein, fat or calories to support physical activity can also leave us feeling super tired. Make sure that every meal includes a source of protein and a healthy fat, to keep your energy stable all day long. Avoid cutting too many calories, especially if you are an athlete; you need enough nutrition to support your activity level.
You probably have experienced an all-day energy boost after a strenuous workout — not to mention the amazing sleep you get afterward, which in turn boosts your energy levels even more. Regular exercise encourages your body to make more mitochondria (the energy powerhouses of the cells), leading to increased energy.
Low Vitamin D levels can lead to daytime sleepiness. Spending a lot of time indoors can lead to Vitamin D deficiency, making us feel tired. Try to get outside for 15 to 30 minutes a day to boost your D; the sunshine will help your sleep too.
When we are so focused on our goals, we often forget to take a break. But, taking a bit of time out isn’t slacking off, it helps increase energy in the long-run. Try to take one full day off from work and exercise every week. Schedule some self-care time during that day if you can, book a massage, spend some time with friends and family, or do a hobby you love. Having scheduled time out can help you return to your goals feeling refreshed and ready to crush it.
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