7 Nutrition & Lifestyle Tips to Boost Energy Levels

1. Ensure you get a good night’s sleep.  Sleep is your rest and recovery time – aim to get to bed around 10.00 p.m.and try for 8 hours.  Switch off gadgets before hopping into bed!
2. Drink plenty of water during the day.  Aim between 1.5 – 2.0 litres per day ( 8 long glasses), more if you’re working out or if it’s a hot day – this will keep you hydrated.
3. Eat 25g of protein with each meal (or, if it’s easier to remember, always combine protein with carbohydrates).  Good quality protein includes lean meats such as chicken, fish, eggs, pulses, turkey, legumes.  Combine with some complex carbs, such as brown basmati rice, quinoa or sweet potato.
4. Eat low Glycaemic Load (GL) carbs like pears, apples, all the berries; strawberries, raspberries, blueberries, blackberries, plums and lots of dark green leafy veggies.
5. Avoid processed carbs and sugary foods such as biscuits, cake, white bread, white rice, processed foods as these all spike your blood sugar levels and leave you feeling drained.  What happens then?  You’re in need of another sugary ‘energy fix’ such as chocolate, alcohol or caffeine – there starts your roller coaster.
6. Ditch the sugary carby cereal for breakfast and opt instead for an omlette or scrambled egg on wholegrain toast – it will keep you fuller for longer, curb the cravings and give you the energy you need.
7. Include foods that contain Vitamin C; Red, Orange and Yellow peppers, watercress, cabbage, broccoli, strawberries, lemons, kiwi fruit, papapas, peas, melon, lime, tomatoes and cauliflower.
8. If you’re having breakfast early and there’s a big gap until lunchtime, take a snack with you to work. Some almonds with an apple, a natural yogurt with some berries; a couple of oatcakes with a nut butter.

Just incorporate 2 or 3 of these tips into your day and you’ll start to feel more vibrant.

How a Nutritionist Can Help With Sports Nutrition

By working with a Registered Nutritionist in Wokingham, you can be assured that your nutritional requirements are met and any potential deficiencies in your diet can be uncovered with advanced lab testing. This not only helps to rule out certain conditions, but will also help to identify the underlying cause of any specific imbalances. We can then work together to create an effective nutritional programme enabling you to reach optimum performance and achieve your long term future goals.

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