It’s time to beat that daily energy crash. Who has time to keep clawing their way through the day, anyway? Besides it taking SO much effort and slowing you down, so much clawing could ruin those beautifully manicured fingernails!
But, in all seriousness, even though it may seem logical to be running on fumes after you check off task #76 on your to-do list, it doesn’t mean it has to be normal.
So, sit back, stretch, yawn, and do what you need to do, because after you read this article, you’re going to be so fired up about the possibility of having endless energy, each and every day.
Lighting that fire in two steps
Diets, weight loss, calorie counting and everything else that tells us that we can’t eat are energy thieves. You know what we’re talking about. A cup of berries for breakfast, a small tub of yogurt, a glass of celery juice, tea (coffee!)... this is not enough fuel for an infant, never mind a grown adult needing to tackle a foot-long task list every day1.
Your body - and brain - needs calories to convert to energy. Energy you need to get you going in the morning, and keep you going throughout the day. A balanced meal at breakfast is key to all-day-long energy. It replenishes empty stores from your nighttime fast, and it gives your body the fuel it needs to kick into action2.
If you’re trying to watch your weight, a big, healthy breakfast with smaller meals for lunch and dinner is more effective than skipping breakfast and then eating more later in the day (hello 3pm chocolate cravings!3,4
If it’s time you’re short on in the morning, overnight protein oats made with steel cut oats, a scoop of whey protein and a small helping of chopped nuts soaked overnight in the fridge in water or milk can be a quick grab-and-go breakfast that contains all of the essentials you need to feel both satisfied and full of energy. Increase the liquid component and it becomes a shake you can chew/drink on the run. Tasty and nutritious! Other easy, effortless options are egg muffins or frittatas that can be made ahead of time; take your pick.
When you feel more like a tortoise than a hare, you may need some help in supplement form; particularly if you’re not always able to eat three balanced meals a day with a couple of additional energy-filled snacks in between.
B vitamins are an essential part of you body’s energy building process, and they are quickly depleted in times of stress and overexertion5. That’s why it’s best to include a good quality B vitamin complex in your routine each morning. The difference is likely to be quite noticeable, as B vitamins can help to quickly boost your body’s energy levels, for sustained, all-day-long energy.
Don’t forget magnesium! Magnesium is involved in over 700 processes within the body, including that which relates to energy production6,7. Those B vitamins you’re going to be taking also need magnesium to do what they need to, so this is a supplement match made in heaven. The beauty about magnesium is that it can also help you to relax when you finally flop into bed at night, allowing for a good night's sleep. And, better sleep = better energy!
Often, it really is that easy. When your hard working body has the nutrients it needs to keep up with the demand you put on it, it can - and should - work like a well-oiled machine, each and every day.
1. Pontzer, H., et al. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. Current Biology. 2016. 26(3):410-417.
2. Ogata, H., et al. Effect of skipping breakfast for 6 days on energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese males. The American Journal of Clinical Nutrition, Volume 110, Issue 1, July 2019, Pages 41–52.
3. Clayton, D., et al. Effect of breakfast omission on subjective appetite, metabolism, acylated ghrelin and GLP-17-36 during rest and exercise. Nutrition. 2016. 32(2). 179-185.
4. Nas, A., et al. Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk. The American Journal of Clinical Nutrition, Volume 105, Issue 6, June 2017, Pages 1351–1361.
5. Kennedy, D. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients 2016, 8(2), 6.
6. Feeney, K., et al. Daily magnesium fluxes regulate cellular timekeeping and energy balance. Nature volume 532, pages 375–379 (21 April 2016).
7. Yamanaka, R., et al. Mitochondrial Mg2+ homeostasis decides cellular energy metabolism and vulnerability to stress. Scientific Reports volume 6, Article number: 30027 (2016).