10 of the Best Energy Foods

To work and play full of energy and enthusiasm you need to put the right fuel in your body. Vitamins and minerals build your muscles and bones so they can support the lifestyle you want. Ten of the best foods you can eat to keep up healthy energy start with whole grains.

• Whole grains contain thiamin that converts carbohydrates into energy. Oats, brown rice, whole grain breads are a few of the best. The energy you get from these complex carbohydrates will last a long time. This type of energy comes in a steady stream, not one short burst.

• Sardines and other proteins such as turkey, lean beef, shellfish and pork contain the amino acid tyrosine. The chemicals norepinephrine and dopamine in the brain are manufactured with the help of tyrosine. They keep your brain alert allowing you to focus with full concentration.

• Yogurt contains B vitamins that convert other food into energy. The active cultures in yogurt improve you immune system which supports your energy levels over the long term. It is also a power protein.

• Almonds, about 22, are high in energy and easy for a snack.

• Fresh vegetables especially sprouts, asparagus, spinach and broccoli help in protein metabolism so you get the most energy out of the protein you eat.

• Eggs, hard boiled, are very high in protein, B vitamins and a good source of energy that will last throughout the day.

• Fresh fruit including orange juice, high in vitamin C, combats fatigue and watermelon with vitamin C, lycopene, potassium and iron all of which fight fatigue. Fresh fruit also hydrates your cells even better than water for extra energy.

• Lentils and beans are a good source of complex carbohydrates which break down slowly giving continuous energy. They provide both carbohydrate and protein plus vitamin B and minerals.

• Seeds including sunflower and pumpkin are high in magnesium that decreases fatigue. Alone they are a high energy snack or they can be combined with whole grains or yogurt for more long term energy.

• Dark chocolate, which has less calories and more antioxidants that milk chocolate, will help you stay alert because it increases activity in parts of the brain. It also improves appetite, anemia, digestion and longevity.

• Water is on every list as an energy food because the body needs good quantities of water to perform well. There is nothing more fatiguing than dehydration, even mild dehydration. Your mental activity will suffer and your cells will not receive nutrients efficiently. You body needs to sweat to expend heat. Since the body loses up to 12 cups of water every day it needs to constantly be replaced. Sports drinks, herbal teas and sugarless fruit juices also help hydrate the system.

Matt Sawyer is a UK sports science Graduate (BA MSc), he has owned and run a health store over the past 5 years and has recently opened an online store which can be found at http://www.pharmas.co.uk