Wellness Blog
Feeling sluggish? Overcome it with our high energy diet plan
High energy people have a high energy diet and are optimistic, enthusiastic and gregarious. All of us have the potential to have high energy based on optimum intake via a wholesome meal plan, generous mix of supplements to improve overall health and a foolproof fitness regime.Having low energy throughout your week can be frustrating and prevent you from smashing your goals. An important, yet often missed, way of improving energy is to ensure you're fueling your body with enough nutrients to help you stay vibrant throughout the day. Here's out high-energy nutrient guide with tips to help you create your own high-energy diet:A healthy and high energy dietWhen it comes to a healthy diet, there's no one-size fits all approach. It's important to find what works for you! With that in mind, there are a few basics that are beneficial for everyone.A healthy diet consists of consuming plenty of water (1), limiting saturated and trans fats, sodium, and added sugars, plus eating a variety of food from the five key food groups. There needs to be a homogeneous mix of lean proteins, complex carbohydrates, unsaturated fats, fibres, vitamins and minerals as per medical advice, to ensure our diet is complete and health-giving. These include options like fruits and vegetables, lean meats like poultry, fish, beans, eggs, and nuts (2), healthy fats, whole grains and dairy (1). Rice eaters should consider switching to brown rice, include fruit in your everyday meals, opt for wheat pita for that extra fibre in your carbs, cook in olive oil and ensure the fare is in small amounts. This will keep the system well tuned and revving. Eating a variety of food from the five food groups and drinking plenty of water (1) is the foundation for your source of energy.Portion control is also a key factor in creating a balanced approach to food. Listen to your hunger cues and avoid eating too much or too little at any given time. As a guide, The Heart Foundation describes the ideal portion size as a plate that is half made up of vegetables, 1/4 carbohydrates, and 1/4 protein14.Energy-boosting nutrientsThe nutrients you get from your meals every day are crucial in maintaining sustained energy to keep your body and mind functioning optimally. The top nutrients for high energy are:Iron & magnesiumTaking iron and magnesium can maintain your energy levels and support energy production. Iron is an essential mineral that carries oxygen in the blood throughout the body so cells can produce energy (3).*Iron should only be taken if prescribed by your doctor.B complexB complex helps maintain energy levels - releasing energy from the food that we eat (4), as it breaks glucose into adenosine triphosphate (ATP).Acetyl L-carnitineAcetyl L-carnitine helps the body turn fat into energy, and in turn supports energy production.Vitamin CVitamin C maintains energy production. It functions as an important element in acetyl L-carnitine's role in the production of energy (5).Vitamin B12Just like acetyl L-carnitine, vitamin B12 supports energy production by converting fat and protein to energy (6). Having enough of these nutrients as part of your daily meals can help ensure that you're getting a high energy diet .Your meals in a dayHere's an example of what your meals within a single day can look like - mix and match them for different days of the week to keep your high energy diet plan exciting (8) and versatile:Breakfast: Rolled oats with reduced fat milkRolled oats is a good source of iron and B vitamins (9, 10, 11). It can be accompanied with berries which contain vitamin C. Along with the rolled oats, you can choose to use reduced fat milk which, like other dairy products, contains vitamin B12 (11).Snack: Unsalted cashew nutsCashew nuts are a good source of magnesium (10).Lunch: Sandwich with salad and chicken, and an orangeChicken contains iron (9), while dark green vegetables contain magnesium (10). Fruit, especially citrus fruits, like oranges or grapefruits, contain plenty of vitamin C (10).Evening meal: Wholegrain Pasta with lean beef mince bolognese, along with a green saladGround beef is a good source of acetyl L-carnitine (12) and iron (9), both nutrients that support energy maintenance.Evening snack: Ashwagandha teaAshwagandha is an herb traditionally used in Ayurvedic medicine to promote physical endurance and stamina. It also helps increase and support muscle strength.Energy supplementsA high energy diet is essential to having the vitality needed to get through your day. But if you don't get all the essential nutrients you need to maintain energy levels, you can try supplementation. While supplements should not replace food, they can support a balanced diet.Consult a registered dietician for a meal plan customised for you.Looking for a vitamin subscription? You can do so with Vitable to ensure that you have the nutrients you need to keep your energy levels up throughout the day. Staying healthy has never been more convenient with our nationwide vitamin delivery services. These vitamin packs from Australia can help ensure that you get personalised vitamins that cater to your nutritional needs.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: BetterHealth Channel. Healthy eating - what to put on your plate. BetterHealth Channel. Published July 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/Healthy-eating-what-to-put-on-your-plate Accessed on 19 September 2021 NIH. Healthy Eating Plan. NIH. Published on https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm Accessed on 19 September 2021 ConsumerReports. Should You Take Iron Supplements to Fight Fatigue? ConsumerReports. Published October 2015 on https://www.consumerreports.org/fitness-trackers/when-to-check-your-iron-levels/ Accessed on 19 September 2021 PMC. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. PMC. Published January 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed on 19 September 2021 Harvard. Vitamin C. Published on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ Accessed on 19 September 2021 NIH. Vitamin B12. Published on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Accessed on 19 September 2021 Sutter Health. Eat, Drink and Thrive. Sutter Health. Published on https://www.sutterhealth.org/pdf/incentive-content/energy-boosting-diet-plan.pdf Accessed on 19 September 2021 Department of Health and Ageing. "Eat for Health". Australian Government: National Health and Medical Research Council. Published (n.d.) on https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/adg_sample_meal_plan_women.pdf. Accessed September 24, 2021. Better Health Channel. "Iron". Better Health Channel. Last reviewed November 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#recommended-dietary-intakes-per-day. Accessed September 24, 2021. Better Health Channel. "Vitamins and Minerals". Better Health Channel. Last Reviewed December 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals#magnesium. Accessed September 24, 2021. Office of Dietary Supplements. "Vitamin B12". National Institutes of Health: Office of Dietary Supplements. Last Updated April 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed September 24, 2021. Office of Dietary Supplements. "Carnitine". National Institutes of Health: Office of Dietary Supplements. Last Updated March 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed September 24, 2021. Singh, N., et. al., "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda". US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 24, 2021. Heart Foundation. "Healthy eating to protect your heart". Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/heart-health-education/healthy-eating. Accessed September 24, 2021.
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7 ways to increase your energy
We've put together 7 tips to help you make changes to your life, such as exercise, sleep and adding vitamins so you can increase your energy levels and feel better.
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I'm lacking energy, what do I do?
We hear you! Feeling exhausted can be tough and make it difficult to get through the day. According to the Queensland Government, the average recommended daily energy intake of an Australian adult is 8,700kJ (1). There may be a chance that we are not consuming sufficient energy boosting foods through a healthy diet. This can be directly linked to your fatigue and low energy.The problem with low energyWhen we lack energy, it is difficult to accomplish everything we've set out to do! Even if we do manage to get work done, the outcomes might not be the best. What's more, low energy and fatigue can also cause chronic headaches and confusion, which may compromise our performance and concentration, and in extreme cases, even jeopardise our safety!Tips to improve low energyHere are some tips to help you overcome low levels of energy.Avoid too much caffeineWhile it might be an easy way to get a quick energy boost, drinking too much caffeine can cause trouble sleeping in the long run (2, 3). If we get less sleep, our energy levels can drop significantly. While the quick fix of energy feels great, the crash isn't something to look forward to.Drink plenty of waterDrinking adequate amounts of water can help provide sustained energy. Dehydration leads to fatigue and exhaustion, impacting our energy levels overall. Men and women are advised to drink roughly 8-10 cups of water a day (4).Stick to a healthy dietWhen we eat, our metabolism increases and our bodies have fuel to burn (2, 3). When we skip meals or go on too long without eating, our energy levels can dip (3). The quality of food we eat is also crucial in maintaining energy levels. To beat low energy, favour vegetables, wholegrains, low fat dairy products, and lean meats (3). Try to stay clear of foods that are high in fat, sugar, or salt as they can drain reserves in the body that are utlised for energy production.While ensuring you receive an adequate amount of nutrients to energise your body, try to be mindful of overeating (3). Large meals can potentially drain your energy instead of giving it a much needed boost.Get enough sleepLack of sleep is one of the main causes of poor levels of energy (3). If you lack sleep, it's fairly easy to overtax the body. Consistently getting good amounts of quality sleep at night can help ensure better energy levels.In addition to sleeping enough, you should also be wary of sleeping too much. Too much sleep can also cause fatigue and a drop in energy levels (2, 3). Quit smoking and binge drinking alcoholExcessive drinking and smoking can severely dampen your energy levels. A heavy night of drinking can be taxing on the body as excessive alcohol consumption can lead to cell damage. In addition, nicotine, the substance found in cigarettes, can also cause insomnia, ruining the quality of your sleep (2).ExerciseWorking out is known to give you an energy boost as you keep improving your fitness (2, 3). On the other hand, living a sedentary lifestyle has been known to cause fatigue and other health problems. Yoga and deep breathing exercises can also help calm nerves and anxiety which can help you feel more rested resulting in better energy levels.Proper supplementationEnergy supplements can support in boosting your energy, other than from a healthy diet. If you are unable to meet your nutritional needs with just a healthy diet, supplements can help ensure that you receive all the nutrients needed for optimal energy.Energy supplements to overcome lack of energyHere are some of the vitamins or minerals you can consider taking to overcome lack of energy.IronIron helps in synthesizing the main molecule responsible for storing and transferring energy to our body's cells.*Iron should only be taken if prescribed by your doctor.MagnesiumATP (adenosine 5'-triphosphate) is the primary mode of energy storage in our cells. Magnesium aids in processes where energy-rich ATP is involved (9), and is also responsible for breaking down glucose to turn it into energy (10).B ComplexThe whole spectrum of B vitamins, including B complex, play a huge role in supporting energy production, including the absorption, breaking down, storage, and maintenance of energy (11).Acetyl L-CarnitineAcetyl L-carnitine supports energy production by helping transport fatty acids to the mitochondria. From there, these fatty acids are converted into energy to be used by the whole body (12).Vitamin CVitamin C supports energy production by helping in the transportation of fatty acids to the mitochondria so that they can be converted into energy (13).Vitamin B12Vitamin B12 supports energy levels and acts as an energy booster by helping release the energy stored from the food that we eat (14).Making sure we receive the right amount of nutrition for energy can be a challenge. For that reason, Vitable's vitamin delivery service provides all Australians with a convenient and individualised way to meet their energy-boosting needs. With Vitable's vitamin delivery of daily vitamin packs filled with personalised supplements tailored to your needs, you'll have one less worry about ensuring you receive sufficient nutrients for energy. Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Energy or kilojoules, Queensland Government, Accessed September 22, 2021 from https://www.get.vitable.com.au/products/vitamin-b12 9 Tips to Boost Energy - Naturally (2020), Accessed September 13, 2021 from https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally Fatigue Fighting Tips (n.a.), Accessed September 13, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips Drinking Water (2018), Accessed September 13, 2021 from https://www.mydr.com.au/drinking-water/#:~:text=How%20much%20water%20do%20you,day%20(roughly%208%20cups)%3B Iron (2016), Accessed September 4, 2021 from https://lpi.oregonstate.edu/mic/minerals/iron An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed September 4, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress (2003), Accessed September 4, 2021 from https://www.sciencedirect.com/science/article/abs/pii/S0091305703001102?via%3Dihub Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed September 4, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study Magnesium Basics (2012), Accessed September 4, 2021 from https://academic.oup.com/ckj/article/5/Suppl_1/i3/447534 Magnesium (n.d.), Accessed September 4, 2021 from https://lpi.oregonstate.edu/mic/minerals/magnesium Herbs and Natural Supplements, Volume 2 (2014), Accessed September 4, 2021 from https://www.elsevier.com/books/herbs-and-natural-supplements-volume-2/braun/978-0-7295-4172-5 Understanding Nutrition (2019), Accessed September 4, 2021 from https://au.cengage.com/c/understanding-nutrition-44-4th-edition-4e-whitney-whitney-rolfes-rolfes-crowe-walsh/9780170424431/ Nutritional Supplements and Metabolic Syndrome (2009), Accessed September 4, 2021 from https://doi.org/10.1016/B978-012374240-7.50012-7 Vitamin B12 (n.d.), Accessed September , 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
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Pre-workout tips to boost energy
A big part of prepping for a workout is ensuring that our bodies have enough energy for it. The goal is to have workouts energise us for the rest of the day, rather than tire us out, making us unable to accomplish anything else post-exercise.Here are some pre-workout tips that you can put into practice to prepare your body for the best results from your session.Pre-workout tips for energyFuel up!Giving our body the nutritional fuel it needs before performing an exercise routine can help create optimum energy levels. Even if our goal is to lose weight, energy booster foods that are dense in nutrients and vitamins may be required for us to perform at the highest level (1). Look for an equal balance of carbohydrates, proteins, and fats in your diet. These nutrients can contribute to maintaining and improving your energy levels. Your body expends a lot of energy when it works out. It can be beneficial to plan what you eat after a grueling workout session. This can help to replenish your body with adequate nutrition so that you don't waste the gains that you've made (1).HydrateWater is just as important as food when it comes to fueling your workouts. Dehydration can lead to fatigue and loss of energy (2). This is especially true since you sweat more during workouts due to the increase in physical activity. Be sure to properly hydrate before, during, and after workouts.Get sufficient sleepWe use up a lot of energy when we're awake. Sleeping restores the energy that we use up during the day (3). Getting good quality sleep can help ensure that we go into our workouts at our best.When it comes to quality sleep, consistency is key (4). Having a set time for sleeping makes it easy for our bodies to fall asleep. This helps the body repeat the process to ensure we get quality sleep throughout.SupplementationEating, drinking enough water, and sleeping well are all important for our bodies to maintain the optimal energy levels for a good workout. However, they might not be enough to prepare us for more vigorous physical activity. This is especially true if what we eat and drink does not provide us with the essential nutrients our bodies need to sustain a heavy workout, then go on to accomplish all other responsibilities for the rest of the day.Energy supplementsThese are some energy boosting supplements that you can consider as part of your pre-workout routine:IronIron helps maintain energy levels by transporting oxygen to different parts of the body. Without enough iron in your system before a workout, you could become tired or fatigued during exercise. In some severe cases, an iron deficiency can even lead to anemia (1). The body has several iron-containing enzymes responsible for energy production and maintaining energy levels as well (6). These enzymes need to be powered with enough iron to function. Consider taking an iron supplement if you find yourself feeling more fatigued when you're engaged in a workout. Vitable's chelated Iron energy supplements closely resemble the iron found in the food that we eat. They are highly active and come in an easily digestible form. *Iron should only be taken if prescribed by your doctor.MagnesiumMagnesium is an important mineral that plays an integral role in many bodily processes, including maintaining energy levels by supporting energy production (9). Vitable's Magnesium supplements come in the form of magnesium citrate, one of the most easily absorbed forms of magnesium. It's also vegan and free of any gluten, lactose, and genetically modified organisms (GMOs).B-ComplexWhile B vitamins do not provide energy themselves, they are necessary for the body to be able to process the energy-rich nutrients from the food we eat (16).Vitable's Vitamin B-complexes are carefully produced to ensure they are easy for the body to absorb.BCAAThe branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food or supplements. BCAA supplements can boost an athlete's performance and have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.Acetyl L-carnitineAcetyl L-Carnitine supports energy levels by shuffling fatty acids into the mitochondria, the powerhouse of cells (11). Vitable's Acetyl L-carnitine supplement is high in quality and is similarly vegan and gluten-free, and does not use GMOs.Vitamin CVitamin C plays an important role in energy production by giving our cells' mitochondria what they need to power our bodies (12). Vitable's Vitamin C+ is a great energy booster, as it is paired with rosehip extract, which is also a good source of the vitamin.Vitamin B12Vitamin B12 supports energy levels and energy production due its role in the citric acid cycle (9). This cycle helps in converting stored calories from the food that we eat into usable energy. In addition, vitamin B12 is also essential in cellular energy production as well as the metabolism of energy (14). Vitable's Vitamin B-12 comes in an easily digestible and active form, helping this energy conversion process run smoothly. With proper sleep, nutrition, and exercise, the battle to produce and maintain energy in our bodies is only half-won. If you want to ensure that you perform your best each day, consider taking Vitable's vitamins subscription for that added boost. We offer vitamin delivery service in Australia which is delivered right to your doorstep. With daily vitamin packs and custom supplements, you can take your energy levels up a notch.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nutrition Rules That Will Fuel Your Workout (2021), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073 Water: How Much Should You Drink Everday? (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Sleep Satisfaction and Energy Levels (2021), Accessed on September 13, 2021 from https://www.sleepfoundation.org/sleep-hygiene/sleep-satisfaction-and-energy-levels Sleep Tips: 6 Steps to Better Sleep (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 Iron (n.d.), Accessed on September 2, 2021 from https://www.hsph.harvard.edu/nutritionsource/iron/ Iron (n.d.), Accessed on September 2, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron A Guide to Ashwagandha Beneftis, the Adaptogen Relax Factor (2020) Accessed on September 2, 2021 from https://get.vitable.com.au/a-guide-to-ashwagandha-benefits/ Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed on September 2, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study Magnesium (n.d.), Accessed on September 2, 2021 from https://www.nrv.gov.au/nutrients/magnesium B Vitamins and the Brain: Mechanisms, Dose, and Efficacy -- A Review (2016), Accessed on September 2, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ 10 - Nutritional Supplements and Metabolic Syndrome (2008), Accessed on September 2, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub Vitamin C and Immune Function (2017), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/9/11/1211 Vitamin B12 in Health and Disease (2010), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/2/3/299 Vitamin B12 (2020), Accessed on September 2, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on September 5, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b What is Branch-Chain Amino Acids? Accessed on February 4,2022 from https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks
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6 Of The Best Energy-Boosting Foods
Some foods give you more energy than others. And if you're often left feeling fatigued, it's probably high time for you to re-evaluate your diet. We've covered the best foods for energy here — make sure you remember them!
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