10 foods for energy and vigor: which foods give strength to the body and which take away, as well as a review of folk remedies and diets to improve performance

About 30% of all the energy that a person receives with food is spent by the body on the digestive process itself. This includes the synthesis of enzymes, hormones, bile, filtration, removal from the body and other physiological processes, without which food simply will not be absorbed.

However, there is a special “category” of products that can give maximum energy to a person. And it is after consuming them that a person feels the maximum surge of strength and energy, and his mood improves.

What food gives the most strength to the body? What is special in these products that allows you to increase the body’s performance and keep it in good shape? What should you eat to restore strength and vitality? All the answers are in our article.

Why do some foods give energy, while others take away energy?

The body “extracts” energy from two main sources – sugar and fats. All of them, through simple biochemical reactions, are ultimately transformed into the simplest carbohydrates, which are synthesized into pure energy.

However, sugar is actually a carbohydrate and its absorption requires a minimum of time and energy, but fat is a complex component. Moreover, the adult body works in such a way that simple and complex carbohydrates are absorbed immediately after consumption, but fats are stored “in reserve.”

The brain, its oxygen saturation, and the level of dopamine and serotonin produced are also directly responsible for the feeling of vigor. These same goromny are also responsible for raising the mood.

That is why there are so-called “energy drinks” and stimulants, which in fact do not increase energy, but only create the illusion of a feeling of vigor. Many drugs work on this principle. However, their use provokes a complex violation of digestive function, which will only harm health.

Accordingly, what food should be included in the diet in order not to experience a lack of energy? These are simple and complex carbohydrates , but all this must be supplemented with proteins, vitamins, minerals and clean drinking water.

One of the most important rules that nutritionists recommend adhering to is to follow a varied diet and abandon “hard” diets.

Naturally, if you constantly eat sweets (they contain the most carbohydrates), then this will not end well, since the body will begin to lack other micronutrients and nutrients.

The Vedas know

The most “magical” cuisine in the world is, perhaps, Vedic, which recognizes the mood of the cook as one of the main ingredients of a delicious dish. Its basis is recipes without meat and fish. But even if you are not a vegetarian, you can still learn a few culinary life hacks from the ancient Indians. For example, if you want to ignite passion in someone, treat them to freshly brewed tea or coffee with cinnamon. All products with a strong smell, according to Ayurveda, bring out the worst traits in a person (as it was in “Alice in Wonderland”: onions make you cunning, mustard makes you sad). The healthiest ones (and it’s hard to argue here) are considered to be dairy products, cereals, fruits, vegetables and nuts, but eating mushrooms is not recommended at all. The environment in which you cook is also extremely important. There should be no distractions in the kitchen (such as a TV on), and the work area should be clean. Take out everything you need and place it nearby in advance. Firstly, this will allow you to turn the cooking process itself into a leisurely, smooth action. Secondly, the Vedas are very sensitive to the cleanliness of the surrounding space, which will definitely be violated by the flour-stained handles of kitchen cabinets, where you reach for something clogged. Another rule of “kitchen Ayurveda”: the food should be tasted not by the one who cooks, but by the one for whom it is cooked, because it is he who should ultimately become full and satisfied.

Top 10 invigorating products

So, what are the most effective performance-enhancing foods? Let's look at a selection of 10 of the most proven options that give you a surge of energy throughout the day and best meet your energy needs.

Oatmeal or muesli

In addition to simple and complex carbohydrates, it also contains magnesium, vitamin B1 and phosphorus, which are involved in intercellular metabolism.

Oatmeal is a good source of energy, but it doesn’t last long.

That is why it is recommended to consume it with milk, adding a small amount of butter (preferably “sandwich” butter, which has a low fat content) and dried fruits.

Dried fruits

Contains fructose and fiber . The first is one of the simplest carbohydrates, which are absorbed within 5 - 10 minutes after consumption, and fiber helps the body digest food and prevents intestinal upset.

Dried fruits are also extremely beneficial for the heart, which indirectly improves blood circulation in the brain.

Some of the most energy-rich dried fruits are dried bananas, dried apricots, and baked pears.

Eggs

Quail eggs are better suited - they contain almost 3 times more protein. They also contain simple fats that are absorbed within 2–3 hours, providing a boost of energy for a long period of time.

Choline contained in eggs strengthens memory.

The only caveat is that it is better to eat eggs boiled or fresh.

It is worth remembering that raw chicken eggs can be a source of salmonellosis. But quails have “immunity” to this infection, since the pores of their shells are so small that even bacteria are not able to penetrate through them. Therefore, you should only eat quail eggs raw; it is better to avoid chicken eggs.

Honey

Honey is one of the most beneficial foods with a high concentration of carbohydrates for the brain. It contains virtually no fat, but, in addition to sucrose, there is a wide list of minerals, metals and vitamins that help normalize the biochemical composition of the blood.

It has been proven that honey has a positive effect on brain function, improves concentration and memory.

Many doctors recommend giving up sugar altogether and replacing it with honey, but we should not forget that when heated above 65 degrees Celsius, it loses most of its beneficial properties.

Coffee

The situation with the effect of coffee on the brain is ambiguous. It provides a boost of energy due to the presence of caffeine, which acts as a stimulant . However, it has virtually no negative effect on the body.

Accordingly, coffee really helps to get a boost of energy. Caffeine also improves memory.

But you shouldn't abuse it. Otherwise, you can get the body accustomed to the fact that it receives energy only in this way - simple products will become less effective.

Let's remember that we reviewed 6 invigorating drinks to replace morning coffee.

Fruits and vegetables

Including fruits and vegetables in your diet to boost energy is a universal solution. They all contain fiber , which is necessary for energy and normal digestion. At the same time, both fruits and vegetables are easily digestible foods.

They must be included in the diet when prescribing gentle diets, for example, during the recovery period after treatment for gastritis or stomach ulcers.

Natural yogurt

Easily digestible, contains a fruit base and a small amount of sugar. At the same time, it also contains lactic acid bacteria, which form the basis of beneficial intestinal microflora.

Regular consumption of yoghurt will not only normalize the functioning of the entire digestive system, but also receive a considerable boost of energy. It is also good for women's health.

Mackerel

It contains vitamin B12 and omega-3 fatty acids necessary for the brain.

These substances are directly involved in the production of serotonin and dopamine in the brain - hormones that are responsible for feelings of joy and also help neurons absorb oxygen.

As a result, mackerel acts as a stimulant, but without any negative consequences for the body. In addition, mackerel contains simple proteins and easily digestible fats, as well as minerals.

Beans

Although, in theory, all legumes can be included here. Almost all of them consist of proteins and complex carbohydrates, which are used by the body throughout the day .

A breakfast based on canned beans is no worse option than traditional oatmeal. If you don’t like beans, pea soup or various kinds of salads with peas will suit you (but better without mayonnaise and fatty meats).

Nuts

Walnuts are rich in proteins, carbohydrates, omega-3 fatty acids and minerals. All this maintains the nominal concentration of nutritional components in the body , which will have a positive effect on the metabolic rate.

Accordingly, if you just eat nuts, you will have minimal energy. And if you add them, for example, to dessert, it will help the body quickly get a boost of energy.

Nuts have also been proven to improve memory and attention.

Nutrition rules

How food is prepared determines how much energy it retains. Therefore, it is very important to follow the rules of nutrition and preparation. These rules are easy to remember and easy to follow.

Rule one.

Prepare food for yourself and your loved ones from foods that have not been processed. Try not to include food that has undergone industrial processing in your menu in the same way as food prepared by someone else’s hands or production (in canteens, restaurants, various fast food outlets).

Rule two.

Rice and grains made from whole, unmilled grains are foods that you can always eat. Make grains the basis of your diet (50 to 60 percent of your daily intake can come from grains). And be sure to prepare it yourself.

Third rule

Recommendations for preparing vegetables and fruits are given. Of course, it is advisable to eat them raw, or boil them briefly. If possible, try to eat with the skin on. This is the largest portion (25–30 percent) of the daily food intake. Remove fried vegetables and fruits from your diet.

Rule four.

Let your menu include, approximately 5-10 percent of the daily food volume, legumes (peas, lentils, beans), as well as seaweed.

Rule five is dedicated to soups.

Be sure to include 5-10 percent of vegetable and grain soups in your daily meals, these are very healthy.

Rule six.

If desired, fish, nuts, and seeds in an amount of 5–10 percent can diversify our daily menu.

Rule seven.

Exclude from the daily diet, and include in your menu only occasionally such foods as meat, poultry, dairy products, fats, eggs.

Rule eight.

Drinks such as lemonade, coffee and black tea have a bad effect on our energy - try replacing them with green tea and excellent herbal teas. By the way, in Russia there are such excellent drinks as fruit drinks, compotes and jelly.

Rule nine.

No need to fry food. It is better to boil or stew in water; in extreme cases, add a spoonful of vegetable oil for variety and change the taste. But even without it you can cook very tasty food.

Rule ten.

Try to eat less often vegetables such as eggplants, tomatoes, potatoes, which are oversaturated with Yin.

Rule eleven.

It's great if you know how to bake bread yourself. Try to bake bread from wholemeal flour. It's even better if your bread contains bran and whole grains. When buying ready-made bread, also avoid white bread; now there is a large selection of healthier options.

Rule twelve.

Be sure to chew all food thoroughly (50, or even better, 100 times). You need to chew food for as long as you can feel its taste. Truly healthy food tastes better when chewed. Chew until you can taste the food. Energy is absorbed from food until its taste is felt.

How often should I use them?

It is immediately necessary to clarify that the above products should not be consumed regularly. Ideally, only before “planned” physical activity. In principle, you can follow the popular rules:

breakfast – should be rich in simple carbohydrates, as this will help you cheer up as quickly as possible;
lunch - without excessively fatty dishes, but always filling;
dinner – simply hearty, without simple carbohydrates (complex ones are possible and even necessary).

And at the same time, 2–3 hours before your planned sleep, it is better to refuse food altogether. Otherwise, you can end up with chronic insomnia, from which even the most “energetic” breakfast will not help in the morning.

Experimental confirmation of food energy

Experiments on humans are prohibited for ethical reasons. Therefore, for their research, scientists use various animals.

To study the effect of nutrition on human health, experiments with rats are most often used.

This is due to the fact that the food preferences of these animals are almost identical to the food habits of humans. Maybe this is why rats get along so well in human habitats.

I would like to present the results of some experiments that are described in the book by M. I. Volosyanko and I. A. Potapov “Alchemy of body rejuvenation. Unconventional approach."

One of the experiments was like this

At first, newborn rats were fed natural milk, which is why they lived happily, frolicked and grew quickly.

But then, the milk was replaced with an artificial mixture, which, in its composition, was completely identical to milk, right down to the enzymes.

The only difference between this mixture and milk was that its ingredients were obtained not from living matter, but artificially.

But, as a result of the substitution, the rats withered away and began to die one after another.

Why?

After all, they still received the whole range of proteins, fats, carbohydrates, vitamins, microelements, enzymes and all other components of natural milk, only in the form of an artificial mixture.

But the lifespan of rats on the artificial mixture was even shorter than on plain water.

The next stage of the experiment was that they began to add a little natural milk, just a few drops, to the artificial mixture.

As a result, the rats began to feel great again and became nimble and mobile as before.

What was there in natural milk that was missing in the artificially created mixture?

After all, the mixture, almost one hundred percent, reproduced the molecular composition of milk. However, this was not enough to keep the rats alive.

The conclusion here may be this: the scientists who created the artificial mixture did not include in its composition only one element, an invisible field structure inherent in all living things, known under such names as “biofield”, “aura”, “soul”.

Folk remedies to keep the body in good shape

In addition to nutrition that gives strength, there are a lot of folk methods and herbs for sleep that help you get a quick boost of energy in the morning - this can be done not only with coffee. Vivid examples of this are citrus essential oils, bran infusion, rose hip jelly.

Essential oils

There are certain essential oils for increasing energy. Their peculiarity is that they help cope with psycho-emotional fatigue . And citrus and rosemary essential oils are best suited for this.

How to use them? It is enough to add 3 – 5 drops to the aroma lamp (or 2 – 4 drops to the diffuser). They can also be added, for example, to a hot bath. 1 – 2 such “therapy” per day will be more than enough.

Bran infusion

One of the most popular remedies against chronic fatigue is energy tinctures.

Prepare as follows:

Mix 200 grams of bran with 1 liter of cold water;
bring to a boil and cook for 1 hour;
After cooling, strain through cheesecloth or a sieve.

Take 100 - 200 milliliters 3 - 4 times a day . The minimum course of “treatment” is 2 weeks. This remedy is also an excellent method for cleansing the intestines of accumulated toxins.

Rose hip jelly

This invigorating drink provides the body with a large amount of ascorbic acid, which helps cope with fatigue due to infectious diseases. Prepare like this:

chop 2 tablespoons of rosehip (fresh or dried - it doesn’t matter) and pour 0.5 liter of boiling water;
Cover the container containing the mixture with a lid, wrap it in a thick towel and let it sit until it cools completely.

You can add 1 tablespoon of honey to the finished jelly.

Take during dinner as a dessert - in the morning you will feel many times more energy reserves.

Let us also remind you that in the last article we looked at 5 effective invigorating teas based on various herbs.

What should you eat before training?

The diet for athletes is somewhat different from the usual. Firstly, it includes more carbohydrates - they help maintain tone during grueling workouts, and secondly, it includes proteins - with their help, muscle mass is built.

Therefore, to obtain energy before training, it is recommended to consume:

turkey omelette;
oatmeal;
cabbage rolls with chicken;
baked chicken with sweet potatoes;
cottage cheese with fruit.

All this is also complemented by protein bars and shakes. Many manufacturers produce sports nutrition in the form of ready-made mixtures for use before training - they consist of approximately 2/3 protein (which is the very protein), simple and complex carbohydrates. They give a great surge of strength and energy, helping to wake up the body and brain for the upcoming workout.

But in order not to feel a loss of strength after training, you should literally eat a small portion of sweets in the first 30 minutes after physical activity. It could be a chocolate bar, yogurt, banana, orange, tea with honey.

Thoughts are like radio waves

The human body and consciousness have a certain level of energy, which they have now learned to read using sensitive medical devices.

Doctors have noticed that, for example, in people with diseases of the cardiovascular system, the brain emits very weak energy signals.

Important! If you have a disease, this does not mean that you are unable to fulfill your desires with the power of thought. You just need slightly different techniques >>>

The results of the study confirmed: if our brain and consciousness are weak and de-energized, the whole body suffers, diseases appear in different parts of the body.

But that's not all.

The thoughts of de-energized people can be compared to music on the radio that you can barely hear. You can't make out a word. But a de-energized person, a person with low energy, cannot turn on his radio - he has no strength.

As you know, we are able to influence reality with our directed thoughts. We transmit information to the Universe, wanting what we ask for to come to us.

To do this, we visualize, imagining images of our future. We think about what we want, write down our goals, and so on.

Imagine that in order for the Universe to hear our request, we need to communicate our thoughts loudly and clearly.

Imagine that we are a radio and with the help of our voice, thoughts and emotions we send our desires into space, into the world.

If the Universe hears us, it will quickly answer us. A person with strong energy will receive answers to given requests much faster.

But what happens to weak radio waves? They simply do not reach the recipient.

How does this manifest itself in everyday life? We visualize and visualize, but nothing happens.

What food makes you feel tired?

But including the following foods harmful to the brain in your diet only takes away energy and increases the feeling of fatigue:

Fat meat. In principle, this includes any food rich in animal fats. These are foods that require much more energy to digest than most others. But you shouldn’t completely abandon them - meat products are the main source of proteins. It is better to give preference to lean meat dishes.
Pasteurized products. This includes milk and various kinds of canned food. They contain a minimum of micronutrients and nutrients, but the body still carries out a full range of metabolic processes with them that take energy.
Alcohol. Like any toxin, it quickly begins to be eliminated by the body, and alcohol also inhibits brain function. A lot of energy is spent on its removal, but ethyl alcohol brings practically no benefit - it is not commensurate with the harm.
Sugar. This also includes sweets that are harmful to the brain and contain a high content of trans fats. They are practically not digestible. That is, they have minimal energy, but they take quite a long time to split. And all this time the body loses energy.