Constant technological pings, a heavy workload, an ambitious riding schedule, and a busy social calendar make you tired every morning. Not alone: Recent research shows that 85% of Americans wake up feeling unrested.
When you're tired, eat an avocado. Avocados are rich in healthy fats and fibre and contain pantothenic acid, a B vitamin that helps cells turn food into fuel. Their fat helps enhance nutrient absorption, and their fibre slows blood sugar after a meal or snack, promoting steady energy.
Low-calorie leafy greens are high in iron, calcium, fibre, folic acid, magnesium, vitamins A, C, E and K. “The iron and vitamin C in leafy greens work synergistically to prevent anaemia,” says Beacom.
2) Green leafy vegetables
You should eat carbs. "They break down fastest in our system," says Taub-Dix. Choose fiber-rich, whole grain carbs over white flour and sugar.
3) Sweet potatoes
Peel out. “Packed with good carbs, potassium, and nutrients, these are a great choice especially pre-workout to give you quick fuel,” Werner says.
Choose chocolate to beat the 3 p.m. slump. "Sugar saps energy." When you're tired, you may turn to sugar as a quick fix, but it causes a blood sugar and energy roller coaster, says Taub-Dix.
5) Dark chocolate
Eating well, sleeping enough, and moving enough boost stamina. Don't forget to drink.
Taub-Dix says many people use coffee as a crutch despite its jitters and wiredness. Fill your cup with water next time.
Blood-red root vegetables are a nutrient-dense fuel source.
Beets contain naturally occurring nitrates and antioxidants that increase blood flow and oxygenation, says Beacom.