Getting up in the morning is hard. For many of us, our first activity of the day involves grabbing a cup of coffee in an attempt to wake ourselves up.
However, to truly feel alert, we need more than just a boost of caffeine. Choosing the right breakfast foods can help provide you with sustainable energy throughout the day, so it’s important you pay just as close attention to the food you eat as the latte you order.
In general, whole foods rich in vitamins and nutrients are your best bet for feeling awake and energized, while junk foods high in fat, salt, and sugar will have you feeling sluggish and distracted.
Although coffee and sugary foods may seem tempting to boost your energy in the moment, they eventually lead to a blood-sugar crash, which will have you feeling even more tired than before.
If you want an extra boost of energy in the morning, try eating these seven foods, which can help prevent fatigue and improve your focus and alertness.
High in fiber and complex carbohydrates, whole grains are a nutritious breakfast food that can help to wake you up. Whole grains include antioxidants and may minimize the threat of heart problem, cancer and diabetes. Examples of entire grain foods consist of whole-wheat flour, oatmeal and bulgur. Include oat bran muffins and whole-grain bread to your breakfast meal.
Studies at Arizona State University in Tempe showed that participants short on vitamin C performed better on the treadmill once they started receiving vitamin C every day. Some foods high in vitamin C consist of oranges or orange juice, guavas, strawberries, kiwifruit and cantaloupe.
It is best to start your day including protein with your breakfast for longer-lasting energy. Some examples cited are fat-free milk, cheese, eggs and low-fat yogurt. Take pleasure in a high-energy breakfast by making an omelet integrating eggs, egg whites, cheese, chopped green and/or red pepper. Enjoy your omelet with whole-grain toast.
If you do not have time to eat a sit-down breakfast, you can have a high-protein dish that can help increase your energy for the day. Mix 1 cup of vanilla yogurt, 1 cup of 2 percent milk, one medium banana (cut in chunks), 2 tablespoon. of wheat germ and 2 tablespoon. of protein powder up until smooth. You can include ice and any mix of berries also. Usage low-fat yogurt and nonfat milk to minimize the variety of calories in the shake.
Eat foods high in protein to keep you going throughout the day. Snacks between meals can consist of peanut butter spread either on whole-wheat bread or an apple, dried fruit, almonds or cheese.