Enrich's Guide to...Eating for Energy

With the longer days and the feeling of spring in the air, we can feel our energy begin to naturally increase. Here at Enrich, we are tackling a common question when it comes to eating well – how can I feel more energised, and how does the food I eat affect that? Join us to explore all things calories, carbohydrates and snacking!

As always, let’s start with some basics. How does your body get the energy it needs?

Energy is something that is made within your body. You supply the ingredients (i.e. food) and your body is able to break it down into a form that it can use. So in a sense, all foods boost your energy. Glucose is the preferred form of energy for your cells and is primarily sourced from the breakdown of carbohydrates.

Once your body completes this complicated process of extracting energy from food, it can then be used for a multitude of jobs. This energy is used to power all of the processes that occur in our bodies daily, but can also be stored for use in the future if it’s not needed right away.

We often associate energy with physical activities, such as exercising, but it is used for so much more than that. Absolutely everything that goes on in your body, from breathing to making hormones to keeping your heart beating requires energy. Most of these processes occur automatically, without you even thinking about it. We actually even need energy to think – your brain uses about 20% of your daily energy.

Our body can source energy from different foods, such as carbohydrates, proteins and fats. Foods that contain energy are known as macronutrients, and make up the majority of our diets. The energy that is contained within macronutrients is measured in kilocalories (kcals). We also need to consume micronutrients, such as vitamins and minerals, as these tiny compounds are absolutely crucial to the process of energy production.

A kilocalorie (often shortened to just calorie) is a measure of how much energy is contained in a food. Carbohydrates and protein both contain around 4 calories per gram, while fat is more energy dense at 9 calories per gram. Lower calorie does not automatically mean healthier, as we want to make sure we have as much energy as we need to carry out our daily tasks.

So what is the best way to eat to optimise energy throughout the day?

To keep your energy balanced and sustained throughout the day, start by making sure you are fuelling your body well. Eating regularly helps to keep your energy levels stable, without any dramatic highs or lows. For most people this means eating every 2-3 hours – three meals and two snacks is a great place to start. If you tend to feel sluggish after a large meal, you can break it up even more, into four smaller meals.

Next, ensure your meals are well balanced. Each meal should include a source of carbohydrate, preferably complex, protein and fat.

Carbohydrates are the best way to provide your body with energy, as they are easily broken down into the glucose needed by your cells. Complex carbohydrates contain higher levels of fibre and take longer for your body to break down. This means that the energy they contain is released slowly and steadily over several hours. These carbohydrates can also stabilise blood sugar levels and promote a feeling of sustained satiety (aka keep you feeling fuller for longer). Simple carbohydrates are digested quickly and easily, making them useful for a quick burst of energy (think about athletes consuming glucose drinks on the pitch), but can lead to energy spikes and crashes.

Have you heard of the glycaemic index, or GI? This is a measure of how quickly a carbohydrate raises your blood glucose levels after consumption. Foods with a high GI produce a quick spike in blood sugar levels, while low GI foods are digested and absorbed more slowly.

Including a source of protein and fat with your meals is also important for sustained energy levels. These macronutrients take longer for your body to break down when compared to carbohydrates, which can help you to feel full and satisfied for longer. Consuming protein and fat in your meal can also slowdown the absorption of carbohydrates, reducing sharp increases in blood sugar levels.  

Snacks can be a really great way to keep your energy ticking over between meals. Try to choose options that are well-balanced. For example, apiece of fruit on its own only provides you with carbohydrates, whereas an apple combined with nut butter is a well-balanced option with carbs, protein and fat. Other good options include wholegrain seeded toast with avocado, or vegetables dipped into hummus.

What micronutrients are crucial for energy production?

There are eight B vitamins, and they are all absolutely vital for energy production in your body. These micronutrients help the body convert the food we eat into energy, as well as other important functions such as supporting energy-producing enzymes and forming red blood cells. B12 is top of the list, and is found in meat, fish and dairy products.

Iron is used to transport oxygen in your blood, carrying it your muscles and brain. Low iron levels can lead to feelings of fatigue, both physically and mentally, resulting in lack of focus, irritability and lowered stamina. Good sources of iron include red meat, beans and fortified cereals.

Top tip: Include sources of vitamin C with your iron to really boost absorption, such as citrus fruits, strawberries, spinach, and broccoli.

What else is important to keep in mind?

Good hydration is key for the functioning of many processes in your body, including energy production. It can also boost metabolism, helping your body efficiently break down the food you eat into usable energy.

Keep an eye on your caffeine intake, particularly in the afternoon. Caffeine does not actually give you more energy – it can boost your focus and productivity, but more does not always equal better. Caffeine remains in your system for approximately 5-7 hours, which means if you have a cup of coffee at 3pm, by 10pm only half of the amount of caffeine will have made its way through your system. So, even if you don’t experience problems getting to sleep, your overall sleep quality can be affected and contribute to tiredness.

It might go without saying, but prioritising good quality sleep can do wonders for your energy levels. We need between 7 and 9 hours of sleep each night, allowing us to rest and recharge.