Diet and Fatigue
It’s that time between 3 to 4pm when people usually hit a wall, feeling extremely fatigued and ready for the day to be over. It can be lack of sleep, hormones, health, or even your diet.
If you just started cutting calories in your diet and notice your energy take a downfall, here are the reasons why.
Carbs aren’t that bad
Carbohydrates are your body’s main dietary source of energy. So cutting your calories especially your carbohydrates can have a substantial effect on your blood sugar levels. Limit refined foods, such as white bread, candy and potato chips, which may offset your blood sugar and energy levels. Because dehydration can trigger tiredness and fatigue, drink water or other hydrating beverages, such as herbal tea, throughout each day.
When you replace your high glycemic foods with complex carbohydrates, such as whole grains your insulin levels will decrease and help with a boost in your energy levels. When you are regularly consuming refined foods, such as white breads it counteracts with your blood sugar and energy levels. A balanced diet is important for over seeing your energy levels. Deficiencies
Some Fats are Good
Lean protein in your diet will assist with tissue repair, immune function, and physical strength. Healthy fat sources, such as avocado and nuts will provide energy to physical activity as well. The natural sugars in fresh fruit provide energy and focus without spiking your blood sugar levels like refined sugar does A diet high in fiber is so important for sustained energy. A plant based, whole food diet is full of fiber. Certain nutrients can’t be integrated by the body so it’s critical for a person to consume a diet with fruits and vegetables to aid in training and recovery. A deficiency in a balanced diet can lead to muscle damage, fatigue, and weakened strength for training.
Water is always good!
The biggest culprit to being fatigue that many people are unaware of is lack of hydration. The fluid loss causes a drop in blood volume, which makes the heart work harder to push oxygen and nutrients through the bloodstream to the brain and muscles. A sufficient amount of fluids keep energy fueling nutrients flowing throughout the body.