Over the course of a day it is perfectly normal for your energy levels to rise and fall. There are of course many different factors that can contribute to this constant change in energy.
The four main culprits are your stress levels, lack of sleep, lack of physical activity and poor eating habits.
With this article we are going to focus on 3 very common foods that do more harm than good when it comes to your energy levels.
Millions of people all over the world wake up to a warm cup of coffee every morning. And while coffee can have positive effects on your mental and physical health, when too much is consumed it can do the opposite.
As far as positive effects go, some studies have shown that coffee may be able to reduce ones chances of developing neurodegenerative diseases such as Parkinson’s by up to 34 percent.
It may also be able to reduce your risk of developing type 2 diabetes.
For most people, coffee gives them a quick boost of energy when they are feeling tired and sluggish. The problem is over time your body will build up a tolerance and no longer respond in the same way.
More importantly, if you continue to rely on caffeine as your main source of energy instead of proper nutrition, you will find that your energy levels will never remain steady.
Too much caffeine can also make it difficult for you to get good quality sleep. As a result your energy levels will suffer over the long term.
If you opt to consume coffee, make sure you limit your consumption to less than four cups per day.
Breakfast Cereals (and any other foods with added sugars)
The sad reality is most foods that now line supermarket shelves are full of added sugars. And while they may give you a boost of energy initially, eventually those added sugars will take a serious toll on your energy levels.
For most people, waking up and having a bowl of their favorite cereal is an important part of their daily routine. Its how they get the energy they need to start their day.
The problem is most breakfast cereals don’t deliver sustainable energy. You may feel great for an hour or two, but you will quickly start to feel sluggish and drained.
This is due to the fact that breakfast cereals, while loaded with added sugars, tend to have very little fiber content.
As a matter of fact, some of the most popular breakfast cereals on the market contain upwards of 50% of nothing but added sugars.
When you combine high sugar with low fiber, the result is an unwanted spike in your blood sugar and insulin levels.
This leads to an instant rise in energy immediately followed by all of your energy being zapped. Its the afternoon crash that will more than likely happen before 10AM.
What’s worse is the fact that the more sugary foods you consume, the more sugary foods you will crave. So you literally find yourself in a cycle where your energy is constantly being depleted.
Its not a fun feeling. Trust us.
To avoid this type of energy depleting cycle, eat a cereal that has a minimum of 4 grams of fiber per serving, and very little added sugars.
Besides breakfast cereals, you should also try to avoid yogurt, granola bars and certain juices as they too tend to be loaded with added sugars.
Energy drinks are a guaranteed way to get a short term boost in energy.
Some studies even show that energy drinks have the ability to help with concentration and memory.
Most energy drinks consist of a cocktail of ingredients designed to stimulate your mind and body. The problem is the boost in energy you feel is coming from sugar and caffeine.
Most energy drinks contain as much as 52 grams of sugar per container. That is a ridiculously high amount of sugar for one drink.
As we’ve already discussed, consuming too much added sugar can lead to an instant spike in energy, followed by a sharp drop in energy.
And just as you can build up a tolerance to coffee, you can also build up a tolerance to energy drinks. This means that over time you will need to consume larger amounts of the same energy drink just to get the energy boost you once got.
Additionally, some studies have shown that energy drinks can have a negative impact on the quality of sleep you get on a nightly basis.
Something you should also keep in mind is the fact energy drinks tend to contain way more caffeine than the average cup of coffee.
Take for instance 5 Hour Energy, one of the most popular energy drinks currently on the market. For every 1.93 ounces of 5 Hour Energy, you will be getting 200mg of caffeine.
That’s four times as much as you would get from drinking the same amount of coffee.
When it comes to energy drinks, limit your daily intake to no more than 400mg of caffeine per day. Any more than that and you may start to experience anxiety, heart palpitations and panic attacks.