Make sure you never run out of energy by including a few familiar foods in your meals more often.
To vary the composition of your plate, find the nutrients involved in energy metabolism and adjust your menus according to your daily expenditure.

Criteria for choosing healthy energy foods

The body mainly uses carbohydrates and fats to produce energy. Vitamins and minerals are also involved in energy metabolism. Find the best foods to be full of energy by taking these criteria into
account:
● The glycaemic index (GI): the lower the GI, the slower the glucose is released after ingestion.
With low GI foods (less than 50), you avoid the slump caused by the insulin spike that follows a rapid rise in blood sugar. Energy is delivered continuously and for longer.
● High-quality fatty acids: during moderate efforts lasting more than 30 minutes, fat is a major source of energy for the body. Limit saturated fatty acids and choose monounsaturated or polyunsaturated fatty acids (including omega-3 and omega-6), which are healthier.
● Iron is a component of red blood cells, which carry oxygen to the muscles and, thus, help produce energy. A lack of iron can lead to feelings of fatigue and dizziness. There are two
forms of iron: haem iron, from meat, which is more easily absorbed by the body, and non-haem iron, from plants. Its assimilation can be improved by lacto-fermentation, cooking or
the presence of vitamin C. The right thing to do: combine a fresh vegetable with a portion of beans.
● Other vitamins and minerals are involved in energy metabolism:
o Vitamin C also promotes glycogen storage
o Vitamin B1 is involved in the conversion of carbohydrates into energy, along with other B vitamins, such as vitamin B12
o Zinc is important for the synthesis of dopamine and norepinephrine, to feel mentally and physically fit, and also helps with the absorption of iron
o Magnesium, involved in the transfer of nerve impulses, helps to reduce fatigue

7 foods to boost your daily energy

These 7 foods have a healthy nutritional profile, optimal for providing energy. Include them in your menus for sports snacks and balanced meals!

Oatmeal

Have oatmeal for breakfast so you don’t feel hungry in the morning. With a low glycemic index (40), oats also contain soluble fibre, which slows down the digestion of sugars.

Brown rice

Brown rice has a much lower glycemic index than white rice. It, therefore, provides energy over a longer period of time, while being satiating. It also contains magnesium, iron, zinc, vitamin C and vitamin B1.

Lentils

Easy to digest and rich in protein, minerals and vitamins, lentils deserve to be on your menu! They contain vitamin B1, magnesium, iron, zinc and fibre. Red lentils have the lowest glycemic index.

Bananas

The banana is the favourite recovery snack for sportspeople! Its major asset is magnesium, which, coupled with potassium, helps to compensate for mineral losses due to perspiration. Low in fat, it also contains vitamin C, all with a glycaemic index of around 55 (the riper the banana, the higher the
GI).

Avocado

The main feature of the avocado is its richness in fatty acids, especially monounsaturated. It also contains magnesium, a little iron, zinc and vitamins C, B1, B3 and B9, with a glycemic index of 10. All of this makes it an ideal food for your refreshment breaks.

Mackerel

Mackerel is a source of healthy fats, more so than other oily fish. It also contains magnesium and a level of vitamin B12 that can conveniently cover a good part of the recommended intake. Its vitamin D content is also appreciated in winter, when sunshine is at its lowest!

Almonds

If you’re looking for a healthy snack to slip into your gym bag to give you some energy before the home stretch, almonds are perfect. Very rich in magnesium, almonds contain a good amount of iron and zinc, and above all, monounsaturated and polyunsaturated fatty acids. Combined with an apple, for example, they are ideal for recharging your batteries during a hike.

Think about your lifestyle as a whole to optimise your energy production

In addition to these anti-fatigue foods, physical exercise and a good night’s sleep are essential to give you enough energy to do everything you want to do every day. No more hunger pangs and tiredness, you’ll be ready to face a busy day!

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