Nuts and Dried Fruits
Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. Fiber helps slow down glucose-release so there is always a steady supply of energy.and stamina . Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy.
Water
Water is a integral part of keeping all the cells in your body hydrated and working at optimum levels. Start the day with a tall (at least 400 ml) glass of water as soon as you wake up. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Boil 5 star anise in 1 litre of water and boil .Have this water to improve energy levels.
Bananas
Rich in potassium and B vitamins, bananas help slow down digestion and can keep blood sugar levels stable.
Eggs
Eggs are high in iron and protein to give you sustainable stamina throughout the day. Choline is a type of B-vitamin that is found in eggs that is required for brain function and energy production.
Curd
Curd contains probiotics, which are well known for being a key part of healthy digestion. These probiotics can also help fight a weak immune system and boost your energy levels .It contains complex carbohydrates, which provide instant energy, and it’s packed with protein and fiber.
Don’t forget protein
Not consuming enough protein during the day can be a primary reason for fatigue. Protein based foods provide the body with fuel to repair and build tissues and improve stamina. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, curd, eggs, pulses and dal, cheese and soya.
Iron
Iron is required to maintain body Hemoglobin levels . It is required to transport oxygen throught the body . Deficiency of iron reduces oxygen and nutrient uptake by cells which leads to fatigue and low concentration.Have Iron rich foods like green leafy vegetables, non veg , prunes , dried raisins ,garden cress seeds.
Omega-3 fatty acids
Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Excellent sources include salmon, tuna, walnuts, chia seeds ,flax seeds,chia seeds and hemp seeds.
Beet Juice
Ingredients
1-2 tsp organic beetroot powder /1 fresh slightly cooked beet
Pinch salt
1 tsp Honey
1 tsp Lemon juice
1 tsp Basil seeds (optional)
Water / coconut water
Mix all together and stir well .