More Energy On A Plate

Expert strategies for boosting your vitality through your diet.

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YOU SLEPT FOR EIGHT HOURS, got in an early run and made time to meditate before jumping on your first Zoom call. Still, your brain feels fuzzy all morning. By the time afternoon hits, you're ready for a nap. What's going on? Though many factors can influence energy levels, perhaps one of the biggest is your diet - which includes what you eat, how much and when.

"Everything we eat can affect how we feel and what we're able to do throughout the day," says Amity Lui, a sports dietitian who works with runners. Good nutrition can improve your running and health, allowing you to exercise with less fatigue, which boosts your performance and decreases risk of injury - all while supporting hormone health, digestion, metabolism and immune function, says sports dietitian Yasi Ansari, spokesperson for the US Academy of Nutrition and Dietetics. In short, there's a lot to gain by optimising your eating habits. Here's what experts recommend.

Eat often during the day

The trend of intermittent fasting - where people abstain from eating for stretches of time - may have health benefits for some, such as those with type 2 diabetes. But what about runners looking to optimise performance and feel energised? "You need to have steady fuel throughout the day," says Selvi Rajagopal, assistant professor of medicine at Johns Hopkins University School of Medicine. That means no skipping breakfast or lunch.

Dr Rajagopal recommends eating every three to four hours to prevent drastic dips in blood glucose levels, which can lead to plummeting energy levels. A better bet is to aim for three well-balanced meals spaced throughout the day, plus several snacks in between.

Strive for well-balanced meals and snacks