- Sleep – I’m not going to over complicate this but we all know a good nights sleep makes us all feel superhuman.
- Kale – really is a superfood. High in vitamins and minerals, kale is a great energy booster and key source of calcium. To cook it, make sure you cook it well in oil and balsamic vinegar in order to ensure that all the energy producing vitamins and minerals are easily digestible and absorbed for use in the body.
- Stretch!!! Take 5,10,15,20 minutes out if your day to stretch correctly, nice and easy and hold for a minimum of 30 seconds. If its stretching, you’re doing it right.
- Whole Grain – kamut, oats, spelt or even brown rice. “No matter which whole grain you go for, the complex carbohydrates, fibre, B-vitamins and iron will keep you energised until your next meal.
- Go and take a brisk walk – It works! Once you’re warm and you have a good pace up, tackle a hill or some stairs and I guarantee after 20/30 minutes or so you’ll feel amazing. This always helps (like most forms of exercise) if you want to come home in a good mood instead of showing the family your tired moody side every night.
- Lentils and other legumes – Chickpeas or kidney beans stabilise blood glucose levels and can help prevent a mid afternoon crash.
- Coffee– I have a lively cup every morning at 5am before work, before a race or a big workout and it really makes the difference. When you need a quick pick-me-up, a little caffeine can go a long way. Shown to be effective for improving exercise performance, a cup of coffee serves as the perfect pre-workout drink.
- Nuts and dried fruit -Â Â An ideal combination of healthy fats, fibre and protein. Similar to fibre, 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 particularly for longer runs or swims over an hour. Since carbs are the first macronutrient to get used during activity, they can become easily depleted at which point the body relies on energy from fat.
- Pay attention to carbohydrates! A diet that’s too light or doesn’t include enough carbohydrates can cause fatigue.
10. Open the front door, step outside and start to run… Then after 10 minutes or so, go a little faster :-).