We often find ourselves feeling like we are energy-deficient. We question why we feel so depleted of energy and fatigued for no apparent reason. In an effort to fill the energy void, we reach for quick fixes in the form of coffee and energy drinks. I’m guilty of having occasionally reached for these little helpers, but from a fitness perspective, they feel like cheating. What we really want is to solve this energy deficiency naturally.
Indeed, there must be a way for our bodies to fuel daily activities without relying on stimulants. There must be some combination of nutrients that can deliver sustainable vitality. The good news is that there is.
Not surprisingly, the solution lies in macronutrients: carbohydrates, proteins, and fats. We consume nutrients for the specific task of providing fuel for our bodies. The secret lies in consuming the right foods in a manner that provides all the nutrients needed for our bodies to function properly, ensuring that all our metabolic functions are adequately supported at the cellular level. Let’s go through all these essential macronutrients.
Carbohydrates
For years, anyone with eyes and ears has heard the numerous negatives associated with consuming carbohydrates. They have long been vilified as the source of many ills. I agree that certain modern foods contain too many overly engineered carbohydrates. However, the science has always been clear that when our bodies need energy, they are designed to first reach for any available carbohydrates in our systems. Carbohydrates are the body’s primary source of energy. One key to maintaining better energy is to have high-quality carbohydrates readily available.
The best carbohydrates are complex carbohydrates, such as oats, quinoa, and sweet potatoes. These naturally occurring carbs are a fantastic primary source of energy to fuel our bodies. They release glucose gradually into our systems, preventing blood sugar spikes and dips. A 2023 study in the Journal of the International Society of Sports Nutrition found that athletes consuming 50-60% of calories from complex carbohydrates reported 25% higher sustained energy levels during endurance activities compared to low-carb counterparts.
If there is a secret to consuming carbs, it’s to pair them with fiber. Fiber-rich foods, such as beans and berries, further slow digestion, providing a longer-term stream of energy rather than a short-lived surge.
Proteins
In relation to carbohydrates, proteins play a supporting role. But their role cannot be overlooked or omitted. Proteins from beef, chicken, and fish provide essential amino acids needed to repair tissues and synthesize hormones vital for proper cellular functions. In a nutshell, inadequate protein intake can lead to fatigue and hinder your body’s ability to produce energy.
Studies have shown that a target of 1.2-2.0 grams of protein per kilogram of body weight is recommended daily. There are also additional benefits derived from specific proteins. Tyrosine-rich foods, such as almonds and eggs, provide a necessary precursor to dopamine and norepinephrine, both fundamental neurotransmitters essential for proper cognitive function. Studies have shown that these nutrients, found in a protein-packed breakfast, enhance focus and alertness for up to four hours.
Fats
One of my nutritional pet peeves is the bad wrap given to fats. They are like the bad boy of the nutritional world. However, fats are often misunderstood and are actually energy powerhouses. Monounsaturated and omega-3 fats from avocados, nuts, and salmon support mitochondrial function—the cell’s energy factories. Again, this is yet another example of how and why we must provide nutrients that support our body’s functions at a cellular level.
Numerous nutritional studies spanning several decades have linked nutrients high in omega-3s with reduced inflammation – likely the primary cause of cellular damage and disease. On the flip side, avoid unhealthy trans fats like those found in overly engineered foods like processed (boxed) snacks. These unnatural fats disrupt mitochondrial function and sabotage energy production, robbing you of your vitality.
Micronutrients
While macronutrients provide the bulk fuel essential for your body’s energy production, micronutrients play a supporting role that cannot be ignored. Deficiencies in micronutrients can lead to breakdowns that interfere with or disrupt the body’s ability to create energy.
For example, an iron deficiency can cause profound lethargy. Magnesium, found in leafy greens and dark chocolate, is necessary for over 300 enzymes involved in energy metabolism. A magnesium deficiency can manifest as muscle cramps and exhaustion. B vitamins—thiamine, riboflavin, niacin, and B12— are necessary to convert food into fuel.
Hydration
Hydration is a deceptively simple secret. Even slight dehydration of just 2% impairs concentration and mood. At a cellular level, water is like the river responsible for the physical transport of nutrients and waste removal.
Notable Data Points
Caffeine can be beneficial in moderation – it helps boost adenosine levels for increased alertness. But try to avoid after 2 p.m. to protect sleep, which underpins cellular repair.
We’ve always heard that breakfast is the most important meal of the day – it turns out to be true. Skipping breakfast can drop metabolism by 5-10%, according to the American Journal of Clinical Nutrition.
Balance is the Key
Lifestyle integration is the key to sustained energy. Integrate your daily nutrition with daily activity. For example, a post-meal walk helps your body more efficiently absorb and use the glucose (sugar) from your meal. When your life is out of balance, stress can increase your cortisol levels and squander your body’s energy production. Additionally, be aware that overly restrictive diets can inadvertently lead to fatigue. Leave some wiggle room in your diet (5-10%) for treats and cravings.
