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8 foods to get more energy (and keep it)
Basic foods that can do a lot for your body
All foods provide energy for your body, but the type of energy can vary. Some foods, such as sugars and refined carbohydrates, give the body a quick energy spike. However, our bodies often need more lasting energy. And here, the ideal is foods with a low glycemic index, whose sugars are slowly absorbed, such as whole grains, high fibre vegetables, nuts and healthy oils such as olive oil. In general, high carbohydrates foods have the highest glycemic indexes, while proteins and fats have glycemic indexes close to zero.
Oats are one of the best sources of slow energy release of low glycemic index complex carbohydrates. That's why it's such a good option for breakfast, helping to keep you active throughout the morning. It is also a source of B-complex vitamins, which are needed to convert food into energy. You got plenty of options with our Gluten Free Oats range, where you have the chance to choose the economy 3kg formats.
They have high iron, magnesium and potassium. Iron carries oxygen through the body, which is needed for energy production. In addition, magnesium plays a key role in energy production and together with potassium is important for muscle and nerve functions.
Dehydration is one of the fastest ways for your physical and mental energy levels to drop. Even an average dehydration of 1-2% can affect your mood, energy levels and ability to concentrate. Have at least 8 glasses of water a day. And if the water alone doesn't cheer you up, try adding mint leaves, raspberries or even use the Super Vegan Hydrate.
It is a Brazilian fruit whose seeds have a high content of caffeine and antioxidants (especially tannins), contributing to increased energy levels, strengthening the body and increasing focus and alertness, while helping reduce mental fatigue. A real boost in physical and mental performance that has been used for thousands of years by natives. You can find it in the Super Vegan Boost Beetroot and Guarana, isolated in powder, and also Iswari’s Buddha Energy Bars Cacao and Guarana.
Sweet potatoes are a fantastic source of complex carbohydrates, along with iron, magnesium and vitamin C. And, vitamin C is really needed to transport fats to the body's cells for energy production.
Green tea contains caffeine for an energy boost, but without the “nervous” side effects of stronger caffeine drinks like coffee. Also, green tea is rich in antioxidants. It is important to choose a quality tea, preferably organic. Check out Iswari’s Matcha here.
Beetroot contains natural nitrates and antioxidants that are thought to increase blood flow and therefore, oxygenation to the brain and muscles. That's why it's an ally in our Super Vegan Boost, the pre-workout designed to wake up your mind and body.
It is a cyanobacterium, used for millenniums due to its nutrient concentration. Even with some differences from study to study, the truth is that in spirulina you find at least 60% of proteins (there are studies that claim that it has between 85% and 95% of proteins). Contains all the essential amino acids, plus vitamins, phytonutrients, minerals, beta-carotene, iron and chlorophyll. Phytonutrients act on the immune system, help detoxify the body and also provide energy. Spirulina's increased focus and decreased fatigue can be explained by several factors, including the stimulation of nitric oxide production, as well as the high concentration of essential fatty acids. You can find it isolated in powder, in tablets, in our Super Vegan Protein Greens and even in Iswari Chia, Lemon and Spirulina Buddha Protein Bars.
Ideas to implement:
- Maintain blood sugar levels: the energy of a balanced meal can last up to 4 hours, so the ideal is not to go without food any longer. This means 3 meals and 2 or 3 snacks throughout the day.
- Avoid high sugar foods: this type of food causes a sugar peak in the blood that causes your body to release too much insulin. As a result, excess insulin creates a drop in blood sugar levels.
- Choose the right combination: what you want is sustained energy, low in carbohydrates with a low glycemic index, combined with protein, which includes whole grains and sweet potatoes, among others. Beans and lentils are also interesting because they combine protein and low glycemic carbohydrates. But you have other good sources of protein like tofu, seeds, nuts, yogurt, etc.
- Include healthy sources of fat: fats such as olive oil or nuts will keep you fuller, preventing you from having too many snacks.
- Avoid too much caffeine: although it may taste good, too much caffeine depletes energy levels in the long term.