FOODS FOR METABOLISM, ENERGY, AND STRENGTH

If we think about food from a physiological, scientific lens it can be boiled down to a unit of energy. In fact- the definition of a kilocalorie (or calorie) from the Webster dictionary is “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body. 

While there are several reasons why we eat, this article focuses on the more innate, primal reason for eating- to receive energy. Here are some food groups to incorporate into your routine to help you achieve sustained, wholesome energy levels throughout the day. 

1. HEALTHY FATS- 

Fat is the most calorically dense macronutrient- containing 9 calories per gram compared to the 4 calories per gram that carbs and protein provide. Incorporating heart healthy mono and polyunsaturated fatty acids is a great way to have more sustained energy levels throughout the day. 

Common sources of healthy fats include avocado, fatty fish such as salmon and tuna, nuts and seeds, and extra virgin olive oil. Fats are nutrient powerhouses, packing lots of energy per serving. 

2. RESISTANT STARCHES- 

Resistant starches are a category of carbohydrates that are typically more nutrient dense than simple starches/carbohydrates. Resistant starches contain more vitamins like thiamin, niacin and iron and more protein per gram of carbohydrate. They also contain more fiber, which helps to mediate the glucose response during digestion- leading to more sustained energy levels. 

Common sources of resistant starches include: beans, oats, sweet potato, barley, peas, and whole grains. 

3. PROTEIN- 

Protein is important for sustained energy levels and for maintaining lean muscle mass. Amino acids are the building blocks of protein, which are the building blocks of muscle. This is especially important as activity increases, as the demand for protein will also increase. 

Lean sources of protein include: eggs, lean meats, seafood, dairy and soy. 

One easy way to ensure that you are getting adequate amounts of these food groups is to evaluate the meals and snacks that you eat throughout the day. The simple question of “does this have a fat, carb and protein?” will help keep you on track for sustained energy, supporting your overall lifestyle, health and potential. 

1 1. Definition of calorie . https://www.merriam-webster.com/dictionary/calorie.