Coffee killers. Is it time for your caffeine habit to bite the bullet?
Here are 10 culinary essentials that offer increased energy without the jittery anxiety. Perfect for finding peak performance at 40+
There are many natural energy-giving replacments for caffeine.
THE BRIEF
Time to read: 2 minutes
Time to action: 2 minutes (purchase, then eat)
Mantra: ‘There is no genius in life like the genius of energy and industry’ - D G Mitchell
Main message: Increase your energy, eradicate the jitters and slumps
Stat: Humans have an average energy budget of 100 Watts. You can turn it up to 110
Do you ever feel that your coffee hit, which you tell yourself is about adding some oomph to your day, leaves you feeling slightly edgy? It’s easy to interpret acceleration (heartbeat or nerves) for energy - but it isn’t. Are you one of the many in the UK who drink too much caffeine and feel all the more neurotic for it? We'd like to suggest 10 edible alternatives to give you a clean energy boost, without the heart palpitations, plus additional health benefits. Win, win, and indeed, win.
1. Liver
ENERGY: A measly 100g yields a monstrous 1176% of your RDA of energy-yielding vitamin B12.
EXTRA: Provides heme iron, important for red blood cell production and a legion of essential body-fueling nutrients, including vitamin A and folate.
2. Sardines
ENERGY: Budget camping meal they might be, but they’re also a B vitamin energy rocket.
EXTRA: They’re an excellent source of omega-3 fatty acids, which support heart and brain health.
3. Swiss Cheese
ENERGY: Sandwich shop-friendly option to add afternoon oomph, thanks to its vitamin contribution to energy metabolism.
EXTRA: Calcium and protein rich for bone and muscle health. Also offers essential nutrients like phosphorus and zinc.
4. Eggs
ENERGY: So energy-dense that research found they enhance weight loss thanks to their ability to leave you feeling fuller for longer.
EXTRA: Contains choline, supporting brain and nervous system function.
5. Quinoa
ENERGY: High in protein, carbs, manganese, folate and magnesium, it’s a nutritional bulls-eye for lasting energy.
EXTRA: Rich in essential minerals like manganese, folate, and magnesium.
6. Pumpkin Seeds
ENERGY: A handful provides a massive hit of slow-digesting protein, fat, fibre and zinc.
EXTRA: Contains healthy fats, protein, and fibre, contributing to overall health and even helping to lower cholesterol levels.
7. Brown rice
ENERGY: High in manganese which helps draw the energy from protein and carbs.
EXTRA: Rich in fibre for digestive health and prolonged energy release.
8. Spinach
ENERGY: You’ll never suffer ‘the slump’ as it’s rich in iron, essential for red blood cell production and energy release.
EXTRA: Contains vitamins A and C, supporting immune health.High in antioxidants.
9. Beans
ENERGY: Their slow-digesting fibre, protein and carbs will keep you like Studio Ghibli - well-animated, for longer.
EXTRA: Rich in plant-based protein, aiding in muscle maintenance. Provide various vitamins and minerals, including folate and iron.
10. Almonds
ENERGY: Any time energy reserve thanks to its healthy fats and protein that promote satiety and increase energy levels.
EXTRA: Also high in vitamin E, which acts as an antioxidant for cell protection.
PT WOLF
PT Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now into his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
WOULD YOU LIKE TO KNOW MORE? :http://nutritiondata.self.com/facts/beef-products/3469/2http://nutritiondata.self.com/facts/dairy-and-egg-products/39/2http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2https://www.sciencedaily.com/releases/2012/05/120529113258.htm