By: Matt Weik, BS, CSCS, CPT, CSN
How often do you find yourself searching for caffeine throughout the day just to get you through? Probably more often than not, right? What you should strive to do is find natural ways to stay energized throughout the day without the need for a caffeine boost.
In this article, we are going to dive deeper into a handful of ways that you can stay energized throughout the day without hitting the wall or searching aimlessly for the nearest coffee shop or gas station for an energy drink.
Let’s dive into it!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting an exercise program, changing your nutrition, or adding anything new to your supplement regimen.
Stay Energized Throughout the Day with These 5 Strategies
Give the strategies listed below a try if you want to stay energized throughout the day and your main goal is to maximize productivity and performance. They work!
1. Get More Quality Sleep
Getting more sleep can significantly help you stay energized throughout the day by providing numerous benefits to your physical and mental well-being. After all, it’s common to know when you’ve slept well and when you didn’t, right?
Related Article: 5 Ways You Can Get a Better Night’s Sleep Starting Tonight
Here are several ways in which getting better quality sleep can help you stay energized all day long:
· Restores and rejuvenates the body
Sleep is a period of rest and repair for your body. During sleep, your cells and tissues are restored and regenerated, allowing your body to recover from the previous day’s workload and workout. This restoration process helps replenish energy stores, repair damaged cells, and allows you to stay energized throughout the day.
· Enhances cognitive function
It’s hard to deny that a well-rested mind functions more efficiently. Getting quality sleep promotes optimal cognitive performance, including improved attention, concentration, memory, and problem-solving abilities. When you are well-rested, you can think more clearly, make better decisions, and stay focused on tasks, resulting in increased productivity and reduced mental fatigue that leads to your ability to stay energized both physically and mentally.
· Supports hormonal balance
Sleep plays a vital role in regulating hormones in your body. Hormones like cortisol, which is associated with stress, and ghrelin and leptin, responsible for hunger and satiety, can be affected by sleep deprivation. Disruptions in hormonal balance can lead to increased fatigue, mood swings, and difficulty managing appetite, ultimately impacting your energy levels.
2. Get Outside in the Sunlight
There’s something about the great outdoors that can refresh even the most exhausted individual. Taking in some fresh air and allowing your skin to be kissed by the sun can have some therapeutic effects, and when it comes to helping you stay energized, it can naturally help you increase your energy levels.
Getting outside in the sunlight can have a positive impact on your energy levels and overall well-being in several ways, such as the following:
· Natural source of vitamin D
Sunlight exposure triggers your body to produce vitamin D, an essential nutrient for various bodily functions. Vitamin D plays a crucial role in energy production, as it helps convert food into energy. Insufficient vitamin D levels have been associated with fatigue, decreased energy levels, and a change in mood (which is why, in the colder months, some people feel sad or depressed). By getting outside in sunlight, you can support adequate vitamin D synthesis, which can help you get and stay energized throughout the day.
· Regulation of circadian rhythm
Sunlight exposure helps regulate your internal body clock, also known as the circadian rhythm. The circadian rhythm influences your sleep-wake cycle, hormone production, and other physiological processes. Exposing yourself to natural sunlight, especially in the morning, helps align your body’s internal clock with the external environment. This synchronization can enhance alertness and help you stay energized throughout the day while also facilitating better sleep at night, which circles us back around to what was mentioned in #1.
· Increased physical activity
Spending time outside in the sunlight often involves engaging in some sort of physical activity, such as walking, jogging, or playing sports. Regular exercise boosts energy levels by improving cardiovascular health, enhancing blood circulation, and releasing endorphins, which are natural energy boosters that can help you stay energized throughout the day.
3. Get Up and Move More Throughout the Day
Many of us are stuck behind a desk all day, staring at computer screens, documents, and having our butts seemingly glued to a chair. This can easily zap your energy and cause you to find some caffeine just to stay productive.
Related Article: Eating at Your Desk is Making You Fat — Here’s Why!
Getting up from your desk and moving around more throughout the day can help you stay energized throughout the day and improve your well-being in several ways:
· Enhanced blood circulation
Physical movement, such as walking, stretching, or engaging in moderate exercise, stimulates blood flow throughout your body. Improved blood circulation means that oxygen and nutrients are efficiently delivered to your muscles, organs, and (even more importantly) the brain. This increased supply of oxygen and nutrients supports optimal functioning, including helping you stay energized throughout the day.
· Increased endorphin release
When you engage in physical activity, your body releases endorphins, which are natural chemicals that act as mood enhancers and can help you stay energized. Regular movement throughout the day, even in small increments, can help release endorphins, providing you with an energizing and mood-lifting effect.
· Improved metabolism
Regular physical activity helps maintain a healthy metabolism, which is the process by which your body converts the food you eat into energy. When your metabolism is optimized and functioning properly, your body can utilize the nutrients from your meals to help you stay energized throughout the day.
· Stress reduction
Physical activity has been shown to help naturally reduce stress levels. When you’re stressed, your body produces the stress hormone cortisol, which can zap your energy and cause fatigue. Getting up and moving throughout the day or getting in a workout can help improve endorphin release while minimizing the release of cortisol, helping you stay energized.
· Improved sleep quality
Getting up from your desk multiple times during the day and moving more can increase your daily activity level, helping to improve your sleep. Exercise helps regulate your sleep-wake cycle, promoting a more restful and rejuvenating sleep. When you consistently get better quality sleep each night, you wake up feeling more refreshed and can stay energized throughout the day.
· Boosted mental alertness and focus
Moving more throughout the day can improve mental alertness and cognitive function. Getting in more physical activity each day can increase blood flow to the brain, which enhances brain function and can improve concentration, productivity, and mental clarity. When your mind is sharp and focused, you are more likely to stay energized throughout the day and engaged in your daily activities.
4. Drink More Water
It should come as no big surprise, but you should focus on putting down the sugary beverages and grab yourself a water bottle. Drinking more water throughout the day is crucial for maintaining proper hydration, which plays a vital role in helping you stay energized.
Related Article: 10 Reasons Proper Hydration is Key to Optimizing Health & Performance
Here is how drinking more water throughout the day and staying hydrated can improve your energy levels:
· Optimize bodily functions
Water is essential for the proper functioning of various bodily systems. It helps regulate body temperature, supports digestion, and aids in transporting nutrients and oxygen to cells. When your body is well-hydrated, all these functions can operate more efficiently, promoting overall energy production, preventing fatigue, and helping you stay energized throughout the day.
· Improved cognitive function
Dehydration can negatively impact cognitive function, including memory, focus, and alertness. When you’re dehydrated, it can be more challenging to concentrate and think clearly, leading to reduced energy and productivity. In fact, losing only 2% of your body water through sweat can decrease your performance by as much as 20%. Drinking adequate amounts of water throughout the day can help ensure optimal brain function, support mental energy, clarity, and help you stay energized throughout the day.
· Enhanced physical performance
Water is essential for maintaining adequate hydration during physical activity. When you exercise, your body loses water through sweat, and dehydration can occur rapidly. Inadequate hydration during exercise and training sessions can lead to decreased endurance, reduced muscle strength, and increased perceived exertion. By staying hydrated before, during, and after physical activity, you can maintain optimal performance, improve stamina, and stay energized.
· Regulation of mood and emotions
Even mild dehydration can impact your mood and emotions. Research suggests that dehydration can lead to increased feelings of tension, anxiety, and fatigue. When you’re adequately hydrated, you’re more likely to maintain a positive mood, feel more alert, and have better emotional well-being, all of which can help you stay energized throughout the day.
5. Focus on Protein Instead of Carbs
Who doesn’t love carbs? But many experience a yo-yo effect when it comes to energy levels. After consuming carbs, your energy goes up but can quickly fall depending on the type of carbohydrates you eat. Focusing more on protein intake instead of carbohydrates can help you stay energized in several ways:
· Sustained energy release
Protein is a macronutrient that provides a slower and more sustained release of energy compared to carbohydrates. When you consume protein-rich foods, they are broken down into amino acids, which are absorbed into the bloodstream and used as a steady source of fuel for your body, in addition to promoting muscle fiber recovery from training sessions. The gradual release of energy from protein helps maintain stable blood sugar levels and prevents energy crashes that can occur after consuming high-carbohydrate meals.
· Increased satiety and reduced cravings
Protein is known to be more satiating than carbohydrates. When you consume protein-rich foods (or foods that contain healthy fat), they help you feel fuller for longer, reducing the likelihood of experiencing sudden hunger pangs and cravings. By promoting satiation, protein can help prevent you from overeating and allow you to stay energized throughout the day.
· Muscle repair and maintenance
Protein is essential for the repair and maintenance of muscles. When you engage in physical activity, such as resistance training, your muscles undergo microscopic damage and tears. Consuming an adequate amount of protein supports the repair and rebuilding of muscle tissue, helping to enhance recovery and reduce muscle soreness. Maintaining healthy muscles can improve your overall physical performance and help you stay energized during strenuous activities.
If you find yourself having problems reaching your recommended daily protein intake, try adding a protein supplement to your nutrition plan. An additional 1-2 servings of protein per day through a protein powder can help you get there.
To suit your individual wants and needs, MuscleSport provides several different protein powders, such as the famous and incredibly delicious Lean Whey, a plant-based option in Lean Whey Plant’d, and even Collagen Peptides. Try one or all of them to help you increase your daily protein intake and stay energized throughout the day!