Fuel Your 40s: Best Foods to Boost Energy

Blogs08 Mar 2024

Stepping into your 40s can be a crucial time to prioritise your health. During these years, you start to notice changes in your body, your skin, your energy levels and even your sleep patterns. Women begin to experience perimenopausal symptoms and men too grapple with thinning hair, weaker muscles and eyesight among other things. This period demands a keen focus on fitness, health and mental well-being, but most importantly on the food you consume. Food plays a pivotal role in fuelling your body with energy and vitality. In this article, we'll delve into the specifics of the best energy-boosting foods for those in their 40s and above. Discover the impact of a well-balanced diet on your energy levels, allowing you to lead a healthier, more active life.

The Importance of Energy-Giving Foods in Your 40s and Beyond

Ageing adults show some common signs such as a slower metabolism, a smaller appetite and a lower ability to absorb nutrients. These changes can interfere with energy intake and result in overall fatigue. This often leads to reduced activity levels and muscle loss. Research shows that poor nutrition in older adults may contribute to cognitive decline, frailty, and decreased physical function. Including energy giving food in your daily diet becomes essential at this stage. To stay active and healthy, focus on foods to increase energy that contain the right balance of macronutrients your body needs.

1. Carbohydrates

Carbohydrates are known as the primary source of energy. Carbohydrates are further divided into 3 categories i.e. monosaccharides or simple carbs, disaccharides and polysaccharides or complex carbohydrates. Though all carbohydrates provide same number of calories per gram, the time to digest these 3 different carbohydrates differs. Simple carbohydrates take the shortest time to digest and complex carbohydrates take the longest. That’s why complex carbohydrates provide better satiety than simple carbohydrates. Some examples of complex carbohydrates are whole grains, vegetables etc.

2. Proteins

Protein acts as the building block of bones, muscles, skin, cartilage, etc. in the body. We get the same number of calories from proteins as carbohydrates. Lean meat, eggs, dairy products, pulses, and soy are some good sources of protein and qualify as rich energy foods that support strength and stamina.

3. Fats

Fats are typically concentrated sources of energy. That’s why we should be watchful of the amount of dietary fats we are having through diet. Fats help in the absorption of certain vitamins like A, D, E & K. Apart from nutrient absorption, fats also play crucial role in cardiovascular function, brain function etc. Nuts & seeds, ghee, edible oils are the sources of good fat and dietary fiber.

What Are Energy Giving Foods?    

Energy giving food refers to nutrient-dense options that supply your body with the fuel it needs to function efficiently. These are usually rich in complex carbohydrates, healthy fats, proteins, and essential vitamins and minerals. Unlike sugary or processed options that offer a short burst followed by a crash, these foods provide sustained energy, supporting your day-to-day tasks with more consistency.

When chosen wisely food that give you energy not only uplift your physical stamina but also improves focus, immunity, and mood, especially important as your body’s natural energy reserves begin to fluctuate in your 40s.

Examples of Energy-Giving Foods

Vegetarian Energy Boosting Foods

1. Quinoa

Often hailed as a complete protein, quinoa is a pseudo cereal that boasts of all nine essential amino acids. This ancient grain is also a source of complex carbohydrates, fibre, and an array of vitamins and minerals, ensuring a sustained release of energy throughout the day.

2. Lentils

Commonly found in all Indian kitchens, lentils are a source of protein, fibre, and essential minerals. Lentils are a part of the larger pulse family, and the nutritional value of pulses makes them an excellent addition to a balanced and wholesome diet. They may help regulate blood sugar levels and, being slow digesting, provide a gradual and consistent release of energy. Some varieties of lentils also offer Vitamin A benefits, which support immunity, skin health, and vision.

3. Almonds

You might be ignoring your pack of almonds at home, but it’s time to bring them out now! Almonds are a source of healthy fats, protein, and essential nutrients, making them a great source of energy. Almond benefits also include support for heart health and cognitive function, making them a smart addition to your daily diet.

4. Bananas

Bananas are an exceptional fruit that contain natural sugars, fibre and a host of helpful nutrients that give sustained energy. In fact, one study done by PLOS ONE, established that bananas and a carbohydrate energy drink had almost the same impact on cyclists for 2-3 hours!

5. Oatmeal

A great example for energy-giving whole grains, oatmeal is source of proteins, fibres, vitamins and minerals that can help you feel satiated for a long time. In fact, it can be a good pre-exercise option for sustained energy and make for a healthy breakfast too.

6. Potatoes

An example of complex carbohydrates, potatoes are root vegetables that contain carbs, proteins, fibre, antioxidants and many other nutrients. They keep you satiated and energised for longer which may point to several other health benefits. Of course, having them in moderation is key and supporting them with a balanced diet can help boost your energy!

Non-vegetarian energy giving foods

1. Salmon

Salmon is a source of omega-3 fatty acids. These essential fats may boost heart health and are a great source of energy. This fatty fish also has high protein content that might support muscle function and recovery!

2. Eggs

Eggs stand out as a popular protein source, having all the essential amino acids. Packed with vitamins, minerals, and healthy fats, eggs are quick and easily digestible energy giving food that supports both strength and stamina.

3. Chicken Breast

Filled with proteins, chicken is a staple food for non-vegetarians. It may support muscle health and supply a quick energy boost. Chicken is also low in fat and high in essential nutrients, which makes it a great ingredient to cook energy-filled, nourishing meals.

4. Lean Beef

Lean beef is a source of iron, zinc, and B vitamins, that may support energy, metabolism, and overall health. This protein and iron content might contribute to a steady release of energy.

5. Turkey

Turkey is another source of protein with a low-fat content. It may provide quick energy and support serotonin production for mood stability.

6. Shrimp

Low in calories and high in protein, shrimp is a nutritious choice for a quick energy boost. It also has iodine, which may be crucial for thyroid function and energy metabolism. In conclusion, there is a wide variety of instant energy giving foods to choose from no matter your taste or dietary preferences. What’s important is that you find ways to include energy foods in your daily meals to support your vibrant and active lifestyle! We know that age is just a number, but once you cross 35, you will be faced with a few new bodily changes one of which is lower energy. To avoid functional and cognitive decline, frailty and other age-related health issues, let’s start at once and build a diet of energy-rich foods!

Drinks

While foods for energy boost are essential, what you drink also plays a key role in maintaining consistent energy levels. Instead of relying on sugar-loaded sodas or artificial energy drinks, choose healthier, more effective alternatives that hydrate and nourish your body for sustained vitality.

1. Coconut Water

Naturally rich in electrolytes like potassium and magnesium, coconut water is perfect for rehydration. It helps restore energy after workouts or long days outdoors.

2. Green Tea

Green tea, rich in antioxidants, improves alertness without the jittery crash. It’s a smart pick-me-up during sluggish afternoons.

3. Beetroot Juice

Packed with nitrates, beetroot juice enhances oxygen flow to muscles and the brain. It’s ideal before physical activity or mental tasks that require concentration.

4. Smoothies with Nut Butter

Blending fruits with nut butter and a scoop of Greek yoghurt creates a well-rounded energy drink. It includes carbs, healthy fats, and protein, covering all essential energy sources in one go.

5. Lemon Water

While it may seem simple, lemon water supports hydration and digestion, especially first thing in the morning. It gently kickstarts your metabolism and keeps you feeling refreshed.

Foods to Avoid

Not all calories are created equal. Some foods may offer temporary satisfaction but drain your energy in the long run.

1. Sugary Snacks

Pastries, candy, and sweetened cereals may give you a quick energy spike, but they’re usually followed by a crash. These highs and lows affect your mood, focus, and physical stamina.

2. Fried and Greasy Foods

Heavy, fried meals can slow digestion and make you feel sluggish. They divert blood flow to your stomach, leaving less for muscle and brain function.

3. Refined Carbohydrates

White bread, pasta, and processed snacks fall under this category. They digest quickly, spiking blood sugar levels and then dropping them, often leaving you more tired than before.

4. Caffeinated Sugary Drinks

Soft drinks or sweetened lattes may deliver an instant buzz and later lead to fatigue once the sugar wears off.

At Right Shift, we empower you to embrace healthy aging with informed choices about nutrition and wellness in your 40s and beyond. Prioritize healthy eating habits with our free meal plan creator and gain valuable insights with our health score calculator. Looking for an energy boost? Explore our curated range of nutritious food items like Millet Oats, Jaggery Cookies, and Millet Mixes—designed to fuel your journey. Start your path to better health today!

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