A Comprehensive Guide to the Best Energy Foods for 40s and Beyond

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. This may hamper with their energy intake and lead to a loss of energy. We often see how this translates into reduced activity and possible muscle loss too. Science has shown that poor nutrition in older people can result in cognitive decline, lower physical functioning, frailty and a shorter time of survival. This is why it’s so important to consume nutritious, healthy and energy-giving foods as you grow older. To prioritise high-energy foods, you should look out for three macronutrients that provide us energy:

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 blocks of bones, muscles, skin, cartilages etc. in the body. We get the same number of calories from proteins as carbohydrates. Lean meat, eggs, dairy products, pulses, soy are some good sources of protein.

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.

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. They might help support blood sugar levels and are slow digesting in nature which may help give you a gradual and consistent release of energy while keeping you satiated.

3. Almonds

You might be ignoring your pack of almonds at home, but it’s time to bring them out now! Almonds are sources of healthy fats, protein, and essential nutrients, making them a great source of energy. They may also support heart and cognitive function.

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 essential amino acids. Packed with vitamins, minerals, and healthy fats, eggs are a quick and easily digestible energy source.

3. Chicken Breast

Filled with proteins, chicken is a staple food for non-vegetarians. It may support muscle health and supplies 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!