Nutrition to support energy levels

We know that nutrition, health, and physical activity impact one another¹ . Many people will experience periods of fatigue or low energy levels particularly when trying to increase physical activity levels² . It can be due to factors such as an increase in activity, stress, lack of sleep, or inadequate nutrition. Yet adequate nutrition can sometimes be overlooked and often a few simple changes can have a big impact on your energy levels, motivating you to be more active.

What are some common signs of fatigue or low energy² ?

• Increased resting heart rate.
• Poor recovery from activity sessions.
• Weight loss.
• Loss of appetite.
• Increased frequency of illness or injury.
• Sleep and/or mood disturbances.

Nutrition to support energy levels

There are several nutrition factors that can lead to low energy levels.

Inadequate energy intake and timing² : The more physical activity we do, the more we need to eat. If we are not eating enough food to support our activity levels, or we are not eating at regular intervals throughout the day, we may suffer from signs of low energy. Being well prepared and having healthy snacks on hand for before and after activity sessions can help to avoid fatigue.

Lack of variety²,³ : If we are not consuming a well-balanced diet including a variety of foods from the five core food groups, our energy levels may suffer. This can be due to inadequate overall energy intake and/or lack of key nutrients. Aim to include enough serves from each of the following core food groups each day, as well as a variety of different types of foods within each food group, to help optimise energy levels² :

• Vegetables and legumes/beans.

• Fruit.

• Grain (cereal) foods.

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
• Milk, yoghurt, cheese and/or alternatives.

See the Eat for Health website for recommendations on number of serves per age group and gender: www.eatforhealth.gov.au ³

Try our chicken pot pies below. They include a range of vegetables and a lean source of protein. Serve with some mashed potato for a higher carbohydrate option.

Insufficient carbohydrate intake²: If we are not consuming enough carbohydrate, the energy stores in our muscles can start to decrease – this can lead to lack of energy and fatigue. We also need carbohydrate to fuel our brain, so not getting enough can cause poor concentration, low mood, or mood swings. Wholegrain carbohydrates (sometimes referred to as complex carbohydrates) provide a slow release of energy to our body, meaning more sustained energy levels. Examples include wholegrain breads, pasta, rice, and cereal products, as well as starchy veggies, fruits, and dairy products.

Iron deficiency²: Those who are active, females or those who do not eat red meat, are at a greater risk of developing iron deficiency. Low iron stores can have a significant impact on our energy levels. It is important to monitor iron levels with your GP, and increase dietary intake of iron rich foods, such as lean red meat, fortified cereals, and legumes, or include a supplement if directed by your GP.

Dehydration¹,²,³,⁴: Being dehydrated can lead to fatigue, low energy levels, headaches, nausea, and poor concentration. It is important we rehydrate during and after physical activity to prevent dehydration. Water is recommended for rehydrating in most cases. Keep track of your hydration, through the colour of your urine – aim for a light-yellow colour. A dark colour signals that you need to drink more.

Rest⁴: A simple yet overlooked step to maintain sufficient energy levels is rest. It is important to prioritise getting 7-9 hours of quality sleep each night.

References:

1. www.betterhealth.vic.gov.au
2. www.sportsdietitians.com.au
3. www.eatforhealth.gov.au
4. www.jessicaspendlove.com/media-articles/recovery-nutrition-tips-for-athletes