There are many possible causes of fatigue. Too much physical exercise, poor nutrition, dehydration, medical procedures like surgery and treatment are just some of the likely causes of fatigue.
However, no matter what causes it, it can be rectified by proper nutrition and adequate amounts of sleep.
Aside from taking the best supplements for men, how can the male populace fight fatigue by eating food? Read on to find out.
Eat More Complex Carbohydrates
By default, our bodies get most of their energy from carbohydrates. That is because when it is broken down, it will be turned into glucose which is the main energy source of the body.
That being said, it is important for you to keep in mind that not all carbohydrate sources are the same. There are those that provide you with an energy boost only for you to crash a few hours after and there are those that are quite healthy for you.
Complex carbohydrates should be focused on since it provides longer-lasting energy.
That is due to the presence of fiber which can slow down the absorption of sugar by the body, therefore, turning it into more sustainable energy.
Some rich sources of complex carbs include oatmeal, whole-wheat bread, quinoa, chia seeds, bran, etc.
Add Lean Protein
Another macronutrient that you should focus on is protein. But, do not eat just any type of meat- get it from lean sources.
Chicken breast is one of the leanest proteins on the market. One serving could instantly provide 27 grams of protein and it has far fewer calories than beef.
Aside from that, you can add fatty fish on the list as well since it contains omega-3 fatty acids which are good for the heart.
Other sources of lean protein include plant-based proteins such as tofu and edamame, cheese, nuts, seeds, eggs, among others.
Don’t Be Afraid of Fats
There are bad fats and there are healthy fats and the latter should also be included in your diet. Healthy fats such as mono- and polyunsaturated fats are needed by the body, and so is Omega-3 and Omega 6.
Healthy sources of fat include avocados, grass-fed beef, Greek yogurt, etc.
Healthy Eating Tips
1. Eat Your Heaviest Meal in the Morning
Since eating a large meal will require plenty of energy, you’d want to do that when you still have plenty of energy. That is why it is recommended that you eat your heavy meals
in the morning or during lunchtime.
2. Eat Snacks in Between Meals
Although you can eat 3 full meals a day, it is now recommended to also eat snacks in between as well. This can help provide you with an energy boost that will last for hours.
Think about eating vegetables, fruits, cheese, and other foods that you can eat readily.
3. Prepare Your Own Food
One of the reasons why people skip breakfast is that they tend to wake up too late, giving them little to no time to cook.
If you are part of that group, prepare your own food the night before and just heat it up first thing in the morning to provide your body with some much-needed energy to start your day.