If the digestion of a heavy dish makes you sleepy, some foods have the ability to give you an energy boost.
Here is our selection of 8 foods and supplements to keep on hand for their anti-fatigue properties.
1. Coffee, a well-known anti-fatigue solution
Coffee is a good anti-fatigue food of course, but it must be consumed properly. At first, if fatigue and sleep are a problem for you, it is better to avoid caffeine in general.
For others, it is not necessary to drink half a liter of coffee to energize. The Harvard University School of Medicine studied caffeine doses. Their conclusion was that drinking a quarter cup of black coffee regularly is more effective than large doses to stay awake.
In case of emergency, drink a cup of coffee, and take a nap of 20 to 30 minutes: you will be boosted. This of course does not replace a real night's sleep.
2. Oat bran, a good staple
Feel free to eat some oat bran: 100 g contains 792 mg of phosphorus. The body uses phosphorus to metabolize carbohydrates, proteins and fat to turn them into energy.
Mix one or two tablespoons of oat bran in yoghurt or cottage cheese with some fruit and a little honey, or prepare a pancake…
3. Spirulina, an anti-fatigue food
Antioxidant, spirulina has more than one asset. It contains micro-nutrients, proteins, vitamins, minerals and trace elements at very interesting rates.
A great way to improve the overall everyday health and fight against micronutrient intake deficits and helms.
4. A dietary supplement: Siberian ginseng or eleutherococcus
Eleutherococcus, also known as Siberian Ginseng, is known to protect against stress by stimulating the nervous system. To dose correctly, choose a supplement containing 4% minimum of eleutherosides and take 200 mg per day. Below this level and it has a placebo effect.
Be careful, however, do not consume this product if you suffer from hypertension.
5. Rhodiola, the anti-stress plant
Rhodiola rosea is still little known and yet the rhodiole has many assets to offer. It is sometimes recommended as a natural antidepressant, with proven effects, it helps the body manage stress and fatigue. The recommended daily dose is 200 to 600 mg.
If in doubt, when taking medications or other herbs, consult your doctor.
6. Klamath, the blue-green algae that boosts energy levels
This alga, from the lake of the same name in Oregon, USA, has exceptional properties that allow it to act on many levels of the body. Thanks to its excellent nutritional properties, klamath strengthens the immune system and restores tone and intellectual energy.
This makes klamath a highly recommended dietary supplement to energize your body in times of fatigue or intense stress.
7. Potassium: eat squash!
And spinach or squash, in short, food rich in potassium. In general, eat fruits and vegetables of course, but a lack of potassium can quickly lead you to feel tired. The risk: intellectual and muscular fatigue.
Potassium plays an important role in the body: it preserves the health of the nervous system and that of the heart (including its regulation). It participates in the water balance and the transport of nutrients.
The dosage: 4.7 g per day. For information, a cup of cooked spinach already contains 0.8 g. Note that potassium combines well with calcium, so as to keep the bones strong.
8. Play it like Popeye: Magnesium
Even if the iron content is not as high as the legend claims in spinach, it contains potassium, as we have seen but also magnesium. Magnesium contributes to the production of adenosine triphosphate, which helps transform food into energy. A magnesium deficiency causes fatigue and weakness, or even a decline in morale.
The right dosage is 310 mg for a woman and 400 mg for a man. For information, a quarter cup of 250 ml of roasted pumpkin seeds already provides 185 mg and a cup of cooked spinach 157 mg.