Fatigue-Fighting Foods

By Mary Kearl

Feeling tired all the time? Then it's time you stopped relying on quick pick-me-ups like sugar, which will leave you with a follow-up energy crash, or coffee, which is known to cause sleep disturbances. You can avoid this vicious cycle of energy highs and lows, by planning balanced meals, packed with fatigue-fighting properties -- we'll show you how.

Balance Protein and Carbs

To keep your energy at peak performance, pick superfoods that will keep you going longer than the quick, but fleeting jolt of a sugar rush, says Bonnie Taub-Dix, MA, RD, CDN, and national spokesperson for the American Dietetic Association (ADA). She recommends planning meals and snacks that combine protein and carbohydrates, such as whole grain crackers with peanut butter or cheese. The carbohydrates will give the more immediate energy boost, while the protein will have real staying power as your body gradually digests it and uses its energy over time.

Fatigue-Fighting Foods

Eat an Energizing Breakfast

One of the best ways to start out your day with high energy is through a hearty breakfast. A high-fiber cereal paired with low-fat milk has that balance of protein and carbohydrate which is essential to staying refreshed throughout the morning, says Taub-Dix. But watch out for kinds with high sugar content, which may mean an energy crash waiting to happen.

Fatigue-Fighting Foods

Go for Yogurt

If you're looking for quick pick-me-up before or after a trip to the gym try yogurt. Since it's technically a liquid, it breaks down more readily than solids, providing the energy your body craves at a faster speed. Yogurt also contains that nice balance of protein and carbohydrate. Low-fat or skim milk or even milkshakes can be energizing too, Taub-Dix says.

Fatigue-Fighting Foods

Up Your Inulin Intake

Inulin is a fiber that keeps you feeling fuller, longer which can be very energizing, says Taub-Dix. It also helps reduce constipation which can be an energy drainer. Found in wheat, garlic, onion, chicory root, and Jerusalem artichokes, inulin may increase how efficiently your body can absorb certain dietary sources of iron, according to a study conducted by the Agricultural Research Service on pigs. The study found that a diet comprised of four percent inulin had a significant impact on iron absorption, which plays an important role in preventing fatigue.

Fatigue-Fighting Foods

Snack Smart

You're eating three full meals a day, so why do you feel drained? "It's not always about the food itself. It's about how you eat," says Taub-Dix. Do not let yourself go too long without eating, because that can zap your energy. Your mind runs better on small meals and snacks every few hours, rather than large meals, according to Harvard Health Publications. To keep you from slowing down, space meals about five hours apart and snacks about two and a half hours after each meal. Don't go overboard -- a piece of fruit or handful of nuts will suffice.

Fatigue-Fighting Foods

Enhance Your Endurance with Vitamin C

This antioxidant rock star aids normal bodily functioning and growth and also improves the body's ability to absorb iron, which helps fight off anemia-related fatigue. Getting 250 to 500 milligrams of this vitamin two times per day may help reduce the symptoms of chronic fatigue by enhancing endurance and immunity, according to the University of Maryland's Medical Center (UMMC). Citrus fruits like oranges, grapefruits, and tangerines, as well as, kiwi, mangos, apricots, strawberries, cantaloupes, and watermelons are all packed with vitamin C. For veggies rich in vitamin C, try broccoli, peppers, tomatoes, cabbage, potatoes, and leafy green vegetables like romaine lettuce, turnip greens, and spinach.

Fatigue-Fighting Foods

Choose Balanced Energy Bars

"Some energy bars are far from energizing," says Taub-Dix. Look for kinds that have blend of protein, carbohydrate, and fat, but none of them in high quantities. Unless you're preparing for a big work out, avoid any bar that is high in only one of these properties. A good option is one that has about 100 to 150 calories.

Fatigue-Fighting Foods

Drink Up

Food is not always to blame for your exhaustion -- there may be another important part of your diet you're overlooking: water. Yes, that's right, even mild dehydration can slow down you and your brain. While the "right amount" varies from person to person and is influenced by things like the weather and a person's level of activity, it is generally recommended to drink about eight glasses of water a day.

Fatigue-Fighting Foods

When You Need Omega-3s

Days where you feel truly exhausted may because you're not consuming enough omega-3 fatty acids. Other symptoms of deficiency of this nutrient include poor memory, dry skin, mood swings or depression, and poor circulation, according to UMMC. To up your omega intake, add more fish, walnuts, and oils like canola, soybean, flaxseed/linseed, and olive oil to your diet. A study published in a 2005 issue of the journal 'Neuro Endocrinology Letters' suggested that people with chronic fatigue syndrome would respond favorably to a treatment including omega-3s.

Fatigue-Fighting Foods