6 Nutrition Hacks to Increase Energy and Performance
Nutrition plays a fundamental role in sustaining high energy levels and optimising physical performance. Whether you are an athlete, a gym enthusiast, or someone looking to maximise daily productivity, the right dietary choices can enhance endurance, strength, and cognitive function.
Scientific research supports the profound effects of diet on energy metabolism and overall performance. Here are six evidence-based nutrition hacks that will help you improve energy and performance effectively.
1. Prioritise Complex Carbohydrates for Sustained Energy
Carbohydrates are the body’s primary source of energy, but not all carbs are created equal. Complex carbohydrates, found in whole grains, legumes, and vegetables, provide a slow and steady release of glucose, preventing energy crashes. Studies have shown that low glycaemic index (GI) carbohydrates improve endurance performance by maintaining blood glucose levels for prolonged periods (Stevenson et al., 2017).
Whole foods like oats, quinoa, and sweet potatoes help stabilise energy levels and enhance sustained athletic output.
The Role of Glycogen in Performance
Glycogen, stored in muscles and the liver, is the body’s primary fuel during high-intensity exercise. Consuming complex carbs replenishes glycogen stores efficiently, improving stamina and preventing early fatigue (Burke et al., 2011). A diet rich in whole grains and fibrous vegetables ensures optimal glycogen levels for sustained energy throughout workouts and daily activities.
2. Maintain Optimal Hydration with Electrolytes
Dehydration can significantly impair physical and cognitive performance. Water alone is insufficient for maintaining electrolyte balance, which is crucial for muscle contractions, nerve function, and hydration at the cellular level. Research indicates that a loss of just 2% of body weight in fluids can reduce athletic performance by up to 20% (Sawka et al., 2007).
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