Amy Goodson, a registered dietitian and author of The Sports Nutrition Playbook, has shared several strategies to stabilize energy levels and combat fatigue.
1. Start Your Day With Energy
Goodson recommends beginning the day with a protein-rich meal, especially if you have a long day ahead.
“Start your day with a balanced breakfast that includes protein to break the overnight fast and provide energy to your muscles,” she says.
Experts suggest eating breakfast within an hour of waking up to kickstart metabolism.
2. Keep Blood Sugar Stable
Goodson highlights that snacks combining protein—such as lean meats, dairy products, and eggs—with fiber-rich carbohydrates can help prevent energy crashes and hunger by stabilizing blood sugar levels throughout the day.
“Balanced snacks like yogurt with berries and granola, cheese with whole-grain crackers, or beef jerky with fruit help maintain steady energy all day,” she explains.
When blood sugar drops, it can lead to reduced mental energy, impulsivity, and fatigue. A stable blood sugar level helps the brain function optimally, as it relies on glucose for fuel.
3. Exercise
Goodson emphasizes that physical activity plays a key role in maintaining energy.
Although it may feel like exercise uses up energy, it actually gives you more in return.
“Exercise—even just a brisk walk—can boost circulation and improve energy levels. Aim for about 150 minutes of moderate-intensity movement per week to combat fatigue and enhance endurance,” she advises.
4. Prioritize Sleep
Goodson recommends staying active during the day and maintaining a consistent nighttime routine to get the necessary rest.
“Aim for 7-9 hours of sleep each night to restore energy. Good sleep helps the body repair itself and fights seasonal fatigue,” she explains.
5. Stay Hydrated
According to Goodson, hydration is key to maintaining energy, as it helps transport and absorb essential nutrients.
“Staying hydrated supports nutrient transport and sustains energy levels. Try to drink 8-10 glasses of water daily to keep fatigue at bay—especially during the dry winter months,” she advises.
By following these tips, you can keep fatigue away and stay energized, ensuring you’re always ready to enjoy the best of the winter season.
This article is based on information from Dagens.dk.