There has been a lot of talk about the effects of having a cup of coffee before training. Well, if you don’t like coffee but you don’t want to go with your tongue hanging out, you can choose between these other options.
1. Water with lemon
The simplest way to get a boost of energy is to add the juice of a lemon to a glass of water. This will turn your glass into an energy drink full of electrolytes, which are essential for cells to generate energy. Actually hydration in general is an energy mode according to a 2012 study where it was found that women who were slightly more dehydrated than the rest reported more fatigue.
2. Fresh fruit
The natural sugar contained in the fruit gives us an “extra boost” when the downturn hits. You can make a smoothie for breakfast with blueberries (which help you stay focused), strawberries (high in vitamin C) and yogurt (rich in magnesium, which helps regulate energy).
Or go for something more tropical like pineapple (rich in iodine, which helps regulate how quickly energy is used).
3. Walnuts
Cashews, almonds, and walnuts are high in magnesium, which plays an important role in converting sugar into energy. They also have fiber , which keeps your blood sugar levels stable, and protein, which makes you feel more satisfied.
4. Whole wheat bread
Carbohydrates give us 60% of energy, whole wheat bread is full of complex hydrates (the good ones!), Also with vitamins and minerals. Eating whole-grain products prevents a sugar crash before your next meal. This is because the energy they give you is maintained, while if you take refined products, it is almost immediate, causing a subsequent drop in glucose.
5. Energy gels
The energy gels increasingly more used. And is that these products have the best of each benefit but concentrated in a single shot. There are them both for before training, for during the session, or as a recovery.
If you’ve never taken them before, don’t do it during a race as your body may consider it strange and not tolerate it the first few times.
6. Dark chocolate
Having an ounce of dark chocolate after eating dessert will do you great. It contains a natural stimulant called theobromine, similar to caffeine, which gives you more spirits and more energy.