EAT YOUR MAGNESIUM
“Research shows that when the body doesn’t have enough magnesium, a mineral that is found in our bones, tissues and organs, it has an increased need for oxygen during exercise—in other words, you wear out more easily,” explains Rachel Meltzer Warren, MS, RD, a New York-based nutritionist. “Magnesium is found in foods like spinach, almonds, cashews and soybeans.”Keep a plethora of nuts on hand for quick energy boosts. Experts have also found that increased magnesium levels help assist chronic sleep problems—another fast track to more energy! For maximum absorption, be sure to eat your magnesium-rich foods with a serving of calcium, or take a 500 mg supplement of it.
A TWO-FOR-ONE TIP: EXERCISE OUTDOORS AND BOOST YOUR VITAMIN D
A recent study in the publication Environmental Science & Technology shed some light on the positive effects of outdoor activity. “Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger and depression, and increased energy.” Psych yourself up for a 10-minute power walk outdoors, and chances are in your favor that you’ll keep going for 30 minutes—plenty of time to soak up some Vitamin D.
TRACK YOUR LIQUID INTAKE
You’ve got to stay hydrated to keep your energy levels high. By the time you’re thirsty, you’re already on your way to being dehydrated. “Even mild dehydration (as little as 1 percent below the optimal level) can cause fatigue, loss of focus, headache and depressed mood, according to one recent study in the Journal of Nutrition,” explains Meltzer. Constant drinking of liquids such as coconut water, herbal tea, flavored seltzer and water will help keep you hydrated. “To make sure you’re drinking enough, check the color of your urine—anything darker than pale yellow, and you’ll know you to be need to be drinking more fluids.”
POP A MINT
In a classic study that appeared in the Journal of Sport and Exercise Psychology, Bryan Raudenbush, Ph.D., and director of undergraduate research at Wheeling Jesuit University in Wheeling, West Virginia, concluded that athletic performance was improved in a controlled environment infused with peppermint odor. “Forty athletes undertook a series of physical tasks under conditions of no-odor or peppermint odor. The peppermint odor condition resulted in increased running speed, hand grip strength and number of push-ups.” Similar studies have shown that popping a mint while driving or taking a test can increase alertness.
Source: Men’s Fitness
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