• Laura Macdonald

Part Three– Eating For Sustained Energy: Putting It Into Practice.


A subject I often get asked about is nutrition, and more specifically how to improve energy levels, but as a sports therapist, this simply isn't my area. So I asked my nutritionist to write a guest blog to help you get a better understanding with this 3 part blog covering the topic. Over to you Laura...

By now you’ve probably read my top nutrition tips for balancing your blood glucose to maintain energy levels, but it can be daunting putting it all into practice so here are some practical meal and snack ideas to help get you started. Remember – try to eat at regular times.

Breakfast:

Poached eggs on toasted rye bread with spinach and smoked salmon

  • Greek yoghurt with low sugar granola and a large handful of berries

  • Overnight oats with a scoop of cacao protein powder and a chopped banana – a great one if you’re pressed for time in the mornings as you can make it the night before.

  • 2 slices wholemeal toast with peanut butter and raspberries.

Lunch:

  • Leftovers from dinner the night before – the easiest way to prep your lunch!

  • Root vegetables roasted in coconut oil, herbs and spices (I make a big batch at the weekend ready to use throughout the week), grilled chicken, turkey, or tofu, and a portion of green vegetables.

  • Chicken and avocado sandwich on wholemeal or rye bread, with dark green salad leaves (e.g. rocket, watercress, kale, spinach, chard).

  • Mediterranean salmon salad – salmon, cucumber, red pepper, red onion, olives, feta and dark green salad leaves.

  • If you’re picking up lunch on-the-go just make sure it includes a source of protein, a source of complex carbohydrate, a source of healthy fat and at least one portion of vegetables (check out my previous article for examples). Pret, Leon and M&S are my favourite lunchtime pit stops.

Dinner:

  • Stir-fried vegetables and brown rice with prawns, lean meat or tofu.

  • Pesto pasta (brown) with green vegetables and chicken.

  • Sweet potato and cauliflower curry with lentils and a side of greens.

  • Chilli con Carne (sneak in some extra veg by grating a courgette into the sauce), with roasted sweet potato and green vegetables

Snacks – only if you feel you need to, or if you’ve exercised.

  • A sliced apple with a level tablespoon of peanut butter (it’s easy to go overboard with nut butters!).

  • Greek yoghurt and berries, with a teaspoon of raw honey to sweeten if necessary.

  • Carrot sticks and hummus.

  • Protein shake using high-quality protein. Avoid powders with a long list of ingredients – many protein powders contain fillers and ingredients that can irritate the gut and the bacteria that live there.

A diet that aims to balance blood-glucose is a great place to start but many other factors can impact energy levels, such as stress, hormones, digestion and sleep. To find out more, get in touch with me at laura@lmnutrition.co.uk or find me on Instagram @laura.nutrition.


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