Energy and Nutrition

INTRODUCTION

We all crave more energy. It is disheartening to start the day feeling tired before you go to work or try to work up the impetus to go to the gym.

Our lives are intruded upon by both physical and emotional obstacles. Taking a personal inventory of our experiences clearly shows that when we have more physical and mental energy, the unpleasant intrusions of life are easier to deal with.

Energy has psychological and nutritional components. They are both important. In this article, I will address the nutritional aspect of various foods that have the ability to impact our energy levels. Time and space do not permit a discussion of everything, but this article will hopefully provide motivation to explore more on your own.

HOW DO WE MEASURE ENERGY DERIVED FROM FOOD?

Foods are divided into three main groups: proteins, carbohydrates, and fats (lipids). All energy-yielding nutrients fall into one of these categories (1).

We measure energy by a term that is familiar to all of us—calories. One calorie is the amount of energy required to raise the temperature of one gram of water by 1 degree centigrade (2). It is the most common method to describe energy generated by food intake.

ENERGY GENERATED BY PROTEINS, FATS, AND CARBOHYDRATES

These are the three principal food categories. They do not all generate the same amount of energy when digested and used by the body as a source of fuel. Proteins and carbohydrates each generate 4 calories per gram. Fat (lipids) generates 9 calories per gram (2).

Fats

Fats generate over twice as much energy as proteins or carbohydrates. A diet that is skewed too much in favor of very high-fat content generates a lot of energy but at the expense of an expanding waistline and negative cardiovascular effects.

A high-fat diet is not recommended from a health standpoint. There are many other food products that will generate energy without the negative consequences of indulging in a diet that may cause you to be at an increased risk for coronary artery disease. Recent studies also suggest that the type of fat—favoring unsaturated over saturated—plays a crucial role in maintaining cardiovascular health (3).

Protein

The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight (or 2.2 lbs.) (4). This works out to approximately 58 to 63 grams per day for an average adult male.

In addition to producing a reliable source of energy, protein has the added benefit of superior satiety. Satiety is a feeling or condition of being full after eating food. It is the state of no longer being hungry.

High-protein diets were compared with high-carbohydrate diets. Diets that were higher in protein and lower in carbohydrate were found to decrease an individual’s total caloric intake. They were well tolerated and resulted in increased energy expenditure compared to standard high-carbohydrate diets (5, 6). Further research has highlighted that protein intake may support muscle maintenance during weight loss, contributing to overall metabolic efficiency (7). Emerging evidence also suggests that distributing protein evenly throughout the day—rather than consuming it in a single meal—may support optimal muscle protein synthesis and energy availability (8).

Carbohydrates

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Simple carbohydrates, on the other hand, are composed of just a few sugar molecules that are very easily digested and provide the quickest source of energy (9).

Unfortunately, the energy burst produced by simple carbohydrates is frequently followed by a lack of energy. This occurs because these diets cause the rapid release of the hormone insulin, which in turn causes blood glucose levels to drop, resulting in a feeling of fatigue and no energy.

Complex carbohydrates are typically found in foods that contain fibers. They take much longer to digest, therefore providing a longer-lasting source of energy. Both simple and complex carbohydrates are metabolized to glucose (blood sugar) in the body and are used as energy. Current research also supports the role of fiber-rich carbohydrates in gut health, which in turn influences energy metabolism and overall well-being (10).

Examples of simple carbohydrates are granulated sugar, corn syrup, honey, jams and jellies, candy, and soft drinks. These should be avoided if you are looking for more than just a burst of energy. Complex carbohydrates can be found in whole grains, pasta, and starchy vegetables such as sweet potatoes and pumpkin, lentils, and peas, among others. These foods will maintain an increased energy level for a more prolonged period of time.

KNOWN ENERGY PRODUCERS

As you know, there are many foods we could highlight. We want to focus on a few that are known energy producers.

Bananas

Bananas have actually been found to be a fabulous energy producer during exercise (11). They are rich in potassium and vitamin B and have the effect of decelerating digestion. This keeps blood sugar levels stable and enables you to have that full feeling for a longer period of time.

Studies done on cyclists found that bananas were equivalent to chocolate in producing long-lasting energy (11). This is why you see so many professional athletes ingesting them at events such as tennis matches.

Nuts

There are several reasons that nuts have the ability to provide energy (12, 13). Nuts have a high-fat content. The fat content, however, is weighted in the form of the beneficial unsaturated as opposed to the saturated type of fat.

There are additional beneficial attributes nuts have that make them a great source of both nutrition and energy. They contain bioactive entities such as fiber, vitamins, and antioxidants, all of which have a positive biological effect. Nuts are high in magnesium, which is an essential mineral proven to enhance exercise performance (13, 14).

Water

It is also important to include one more element that is essential in this discussion—water. One cannot overemphasize the importance of proper hydration for the maintenance of good health. Both cognitive function and metabolic processes needed to maintain the body in homeostasis require adequate hydration (15).

Recent research also links even mild dehydration with increased perceived effort and fatigue during physical activity, highlighting hydration’s role in sustaining performance and energy (16).

SUMMARY

The ability to work and enjoy leisure-time activities is dependent on having an adequate level of energy. Being conscientious about what we eat can help maintain a level of energy that allows us to pursue leisure-time activities and be productive at work, resulting in a better quality of life. R-Kane’s Pro-Cal, Z-Pro25 and Pro-Shot20 are designed according to these scientific principles on energy and nutrition.

UPDATED BIBLIOGRAPHY

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3. Mozaffarian D et al; Effects of dietary fats on cardiovascular health: J Am Coll Cardiol. 2018 Jul;72(8):914-926.
4. Otten JJ, et al, editors: Dietary DRI References: The essential guide to nutrient requirements, Washington, DC, 2006, The National Academies Press.
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6. Gillingham MB et al; Effects of higher dietary protein intake in energy balance and metabolic control in children with LCHAD or TFP deficiency. Mol Genet Metab 2007 Jan;90(1):64.
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8. Mamerow MM et al; Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults: J Nutr. 2014 Jun;144(6):876-80.
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13. Zhang Y et al; Can magnesium enhance exercise performance? Nutrients 2017 Sep;9(9):946.
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16. Cheuvront SN et al; Mild dehydration impairs cognitive performance and mood of men. Br J Nutr. 2010 Nov;104(10):1533-40.