Intelligent nutrition can be a game-changer in regaining your stamina and vitality after a period of stagnation.
Sarah, a vibrant woman in her mid-forties, used to juggle work, family, and fitness almost effortlessly. Like the rest of us, when the pandemic hit, her routines were upended. Without the daily excursion to the office or the regular gym visits, Sarah felt more fatigued and lacked the energy she once had. Even though life is seemingly back to normal, it often doesn’t feel like it for Sarah. She recently confided, “I feel like I should be back to my old self by now, but I’m not.”
The “Great Pause” brought upheaval to our lives, leaving many of us feeling out of sync and lacking our usual vitality. Navigating months of deceleration, uncertainty, and limitations on daily activities exacted a toll that takes more than a few weeks to recover from. In addition to meaningful reconnection and enjoyable physical activity, targeted nutrition is essential for regaining energy and maintaining balance to stay powerful.
Eat this, not that to get your groove back
Foundational nutrition for recouping your oomph isn’t complicated but does require a little planning and mindfulness. Weed out the processed foods that deliver calories but ultimately rob you of energy. Instead, opt for whole foods like colorful fruits and vegetables, fiber-rich complex carbohydrates, clean protein, and healthy fats (found in nuts, avocados, and fish). This type of fare will supply iron, vitamin B12, and antioxidants that support oxygen-transporting red blood cell production to combat fatigue. Consider taking advantage of a few “secret weapon” nutrients that help complement a nutritious diet to optimize energy.
Beetroot: Boosting nitric oxide levels
Borscht lovers rejoice! As a humble root vegetable, beets have emerged as a superfood because of their ability to enhance nitric oxide production in the body.
Nitric oxide acts as a vasodilator, relaxing blood vessels and improving blood flow. The increased circulation delivers more oxygen to muscles, boosting endurance during physical activity.
Preparing beets can be time-consuming, and eating enough ruby tubers to get the nitric oxide boost shown in studies is challenging. Fortunately, whether you’re hitting the gym or just climbing a “to-do” mountain, powdered beetroot concentrate can easily be incorporated into your routine by adding it to smoothies or enjoying it as a stimulant-free, pre-workout pick-me-up.
Coenzyme Q10 (CoQ10): Fueling cellular energy
CoQ10 is a naturally occurring nutrient crucial for energy production within cells, particularly in the mitochondria – the powerhouse of our cells. It’s also a powerful antioxidant, protecting our cells from free radicals. As we age, our CoQ10 levels decline, affecting our cellular energy production and overall vitality. The richest dietary source of CoQ10 is organ meats, particularly heart – not a popular menu item.
Supplementing with CoQ10 can help replenish our waning supply, supporting enhanced energy production and reducing fatigue. Whether you’re a weekend warrior or simply looking to boost your daily resilience, CoQ10 can be a valuable addition to your regimen.
L-glutamine: Endurance, immunity, digestion
L-glutamine is an amino acid that plays multiple roles in the body, particularly supporting immune function and aiding muscle recovery. During intense physical activity, our bodies use up L-glutamine rapidly, potentially leading to fatigue and slower recovery times. L-glutamine is also an important energy source for intestinal cells, helping to maintain a healthy barrier between the inside of your intestines and the rest of your body.
Food sources of L-glutamine include high-protein foods such as milk, eggs, tofu, and meat. Supplementing with L-glutamine can support faster muscle recovery, reduce post-exercise soreness, and enhance overall endurance. Maintaining the integrity of your intestinal lining can help prevent post-meal fatigue. Pro shopping tip: Look for the words “micronized” and “free form” on the label to ensure your L-glutamine supplement has optimal absorption.
Any dramatic life change can take time to recover from – sometimes longer than we’d fully like. Intelligent nutrition can be a game-changer in regaining your stamina and vitality after a period of stagnation. With the right nourishment and self-care, you can transform your life and be filled with renewed energy and well-being.
