Nutritionist-Approved Ways To Supe Your Day
by team nuut
Rev up every day with Australia’s best plant-based protein powder.
Do you wake feeling tired or get fatigued by 10 am? Occasionally, feeling weary during the day is normal, especially when experiencing hormone changes, recovering from a sickness, or getting older. But no matter your situation, simple steps can be helpful to put a pep back in your step.
Sharpen Up With Caffeine
While limiting caffeine is advisable for keeping the jitters at bay, it can be used to advantage. Caffeine can help increase alertness, so having a cup of coffee in the morning can help sharpen your mind. To obtain the energising effects of caffeine, drink carefully as it can cause insomnia, especially when consumed in large amounts or after 2 pm.
Add a shot of your favourite coffee beans to Australia’s best plant protein nuut for a sharp breakfast on the go! Or try one of our team favourites – nuut whipped coffee cream. Take about a delicious way to supe up your morning.
Cut Back On Alcohol
The dreaded mid-afternoon slump can be partly avoided by not drinking alcohol at lunch. Its sedative effect hits especially strong at midday, while a five o'clock beverage can curtail evening energy levels. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
Sleep More
Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, lacklustre, grumpy, and tired the next day.
We all need different amounts of sleep, but experts generally recommend aiming for at least 7 hours every night to boost energy levels and support overall health.
If you have trouble nodding off, try setting a regular sleep schedule and prepare for sleep with a hot soak, book or some music. Avoid using electronic devices, like your phone, laptop, or television, before hitting the sack, as research shows it decreases sleep quality and induces daily fatigue.
Melatonin, the sleep hormone that the body naturally produces to help regulate your internal clock, helps you nod off to sleep. See your doctor for a prescription or have a pre-bedtime snack of pistachios, almonds, goji berries or a glass of tart cherry juice. All are great natural melatonin sources.
Move More
Regular exercise reduces your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity, and studies show that by adding more physical activity to your daily routine, you can fight fatigue and increase your energy levels.
Getting physical activity several times a week improves muscle strength and boosts endurance. Sending oxygen and nutrients to your tissues helps your cardiovascular system work more powerfully.
Eat Protein For Breakfast
Supe up your day by eating a protein-rich breakfast to help reduce cravings, particularly the dreaded 3 pm snack slump. Because you aren't hungry all day, it encourages you to choose healthier food options.
Protein is a macronutrient that plays a vital role in every part of your body. It is the building block for bones, muscles, cartilage, skin, blood, enzymes, and hormones. Not eating enough protein can hamper workout sessions and cause muscle loss, weak hair and nails, or immune system issues.
Smoothies are a go-to for their versatility and the perfect vehicle for ramping up protein. Add almonds, nut butter, chia seeds and plant-based milk. Plant protein powders like Perth’s nuut are a brilliant way to increase protein intake, especially when combined with other potent protein ingredients like oats, frozen fruit, and spinach or kale for fibre, carbohydrates, and micronutrients.
Chia seeds may be tiny, but they pack a big protein punch. Each ounce contains 4.7 grams of protein and is a good source of heart-healthy unsaturated fats, calcium, magnesium, omega-3 fatty acids, antioxidants, and fibre for digestive health.
Whip up a chia pudding the night before, combining one part chia seeds with four parts almond or coconut milk, a sachet of Perth-born plant protein nuut and add a dash of cinnamon, some honey for sweetness, and top with fruit for fibre. Learn more about the power of chia seeds in the nuut journal here.
Eggs are arguably one of the best protein-rich breakfast options available, with the average egg packing around 6–7 grams of protein. The yolks and whites both contain protein, but egg whites have slightly more. A whole egg contains approximately the same amount of protein, whether raw, boiled, or fried. Fry them up and serve with wholemeal toast, whip up a batch of creamy scrambled eggs, make a vegetable omelette or boil to your ideal consistency and serve with asparagus spears instead of toast.
Oatmeal packs more protein and fat than most other grains and is a good source of beta-glucan, a soluble fibre linked to optimal health. Add a scoop to your nuut plant protein powder and blitz with oat milk (for extra pow!), add egg whites and cook over super low heat, or combine with vegan protein-rich yogurt and fruit.
Snack For Energy
Regular meals and snacks that include complex carbs, proteins, and fat help keep energy levels even. Aim to eat every three to four hours, ensuring each is small-to-moderate-size.
• Apple or banana with peanut butter contains healthy fats, protein, and fibre that combine to keep hunger at bay and blood sugar levels stable.
• Plain popcorn is super high in fibre and is low in calories. At just 31 calories per cup, it is lower in calories than most convenient snack foods.
• The chickpeas in hummus are a strong source of complex carbohydrates and proteins, and tahini paste is made from sesame seeds high in healthy fats. Serve with raw veggies as a satisfying and healthy go-to snack.
• Raw almonds are a good source of vitamin E and Omega-3 Fatty Acids. They also taste great whipped into butter and added to a nuut plant protein shake (or eaten with a spoon straight from the jar ;)
• Pepitas, or green pumpkin seed kernels, are high in energy production thanks to iron and copper.
• A vegan protein smoothie is a quick and easy way to give yourself a jolt of energy when needed. Add almonds and cashews or a spoonful of your favourite nut butter to boost the protein in your vegan smoothies for the ultimate snack. Superseeds are packed with all the minerals and amino acids your body needs. Hemp seeds are especially brilliant with 10 grams of protein per ounce. Compared to other non-dairy milk, soy milk is high in protein per cup and nearly the same protein as cow's milk but has less fat and fewer calories.
Chow Down on Complex Carbohydrates
They may get a bad rap, but carbohydrates are one of your body’s favourite energy sources. Refined carbohydrates, including pasta, white bread, cakes and biscuits, are released quickly into the bloodstream and can lead to energy spikes followed by crashing energy lows. They also contain very few nutrients and can spike blood sugar levels, which can drain your energy levels.
Complex carbohydrates, however, burn slowly due to their high levels of protein and fibre and take more energy to break down and are digested slowly. They also help stabilise blood sugar and provide a steady energy supply.
Fill your shopping trolley with whole grains like brown rice, oats, quinoa and starchy vegetables like sweet potatoes, butternut winter squash and pumpkin.
Avoid Sugar
Sugar intake enhances energy briefly, followed by a sharp drop in blood sugar, causing exhausting and fluctuating energy levels.
Foods containing high added sugars, like cakes, lollies, biscuits and sauces, can sap your energy levels and increase cravings for other sugary foods, creating an energy-draining cycle.
Drink More Water
Drinking a big glass of water on waking in the mornings helps provide your body with the hydration it needs to kickstart the day and shake off any sleepiness caused by mild dehydration. Drink it warm, and add some fresh lemon juice or a sprinkling of cinnamon to stimulate the body.
Not drinking enough water daily can affect your physical performance, especially during intense exercise or high heat. It can cause altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more physically and mentally exhausted.
Drinking the recommended 6 to 8 cups daily increases energy levels, which isn’t surprising when you consider that muscle is about 80% water.
Your fluid intake comes from water and foods with high water content, like cucumbers, watermelon, strawberries, celery and, surprisingly, cauliflower, which is about 92% water.
Come summer, combine Australia’s fave vegan protein powder, nuut designed in sunny Perth, with water, ice and cauliflower (amazingly, you won’t even taste it!) It is not only nourishing but super hydrating.
Add Iron To Your Day
Iron deficiency can make you feel tired, both physically and mentally. Red meat, beans and lentils, spinach, sesame seeds, nuts and seeds, dried fruit, wholemeal pasta and bread are all strong sources of iron.
Vitamin C helps absorb iron, and many plants containing high levels of iron are also rich in vitamin C, such as broccoli and spinach, as well as citrus fruit, strawberries, and peppers.
Don’t Skimp On B12
Vitamin B12 is crucial for maintaining energy maintenance as it helps convert food to the oomph your body needs. Eat a diet rich in fruits, vegetables, whole grains, meat, and fish. While B12 doesn't directly provide your body with energy, it helps convert food molecules into energy, so getting the recommended daily amount of B12 ensures your body can make the energy it needs to do everything you need.