GETTING the energy to exercise isn’t always a sure thing, especially when you’ve got a lot going on in your life. It’s hard to get up in the morning and head outdoors to complete your routine, and for some people, it’s even harder trying to summon the energy after work to hit the gym. Mental and physical fatigue will make you listless and unwilling to hit your targets as you can’t find the energy or vitality to continue.

What can you do if you’re struggling with loss of energy and it’s impacting the time you spend exercising?

Nutritionist Keisha Black says changing some things in your diet can help. She explained that the foods you consume have a lot to do with your energy levels.

“Food can both boost your energy and deplete your energy, depending on what you have,” she said. “Example, the consumption of some foods, like a heavy carb-filled lunch, will make you want to sleep, while others like vegetables and probiotics will turn you into the Energizer Bunny.”

Whatever it is that’s sapping your energy, she suggests these changes to help boost you up again.

Drink plenty of pure water

Dehydration can cause you to feel very tired and sluggish. Up your water intake of pure water — not sparkling water — and this should help you concentrate and remain focused. Aim to drink a few bottles every day, more if you’re sweating or are outside a lot.

Eat fish

Fish is rich in Omega-3 fatty acids which help build muscle. It also contains protein which will keep your energy levels up, and keep you alert.

Take probiotics

Probiotics — in the form of supplements or foods containing them — will help improve your gut health and help improve your energy levels. They increase the absorption of minerals such as iron, copper, magnesium, and manganese, which are integral to the energy production process.

Eat breakfast

Eat a large breakfast with lots of protein, then eat smaller food portions throughout the day. Don’t skip meals because when you starve your body of food you also rob your body of its source of energy. Watch what you eat, though, because foods like pastry and sugary and fatty foods will zap your energy.

Snack well

Fill the gap between meals with healthy snacks like fruit, nuts, and granola. Have a vegetable or fruit smoothie, which is rich in energy-boosting vitamins and minerals, or have trail mix, which has oats or granola and seeds like chia or pumpkin seeds. They are all rich in protein, fats, and fibre to give your body an energy boost.

Note that even if you’re low on energy, you should still try to make it a point of duty to incorporate exercise into your everyday life. It doesn’t have to be a case where you have to go into a gym; instead, go for brisk walks or a light jog, or even a walk with your kids and/or pets. This by itself can help to release endorphins and boost energy levels.