Looking for a quick energy boost?

We’ve all been there. We’re facing a lineup of afternoon meetings, a lengthy to-do list, a string of urgent errands or our can’t-miss daily workout, but we have absolutely no energy to tackle any of it.

Sometimes we feel so fatigued we can’t even keep our eyes open let alone think clearly or deliver our best effort on the tasks at hand or the exercise our bodies so badly need. And yet, those tasks must get done. That’s when we need a quick energy boost.

Reasons you may be saying ‘I need energy’

There are plenty of reasons why people lack energy. Some of them might be indications of a serious medical problem and you should consult a medical professional.

For many of us, however, it’s a result of lifestyle choices that can have us dragging at the wrong times. (And maybe wide awake when we should be asleep!) For those feeling sluggish and wondering how to get more energy fast, we’ve got some tips.

Natural ways to boost energy when tired

GET MOVING

This may be the last thing you want to do, but if you’re lacking energy and you’ve been sitting all day long, stand up and get moving. Sitting for long periods of time can make you feel sluggish. The simple act of standing can be enough to boost your energy and mood.

Try to take a break from sitting every 30 minutes or so. A good way to remember is to set an alarm on your phone or computer. Get up, stretch, go for a quick walk outside or down the hall. You could even consider a standing desk—they make a difference!

STRIKE A POSE

If you have the time and space, do some yoga and center your mind. Research shows that brief sessions of Hatha yoga and mindfulness meditation improve brain function and energy levels.

TAKE A NAP

The idea of laying down and sleeping during the day might seem foreign to some people. But studies have shown that short, controlled periods of sleep are not only rejuvenating for your body, they help your brain function better, too.

Most power naps last between 10 and 30 minutes. Many people think this timeframe is the sweet spot for a snooze, allowing you to wake up feeling refreshed and alert with a quick energy boost. Yet some people find their bliss in mini power naps lasting just 6 minutes. Research has shown that the simple act of falling asleep – even if you wake up minutes later – improves your brain’s memory processing center.

CREATE A PLAYLIST

Music can be an excellent motivator. The right song with a good beat can spur you to run faster, pedal harder, or simply allow you to power through the afternoon’s task without worry of falling asleep at your desk.

Food and drinks to give you energy fast

If you’re looking for a quick energy boost, you may be tempted by that familiar sugar high. Not only is that candy bar in the vending machine or leftover birthday cake in your refrigerator delicious, it will immediately put a pep in your step because it causes your brain to release dopamine.

The problem arises, however, when your body reacts to all that sugar, said Katie Throop, a researcher and registered dietitian working on Nutrilite™ products. It won’t be long before you’ll once again be fighting to stay awake thinking “I need energy.” Simple sugars are not the best way to feel more energized when it comes to food and drink, but there are other options, Throop said.

“If you want a quick energy boost that is also sustaining, focus on complex carbohydrates,” she said, suggesting fruits like bananas, apple or berries, avocadoes, low-sugar Greek yogurt, oats and legumes. “Some of these are a mixture of carbs, fat, protein and fiber. That slows the release of the sugar into the bloodstream helping to avoid the crash that comes when you eat just sugary foods.”

When it comes to beverages, the same holds, Throop said: Avoid simple sugars. That means to watch out for the added sugar in your favorite specialty coffees, teas or energy drinks. Instead, choose low-sugar options, like some XS™ Energy Drinks, which provide a quick energy boost with zero added sugars.

“Keeping hydrated with water is one of the best ways to go, too,” she said.

Quick energy for your workout

For an alternative to food and drink, you can also look to supplements, especially when it comes to your workout. There are a variety of products on the market targeting those looking for a quick energy boost before they begin their regular exercise routine.

These types of supplements deliver extra energy to help you power through your reps and sets as well as specific ingredients to help fight fatigue and boost endurance.

XS™ Energy + Focus Dietary Supplement, for example, has the caffeine that many of us turn to for quick energy mixed with rhodiola rosea to help sharpen focus.† XS Intense Pre-Workout Boost goes a step further. It includes caffeine and rhodiola, but it also has CarnoSyn®* beta alanine to support endurance, recovery time and mental focus.†

Lifestyle changes to support energy

If you find yourself regularly wondering how to feel more energized, it might be time to look at your lifestyle choices. A healthy lifestyle that includes a balanced diet rich in fruits and vegetables, a good night’s sleep on a routine basis and plenty of exercise is one of the best ways to maintain your energy levels.

Need some help to make those changes? You’ll find plenty of healthy living tips in other articles on Amway Discover.

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

*CarnoSyn® beta alanine is a registered trademark of Natural Alternatives International, Inc.