James Collins, the author of The Energy Plan, offers five essential tips to enhance your energy levels throughout the day.
Continue reading to find out:
• The optimal timing and frequency of exercise
• How to nourish your body’s energy needs
• The strategic use of caffeine
• Effective ways to recharge
• The significance of regular self-assessment
Discover our comprehensive range of athletic eating habits, including what to eat before a workout and our top 10 fitness foods.
1. Get Your Daily Dose of Exercise
Strive to engage in physical activity at least once a day. This could be a gym session, a brisk walk, or simply an increase in your daily step count—whatever suits you best. It doesn’t have to consume a lot of time; the latest research indicates that a quick and effective workout can be completed in just 13 minutes! Staying active is crucial since studies have shown that meeting physical activity recommendations makes us feel more energetic and less fatigued.
2. Fuel Your Daily Demands
It’s wise to adjust your food intake based on your daily activities. On days filled with physical exertion, be it work or workouts, your body requires more fuel. On such days, increase the intake of low-GI carbohydrates in your meals and snacks. Conversely, on days that are less demanding, you’ll require less nutritional input.
Curious about what to eat if you exercise in the morning or in the evening? We have you covered.
Check out our low GI recipes.
Depending on what time you work out, you may also need to reconsider your nutritional strategy. Explore options tailored to morning or evening workouts.
3. Use Caffeine Strategically
Caffeine can enhance alertness and physical performance. Consuming a cup of coffee 45 to 60 minutes prior to your workout can help peak caffeine levels in your bloodstream. The effects can last upwards of five hours, but it’s wise to limit intake later in the day to avoid sleep disruptions. A flat white with two espresso shots typically contains around 150 mg of caffeine, but keep in mind that caffeine content varies widely in different coffees and energy drinks.
Learn more about caffeine
4. Recharge Effectively
A restful night’s sleep is vital for memory consolidation, learning, weight management, and muscle recovery—all key factors in helping both your body and mind feel revitalized. Foods rich in protein, especially those containing the amino acid tryptophan, can improve sleep quality, while an energy deficit (for instance, from a weight loss diet) may hinder sleep.
Explore ways to enhance your sleep quality.
5. Weekly Check-in
Set aside 15 minutes each week to reflect on your previous week’s nutrition (consider how you felt and your energy levels) and plan for the upcoming week—what you aim to eat, when to exercise, and how you can improve upon last week’s performance. This type of ‘check-in’ acts as a framework that lets you continually refine your energy strategy and observe ongoing progress in how you feel and perform.
Interested? Now Read…
How to Eat for More Energy
How Much Exercise Should I Do Each Day?
10 Benefits of Walking
How Many Steps a Day to Lose Weight?
This article was last reviewed on 13 September 2023 by registered nutritionist Kerry Torrens.
James Collins is the author of The Energy Plan, published by Penguin.
James Collins is recognized as a leading performance nutritionist through his collaborations with Olympic and professional athletes. Over the last decade, he has worked with notable teams such as Arsenal FC, the England and France national football teams, and Team GB. A former president of the Royal Society of Medicine’s Food and Health Forum, he also operates a private practice in Harley Street, where he consults with business leaders, performing artists, and individuals from diverse backgrounds: jamescollinsnutrition.com.
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