Beginner’s Guide to Running
by James Hutchinson
Get Kitted Out You don’t need to invest in a lot of equipment for running, however a...
25th April 16
Guest Post by Janine McGrath, our In House Nutritionist.
Everyone can associate themselves with that horrible feeling known as the ‘afternoon dip’, when our energy levels have well and truly flopped. It’s the time of day when you just can’t concentrate anymore and you just want to slump over your desk and have a nap right there on top of your growing pile of work.
Here are some tips which may help banish that afternoon dip;
1)Eat a balance diet – Your meals should contain food from the four food groups; fruit and vegetables, starchy carbohydrates, protein from meat and alternatives and dairy.
2)Avoid snacking on high sugary foods – These foods are absorbed quickly and the energy boost fades just as quick. Opt for fruit, whole grains or nuts.
3)Eat at regular intervals – Eating smaller meals more frequently throughout the day rather than 3 large meals can help balance energy levels. Eating at regular times can help your body remember when your next meal is due and therefore control feelings of hunger and sustain energy.
4)Stay Hydrated – Becoming dehydrated can cause loss of focus and headaches. Ensure that you drink 6-8 glasses of fluid a day. Choose water as it contains 0 calories. Try adding a slices of fruit such as lemons, strawberries or even cucumber to make it more exciting!
5)Avoid caffeine – Too much caffeine can actually drain your energy levels so swap your tea or coffee for decaf, herbal or fruit teas and opt for grain coffee.
6)Drink less alcohol – Alcohol may help you wind down but in actual fact it reduces how deeply you sleep. Making you tired the next day.
7)Sleep – Get around 8 continuous hours of sleep a night and set a regular bedtime ritual which can help you wind down
8)Stress – Stress and worry are tiring emotions. Try to destress throughout the day by going for a lunchtime walk or a walking meeting if at work
9)Do more exercise – Get up and get moving! Physical activity releasing hormones called endorphins which can boost energy and make you feel good. Exercising regularly will help you feel less tired in the long run.
10)Prioritise workloads – Rearrange your ‘to do’ lists and keep them short. Keep simple jobs for late afternoons when you don’t have to concentrate too hard.
