Nutrition for Energy and Stamina Cheatsheet

Essential Nutrients for Energy

• Complex Carbohydrates: Steady energy release; found in whole grains, vegetables, legumes
• Protein: Repairs and builds muscle; found in lean meats, dairy, beans
• Healthy Fats: Long-lasting energy; found in nuts, seeds, avocados
• B Vitamins: Aid energy metabolism; found in whole grains, eggs, leafy greens
• Iron: Supports oxygen transport; found in red meat, spinach, legumes
• Magnesium: Involved in energy production; found in nuts, seeds, whole grains

Foods to Include

• Whole grains (brown rice, quinoa, oats)
• Lean proteins (chicken, fish, tofu)
• Fruits and vegetables (bananas, berries, spinach)
• Nuts and seeds (almonds, chia seeds)
• Water and hydrating fluids

Foods to Limit or Avoid

• Sugary snacks and beverages (cause energy crashes)
• Excessive caffeine (may disrupt sleep and cause jitters)
• Highly processed foods with low nutrient value

Lifestyle Tips for Sustained Energy

• Eat balanced meals with carbs, protein, and fats
• Maintain regular meal and snack timing
• Stay hydrated throughout the day
• Get adequate sleep
• Manage stress through relaxation techniques