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Maximize Your Energy!

Are you one of those who notice their energy levels drop as the days get shorter? Lack of light can indeed affect you; some people will even feel a seasonal depression. Of course, if you try to maximize you exposure to daylight, for example by taking a walk at lunch time or in the morning, you will help reduce your symptoms. Regarding nutrition, here are a few tips to maximize your energy levels during these hard times:

Make sure to eat fresh fruits every day, and vary their colors. They will provide your body with fast carbohydrates, and thus quickly available energy. In addition, some are an excellent source of vitamin C, for example citrus fruits, strawberries, kiwis, and mangoes. Vitamin C protects the body against infections while maximizing iron absorption, two functions that directly contribute to the maximization of energy.

Dark green vegetables
Integrate dark green vegetables to your daily nutrition! They truly are a mine of vitamins and minerals, including the precious iron, on top of antioxidant compounds. Iron takes part in the transport of oxygen in the blood, in addition to being essential to the absorption of ATP, the form of energy useable by the body.

Did you know that your intestinal flora can increase the quantity of energy extracted from the foods you eat? Indeed, through fermentation, good bacteria from the intestinal flora will complete the energy absorption process of the foods that were not completely digested in the upper section of the intestine.

Take advantage of the changes in seasons to strengthen your intestinal flora by consuming probiotics daily, for 2 to 4 weeks, in order to stimulate you immune system at the same time. Lactic bacteria are said to be those that have a beneficial effect on the immune system, so make sure to choose a product that contains them, such as BioK+ or probaclac, is you choose to use a supplement.

Otherwise, regularly eat fermented foods (tempeh, yogurt, kefir, unpasteurised sauerkraut) to maintain your intestinal flora.

By Marilyne Petitclerc


DELZENE M., Nathalie et CANI D., Patrice. «Implication de la flore intestinale dans le métabolisme énergétique», Medicine/Sciences, 2008; 24 : 505-10

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

Maximize Your Energy! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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