Low on energy? It could be something you ate

In his Newcastle office, dietitian Trent Watson has a fat suit weighing 10 kilos. When he gets clients to try it on, he asks how they'd feel if they had to wear it every day - and the typical answer is 'tired'. The suit is Watson's way of illustrating the effect on energy levels of carrying surplus kilos: a bit like hauling a heavy pack around all day long - and feeling more energetic once it's offloaded.

But while he rates weight loss as a major factor in renewing energy levels, he says that anyone who expects a sustained energy boost from a single food, drink or vitamin supplement is kidding themselves. What really keeps energy levels steady is a balanced diet with a mix of lean protein and wholegrain carbohydrates delivered through the day, according to Watson, a spokesperson for the Dietitians' Association of Australia www.daa.asn.au. Carbs provide a high octane fuel for your body and for your brain - a hungry organ that relies on a steady supply of glucose made from carbohydrates. Protein helps too. It's thought to increase levels of an amino acid called tyrosine needed to make an energising brain chemical called noradrenaline. But it won't deliver energy all by itself. "Without carbohydrates you'll just feel washed out - ask anyone who's followed a strict high protein diet," he says

But it's important to choose the right carbs. Quickly absorbed carbohydrate foods like biscuits, cake and chocolate might give you a spike of energy, but it doesn't last - it's followed by a rise in insulin that will bring glucose levels down again, along with your energy. These same foods are also likely to be high in kilojoules and weigh you down with extra energy-sapping kilos.

Much better are carbohydrates that are absorbed more slowly and keep blood sugar levels even -usually wholegrain breads and cereals, fruit and low fat dairy foods, says Watson.

His blueprint for increased energy:

-Breakfast. Include a wholegrain (muesli, oats, bread, cereal) and lean protein (like low fat milk or yoghurt) to pre-empt the need for a mid-morning muffin.

-Lunch. Again, a mix of lean protein and carbs - like a wholegrain sandwich filled with lean protein and salad.

-Dinner. A plate half covered with vegetables or salad, one quarter with a protein food and one
quarter with pasta, potato or rice.

-Snacks. Fruit and yoghurt

-Fluid. It doesn't take much of a reduction in your body's hydration level - just two per cent - to affect performance, says Watson, who suggests the colour of your urine is the best guide: the right amount of water is the amount that's enough to keep your pee clear. "Thirst is a good indication that you're pushing the two per cent dehydration mark," he says, adding that two litres of water daily is probably okay for most people, though on cold, inactive days you may need less and on hot, active days you'll need more.

Beware of diet- related energy stealers too. Caffeine is a double edged sword. While it can provide a short burst of energy, especially half an hour after taking it, it's best to stop caffeine dinks three or four hours before you sleep, says Watson. "Although some people say they can drink coffee before bedtime and still fall asleep, caffeine drinks can affect sleep quality."

And while alcohol can send you off to sleep like a baby, it can disrupt sleep later in the night, leaving you wide eyed in the early hours and low on energy the following day.
Along with the right food and fluid, another energiser is exercise. Too tired or too busy to fit it in? Exercise is still the solution - it can give you the energy to do more in the same amount of time. Try and identify if your fatigue is physical or mental, Watson suggests. "If it's mental fatigue, I encourage people to exercise - they usually feel better immediately afterwards."