The best energy boosters for men

Fight the fatigue with these energy-boosting tips.
Tired of feeling tired? Our energy levels often take a nosedive in the winter months, making it harder to perform when it matters most. If you’re feeling fatigued, follow our simple steps to get your fires burning again.
Are you absolutely cream-crackered? You’re not the only one. For a number of reasons, many men feel that their batteries have been completely drained by the time winter sets in. Hardly surprising, when you consider the soporific effect of the shorter days, longer nights and frosty weather.
It’s a long time ‘til spring, so it’s important that you don’t ignore it, and there are a number of simple steps you can take to stop you feeling sapped. First of all, however, you need to recognise the source of your fatigue. If it’s depression, or you suspect it could be related to an illness, then you should consult your GP.
On the other hand, if it’s just a simple case of winter weariness that has left you lacklustre, then don’t panic – we’re here to help.
Keep your motor running
You should think of your body as a car. Like any motor, it needs fuel to run, and that fuel, of course, is food. The right food.
First of all, you need a good breakfast. Bacon butties and cereals are out, fruit and porridge are in, says Nutrition Consultant Claire Harper. “Despite what the marketing campaigns would have us believe, cereals are not the best breakfast food,” she says.
“Fruit is really important in the morning because it helps to rehydrate and flush out all the waste and toxins from our liver and digestive system. Protein is also great morning fuel because it is more slowly digested than refined carbohydrates that you find in cereal, meaning it delivers a steady stream of energy throughout the morning, rather than a burst followed by a dip.
“An ideal breakfast would be a bowl of berries with natural yogurt and some flaked almonds or seeds. Porridge is also a good choice, especially in winter as it is warm and comforting and contains fibre for slow release of energy. Cook with water and some coconut milk or coconut oil for brilliant energy release and serve with berries, seeds or nuts.”
Some people argue that eating small meals every 2-3 hours is the best way to stay alert, but don’t feel like you should be constantly eating, says Harper. “This is important for people with blood sugar problems,” she says. “Healthy people with good metabolisms should eat only every four hours. If you eat more frequently your insulin levels will be raised too often through the day, which could eventually lead to insulin resistance (the stage before diabetes), inflammation and fat deposits.
“If you do need a couple of snacks between meals, ensure you choose something that is low GI such as a food containing protein, fat or fibre. A hardboiled egg or sugar-free yogurt with fruit are good options.”
The majority of men are probably guilty of reaching for a coffee when they need an energy boost. But there are more efficient ways to hydrate. “Caffeine triggers a release of sugar into the blood stream, temporarily giving us a burst of energy. However, this is borrowed energy that leaves us depleted and low afterwards. It is also very addictive and over time more and more is required for the same physical effect. The body works hard to process it, using up precious nutrients and making the liver work harder to detoxify the caffeine.”
As for sugar-loaded energy drinks, forget about it. “The dramatic spike in glucose into the blood stream is followed by a big dip, again leading to very low energy and mood,” says Harper. “People then reach for another or some chocolate or a coffee to get back the high, a vicious cycle that leads to sugar and caffeine addiction. The whole process depletes the body of nutrients, particularly B vitamins, magnesium and vitamin C, which are used in the energy cycle. For a more healthy energy boost, eat a banana, a few nuts and (if you must) wash down with a fresh espresso.
“It sounds too simple, but just stay hydrated. Dehydration can really zap energy. Super foods like fresh green juices, wheatgrass powder, maca powder and acai are brilliant for some extra daily energy. Eating some essential fatty acids in the afternoon can keep you going, while sushi, egg, coconut bars and pumpkin seeds are also good options.”
Log off
It should also go without saying that, without a good night’s sleep, you’re going to struggle to make it through the day without needing a nap. Try to stick to a routine of going to bed and getting up at the same time and banish all distractions from the bedroom.
This means no TV and, increasingly, no social networking. A survey conducted for hotel chain Travelodge earlier this year found that 72% of people spend time in bed before falling asleep updating or checking Facebook (20% even said they stopped midway through sex to look at an incoming text message – which is just weird).
Exposure to bright screens before sleeping will have a major impact on the time it takes to fall asleep, making you feel tired the next day. So keep all gadgets out of the bedroom.
If you frequently feel like nodding off at your desk, then sit up straight to feel more alert. Research has found that bad posture means your muscles have to work harder, depleting your energy levels even further. Getting up from your desk and walking around the office every hour, meanwhile, will open up your chest and give you a boost.
Stress will also ravage your get-up-and-go. The NHS advises trying to “Introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.”
Keep on runnin’
It may sound counterintuitive, but working out may actually make you feel rejuvenated, rather than even more exhausted. Personal trainer Gavin Walsh says: “It’s always better to exercise first thing in the morning when possible. First of all, it’s done and work or your social life can’t get in the way. Scientifically speaking, exercise helps the feel-good hormones surface, so why not let these hormones out of the bag first thing in the morning?"
Fast, high intensity workouts – such as spinning – are particularly good at sending our energy levels through the roof. “Our mood and energy levels are very much linked,” says Walsh. “We can get a boost from low and high intensity exercise, but the higher the intensity, the shorter amount of time it takes to produce the positive effects on our mood and therefore energy levels.”
Finally, if you are feeling completely worn out, you might just need to clear your schedule and put your feet up. Walsh says: “To improve energy levels you can eat better, exercise, even meditate, but sometimes the best way to improve your energy is to simply rest. The work, work, work mentality will lead to burnout. Go for a stroll, read a book and generally take time out so you can unwind and recharge.”
Sluggishness is your body’s way of telling you that something is wrong. The best way to fix it and get over your energy slump? Listen to it.