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If you're feeling more exhausted than invigorated, it may be time to introduce some new strategies to help keep busy days from feeling overwhelming. Proper exercise, balanced nutrition and quality rest can make it easier to adapt when life demands you give a little bit more.
Everyone's life demands are different. Some may be looking to push through a late night workout or make it to the office for an early meeting, while others are looking to enjoy an outing to the park with their kids at the end of the day. These tips will help fuel, inspire and accomplish whatever your personal "one more" is.
Begin with a bang
With a busy day ahead, it can be tempting to rush out the door and skip breakfast. However, countless studies have shown this first meal of the day is extremely important. Skipping out on a balanced breakfast can drag you down all day, both mentally and physically. Being hungry later in the day may also make you more likely to overeat or nibble on high-calorie snacks. For those mornings when you're crunched for time, grab a protein-rich ready-to-drink shake or sandwich with egg, cheese and lean meat to give yourself sustained energy for the rest of the day.
Work in a workout
In addition to helping ward off disease and manage your weight, regular exercise helps lift your mood by stimulating feel-good chemicals in the brain and boosts energy by helping your body work more efficiently. A combination of aerobic or cardio activity (walking, jogging or running) and muscle-strengthening activity (lifting weights, resistance training or yoga) is the winning formula, according to the most recent Physical Activity Guidelines for Americans. After your workout, refuel with a protein shake.
Power with protein
Your body gets energy from three main sources: carbohydrates, fat and protein. Protein plays a major role in repairing damaged cells, tissues and muscle. Good sources of protein include meat, fish, eggs, dairy, nuts and vegetables, but the best sources deliver lots of protein without a lot of fat, carbs and sugar. A protein-based snack is a good way to recharge during the day.
Keep up on sleep
Quality sleep — and an adequate amount of it — is critical to your overall wellbeing. While you're sleeping, your body is hard at work healing and repairing from the day, as well as regulating your hormonal balance and protecting your immune system. At the same time, your brain is also recharging to help your mental function, including learning aptitude, problem solving and emotional health. Most adults need an average of 7-9 hours of sleep for optimal performance.
Source: Premier Protein