Help, my energy is gone

16 March 2021
16 March 2021

Sports in corona time: Little has changed for the youth. They have no competition activities but they can still enjoy sports. And for young people up to 27 years old, there has been a little more fun in outdoor sports since this week. But for the majority of (indoor) athletes, it is a difficult time. The fatigue or lack of energy can be seen in many people. They are quickly exhausted without taking even a single step. It’s not just corona that makes us tired. Today we all are shifting to a different living and eating pattern.

Sleeping and stress
When we disrupt our diet, we also disrupt our body. The unstable blood sugar level causes us to develop physical stress (cortisol). When you go to sleep, your sleep cycle will be disrupted. Even if you sleep 8 or 9 hours a day, you will only wake up more tired. If your sleep rhythm is bad and your stress skyrockets, you can improve this by spending more time outdoors and having a balanced diet. Especially now that we work from home a lot, it is good to go for an hour for a walk during lunch time. Have a healthy lunch as well, at least four out of five working days. Stress is also increased when caffeine consumption is increased. So pay attention to how much coffee you drink. Alternate coffee with water.

An hour of walking every day stimulates your body
For some it is difficult to start a more active lifestyle. Certainly if you don’t do anything about it now. If you can organize your own break, it is good to go for an hour for a walk. A quick walk will get your body moving again. Within a few days you will notice that you are going to like this. With that hour of exercise you do not have an active lifestyle yet, but… the first step has been taken and the second is easier. Plopping down on the couch at home is no longer the case. Because you include a number of active elements in your daily program, you build up fitness and your body is “happier”. Variety is also important. Try some yoga, meditation or visit the masseur (when allowed). ODS-Vitaal offers all these options.

Put a note on your fridge
Working from home often means you pass your fridge. There are great seducers in it. Stick a note on the fridge saying “I don’t want to be tempted”. Do not buy the unhealthy things consciously during the week. If you want to eat them, limit it to the weekend. Our body benefits greatly from good energy sources. In addition to fiber-rich food, magnesium is also good for your body. Magnesium plays an important role in the energy distribution in the body. Have you ever had muscle pain? Due to sufficient magnesium in your body, the risk of muscle pain is a lot lower. If you want to get extra magnesium, spinach and almonds are the ideal source. A good magnesium capsule also contributes to making up for a deficiency. Note: supplements never replace the daily diet.

Drinking water, it remains difficult. Pay attention to proper hydration.
The regular coffee machine moments are over. Many of us have not been to work for months and miss the daily routine: cup of coffee, water, tea. Our body needs moisture. A lack of moisture leads to headaches and loss of energy. Your organs and body cells live on a water basis and a shortage of moisture causes stress in the body. If you drink enough water, the waste products in your body are removed and your body is less tired. Make sure to drink at least 2 liters of water a day. Not 1 day, but every day. Your body will enjoy it a lot and you will notice that you have more energy within 1 to 2 days. So you need less coffee for more energy.

Tip: instead of one large bottle of water, prepare smaller bottles. It turns out that you drink more.

Do you want a tasty recipe with spinach?
White and wild rice, unprepared – 60 grams
Peas, frozen – 120 grams
Cod – 155 grams
Pine nuts – 20 grams
Pepper – 1 pinch
Salt – 1 pinch
Baby spinach – 100 grams
Olive oil (for frying) – 1 tablespoon (10 grams)
Olive oil – 1 tablespoon (10 grams)

  1. Cook the rice according to the instructions on the package.
  2. Cook the peas for 5 minutes.
  3. Meanwhile, sprinkle the cod fillet with salt and pepper. Heat the olive oil (for frying) in a frying pan and fry the cod fillet for about 4 minutes per side.
  4. Spoon peas with the spinach through the rice and season with olive oil, pepper and salt.
  5. Spoon the rice onto a plate, place the cod fillet on top and sprinkle with the pine nuts.

André Mostard.

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André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard