Power foods to help fuel physically demanding jobs

Daniel Bernardi





Did you know that your diet has an impact on your productivity? Food contain calories, which are essentially units of energy that our bodies use to execute all physical activities, much like a fuel.

The type of food and the amount of food that you need to consume are based on the intensity of your activities. Your body will require more energy the more active you are, which ultimately means more food!
Although all foods generate energy, the right foods will deliver the most energy. The three main contributors of energy in the body are carbohydrates, proteins and fats, yes fats! Carbohydrates and protein provide calories or units on their own. Fats, on the other hand, must go through a series of steps before they can offer energy to the body.

When it comes to choosing food to increase production, a balanced diet is needed. You can expect to obtain maximum amount of energy in one meal by including a vegetable or fruit, lean protein, whole grain, plant-based fat, and any herb or spice.

For manual labourers with extremely strenuous jobs, high powered energy foods are required to not only complete the work, but also to keep their brains alert to avoid mistakes or accidents. Poor diets and nutrition can negatively impact on the productivity, safety, morale and long-term health of physical labourers.

Here's our list of nutritionally verified power foods, that will help fuel your body and support physically demanding workplaces.

EGGS

Eggs are a nutrient-dense foods which we have at our disposal. They are a good source of high-quality proteins, as well as B vitamins and other minerals. Eggs are extremely versatile, and can be used in numerous dishes. 

Eggs are not only a tremendously satisfying food but also full of energy that can help fuel your day. They're packed with protein, which can give you a steady and sustained source of energy.

QUINOA

Quinoa is one of the world’s most popular health foods. Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet.

Quinoa is a grain from flowering plant which is high in protein, fibre and other essential vitamins and minerals. It has a lot of healthy carbohydrates that can help us stay energized and maintain overall good health. 

BANANAS

Packed with easily digestible carbohydrates, bananas also provide potassium, which is necessary for the optimal function of all cells and tissues of the body. 

With about 120 calories and 16 grams of sugar, a banana's high carbohydrate content can give them a quick energy boost and1.5 grams of protein to help feed their muscles. A banana also contains a beneficial combination of vitamins and minerals that work together to help athletes replenish blood cells and stay alert and energetic.

COFFEE

Caffeine, a natural stimulant, is the main ingredient in coffee which is responsible for providing a boost. Drinking coffee too late at night may affect one’s ability to sleep. 

And here's some good news: the case for coffee is stronger than ever. Study after study indicates you could be getting more from your favorite morning beverage than you thought: Coffee is chock full of substances that may help guard against conditions more common in women, including Alzheimer’s disease and heart disease.

SALMON

Salmon’s high content of omega-3 fatty acids, makes it quite beneficial to our brain. It is also high in protein, as well as other vitamins and minerals which makes it a good food option for energy.

We’ve long been told that fish is ‘brain food’, and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the omega-3 fatty acids that are responsible for this. 

OATMEAL

Oatmeal is a low-calorie food that is high in protein and other essential elements. It also contains a lot of fiber, which let you feel fuller for a longer time.

For long-lasting energy, add a complex carbohydrate, like oats and grains, to your breakfast. Oatmeal without added sugar is one of your best options. Oats are a whole grain food and a good source of carbohydrates and fiber, along with some protein and fat.

PEANUT BUTTER

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. 

Peanut butter is made from peanuts which have an extremely high calorific value due to their high and healthy fat content. They are also high in protein and fiber which keep us feeling satisfied for longer. A handful of peanuts or a spoon of peanut butter can give an almost instant energy boost.