By Jamal Ayton-Brown

How Can I Boost My Energy?

We’re all familiar with the feeling of being completely drained of energy, be it after a long week at work or after a tough month in our personal lives. It’s that sluggish feeling that zaps our motivation for getting stuff done and makes us feel constantly tired. 

The good news is that there are plenty of ways to boost low energy levels in females, and we’ve saved you the hard work by compiling them into one handy list. If you’re looking for ways to boost your energy, then have a read through this list, try a couple of these methods, and get ready to see your energy levels soar.

1. Get stuck into a science-backed shake

Here at jrny, we’ve made it our mission to make boosting your energy easy and enjoyable. Everyone hates vitamin pills, but there doesn’t seem to be a feasible alternative on the market. That’s where we come in! 

Our science-backed vegan protein powder shakes offer so much more than your average protein shake. Say goodbye to the days of taking several different vitamin tablets, because our shakes combine protein with precise vitamin quantities to give you everything you need, all in one shake. Our vitamins are measured out to be as close to your recommended daily servings as possible, helping to boost your energy levels as well as promoting a healthy immune system. 

2. Increase your magnesium intake

One of the biggest factors contributing to low energy levels is a magnesium deficiency, according to health experts. So, one of the best ways to boost your energy is by boosting your magnesium intake! 

The recommended daily intake of magnesium is around 300mg for women and 350mg for men (1), and the good news is that jrny shakes will provide you with enough magnesium to get you going for the day. Upping your magnesium intake will help your energy levels to skyrocket, so it’s important to ensure that you’re consuming enough!

3. Move your body

Exercise might be the last thing you want to do when you’re feeling drained of energy, but trust us, it’s one of the best solutions to your problem. Regular exercise helps to reduce tiredness by releasing endorphins in our bodies. This means that in the long run, you’ll feel more energetic, even if it is a struggle to get yourself out the door to get your daily exercise in at first.
Even a 15-minute walk can noticeably boost your energy levels (2), so just think of the benefits that longer stretches of exercise could have! Find an exercise you love and get stuck into it - the benefits will be endless!

4. Control your stress levels

When we feel stressed, our body consumes far more energy, and prolonged periods of stress can reduce our levels of the nutrients needed to create energy (3). Therefore, if we want to boost our energy levels, we also need to try and keep stress to a minimum.
Ways to reduce stress include through talking to a loved one or a trusted professional such as a psychotherapist. You can also look into therapies such as meditation and yoga, which have both been proven to help reduce stress, in turn helping to boost our energy.

5. Eat a nutritious diet

Eating a nutritious and balanced diet is one of the most important things to consider if you’re feeling tired and sluggish. By following a healthy diet, you can boost your energy levels while also reducing your risk of a number of chronic conditions.
One way to do this is to ensure that you are choosing whole, nutritious foods so that your body is getting all of the nutrients it needs. Another way, if you struggle to pack everything into your diet, is to supplement your meals with a well-balanced shake such as the jrny shakes to ensure that you are getting everything you need throughout the day. 

6. Stay hydrated throughout the day

A key issue when it comes to energy levels is not drinking enough water. Dehydration can hugely affect your energy levels as well as your brain function and mood, so it’s incredibly important to make sure you’re drinking enough water.
Remember that in hot weather you’ll have to increase your water intake, but as a minimum, you should be consuming between 6 and 8 glasses a day. Of course, if you are very active you will also need to up this, but as a general rule, make sure to drink water whenever you feel thirsty, as this will help to keep your energy levels up throughout the day.

7. Make sure you’re getting enough sleep

This one is a no-brainer, but it’s one that’s easy to let slip. If you don’t get enough sleep, it figures that you’ll be tired the next day, because your energy levels will be depleted. 
You should aim for at least 7 hours of sleep per night to boost your energy levels and overall health. Introduce a sleep schedule to help you wind down for bed, and make sure to remove all distractions in the lead-up to going to sleep. You’ll be surprised how much a good night’s sleep can do for your health! 
By following the above steps, you’ll be well on your way to feeling more energetic and ready to take on the day. Boosting your energy levels doesn’t have to be difficult, it just requires a consistent effort from you to make small changes in your life that will hugely benefit you in the long run.
Try out a few of the ways we’ve outlined here, or even some natural energy boosters and be sure to check out the jrny shakes to ensure that you are getting all the vitamins and minerals you need in day-to-day life.

By Lola Sherwin

At jrny, we are made up of a team of Sports Scientists & Chartered Nutritionists. We want to make sure that we’re not just putting up the pseudo-science you’d see on other sites. If any of our staff put anything on our blog that relates to your health, you can bet that it is backed by evidence-based science! It always will be. That’s our commitment to you.


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