Coffee and energy drinks run through the veins of most college students. When it comes to finding that energy boost, though, healthier options might actually supply a better pick-me-up.
While there are obvious solutions — such as getting enough sleep and eating healthier — there is a science behind the specific foods people should eat to perk up, said Deborah Murray, assistant professor of nutrition.
“If you aren’t getting the adequate amount of calories, you tend to feel sluggish and tired and can’t really focus,” Murray said.
And it’s not just about getting enough calories, but also the right calories. How the brain accepts carbohydrates and protein-rich foods plays a role in generating energy, she said.
“With carbohydrate-rich foods, there tends to be more serotonin produced in the brain that tends to produce a calm, tranquil, restful kind of feeling,” Murray said. “With high-protein foods, neurotransmitters are activated to help focus.”
For students seeking the latter, protein bars aren’t the only easy snack to munch on, said Ashley Martinez, a fifth-year student studying dietetics.
“One helpful tip is to pack a nut jar to have in your backpack with nuts and dried fruits, and every time you are hungry, you can grab a handful of those,” she said.
The best foods will give you long-lasting energy, said Chelsey Walton, a fifth-year student studying dietetics and a group fitness instructor for Campus Recreation.
High-protein foods supply that lasting energy, rather than the quick, initial boost that most people feel from caffeine or carbohydrates.
“If you are looking for general options, any types of meat, tofu and soybeans are good,” Walton said. “If you are studying late at night and need something, have a peanut butter and jelly sandwich or banana and almonds.”
Salmon and pumpkin seeds are also said to provide healthy energy, she added.
If the night comes where an all-nighter is inevitable, coffee isn’t a bad option, said Ryanne Gallagher, a graduate student studying food and nutrition and a dietetic intern for the Cleveland Clinic.
“Research is currently investigating potential health benefits of coffee and its role in lowering risk of developing Parkinson’s disease, Type 2 diabetes and liver cancer,” Gallagher said.
If more than 500 milligrams of caffeine are consumed, though, anxiety and restlessness will follow suit, Gallagher added.
Staying healthy and full of energy doesn’t happen right away; it takes small steps, Murray said.
“You wouldn’t put junk gas in a Maserati, and same goes for us,” she said. “Stay on the course, and if you fall off, just get back up and keep on going.”
ao007510@ohiou.edu
