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Food that gives you energy

Nowadays it is not easy to get enough nutrients to get through the day with a normal energy level.

Causes of absolute and relative vitamin and mineral deficiencies can be found in external or in physical causes.

External causes include the food itself. Due to the fast-food culture, many people regularly no longer receive a balanced diet, as described by the Nutrition Information Office, for example, it is more filling than feeding.

The exhaustion of the land on which farmers grow their crops can also be a cause of this. The intensive agricultural and horticultural methods in combination with the frequent use of herbicides and pesticides (weed killers) destroy many minerals in the diet (1). The nutritional value of many crops has declined dramatically over the past 25 years, meaning that obtaining more energy through food is almost impossible or that you will have to look very selectively at foods that do give you the 'nutritional energy boost'.

Because many fruits and vegetables are sold in supermarkets and therefore require a longer distribution time, many of these products are packaged in plastic, provided with a preservative to prevent rotting and molding during transport, storage, and presentation time on the shelf. The longer distribution time, but especially the packaging method, also has a negative influence on the nutritional value.

Another taxing aspect for the vitamins and minerals in the food concerns the toxic pollutants, such as all kinds of additives in the form of colors, aromas, and flavors that do not occur naturally in the food and are added to the food to make the product more attractive in all areas except quality. These are also the aforementioned herbicides and pesticides in fruit and vegetables, but also, for example, in wines.

For physical causes, the use of medication and stress are very big culprits, whereby many useful nutrients are lost.

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Alcohol, drugs, and nicotine can disrupt the metabolism, resulting in more free radicals, which can lead to relative or even absolute deficiencies. For example, absorption of vitamin B12 can deteriorate if stomach disorders occur, which, despite the fact that there are sufficient vitamin B12 in the diet, can still lead to a deficiency in the body. In the case of physical causes, it is always important not only to solve the physical cause but also to look carefully at what causal relationship this has on the absorption of nutrients and what should actually be supplemented. This certainly concerns cases of chronic inflammatory processes, metabolic diseases, pregnancies (and breastfeeding), weight loss, great physical exertion, and intestinal disorders.

Respect your body

The starting point should be that we should achieve optimal health through the right nutrients in the right amount and proportion, quality over quantity!

These nutrients are the so-called macro-and micro-nutrients. The macros stand for basic/primary and consist of carbohydrates, proteins, and fats. The micros stand for supplementary/secondary and include vitamins, minerals, trace elements, enzymes, and amino acids. Together they stand for the fuel of the engine as well as the good ignition so that the body engine functions properly.

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We can consider food as fuels, building materials, and protective substances. The fuels mainly consist of carbohydrates and fats, building materials are mainly proteins and fats and the protective substances consist of vitamins, minerals, and fibers, and of course, fluids/ water is the all-encompassing transport fluid. This subdivision is of course essential to compose a good, balanced diet in which the right balance is present to ensure that all substances are well represented.

Now to identify foods that give you energy, it's nice to know that a number of vitamins and minerals play a role in the release, transport, or even production of energy.

Think of Thiamine, also known as vitamin B1, which is produced by, among other things, the intestinal flora and occurs in whole grains, brown rice, potatoes, milk, and yeast (2) Vitamin B5 also helps in the release of energy from fatty acids and occurs in egg, herring and meat (3). However, it is also found in whole grain products, legumes, vegetables, and fruits.

Phosphorus contributes to good energy transport in the body and is found in meat, fish, legumes, dairy, and whole grains. The coenzyme Q10 contributes to good energy production and is mainly found in brown rice, wheat germ, beans, and nuts. All of these are important nutrients that ensure that your energy level is maintained and that, if necessary, can be raised through well-designed foods.

Now that you know which processes influence or stand in the way of an energy-rich diet, we will highlight a number of foods that you can process in your diet.

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Beans are packed with both protein and carbohydrates, so add a handful to your salad every now and then, mash them into your burrito or taco, or just eat a delicious mixed bean stew. Here you will find the best bean dishes! Try it out yourself.


Almonds are a rich source of vitamin E, protein, manganese, copper, and B2. The latter is good for metabolism and therefore also for your energy levels. In addition, they are delicious as a small snack and they contain a large amount of unsaturated fat.


Chia seed is rich in a number of important nutrients such as omega-3 fatty acids, phosphorus, calcium, magnesium, potassium, and also a lot of fiber. It protects your body against free radicals and also has a positive effect on metabolism. You can actually add this seed to almost everything, from your breakfast (for example in your porridge, yogurt, or quark) to a tasty smoothie, but of course also at dinner in a salad or even processed in a nice dessert.

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Apples and bananas are commonly eaten fruits that also contribute to a good energy boost. Opinions sometimes differ about bananas because of the high amount of sugar that can cause blood sugar levels to rise sharply. Therefore, do not eat more than one banana per day and avoid overripe bananas as much as possible. Overripe bananas contain more sugar. The good thing is that bananas contain a lot of fiber (this also applies to the apple by the way) and are rich in magnesium, which supports your energy levels. They are also rich in potassium which helps with nerve stimulation and is important in case of stress or fatigue.


A typical bodybuilder meal often consists of vegetables, rice, and a source of protein. It is not very creative, but it is certainly effective. Brown rice and brown rice are extremely rich in fiber and manganese; a mineral that gets energy from proteins and carbohydrates. Possible to eat hot and cold in a salad or together with vegetables, meat, fish and tofu. These types of rice ensure that your energy level is high throughout the day.

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Spinach is a vegetable that has already been put on the map by the well-known and legendary Popeye as a vegetable that gives you energy and strength. Spinach is a fantastic source of iron which gives your energy production in the body an ultimate energy boost. Recommended as a lunch dish, for example in a quiche or salad, it will prevent the afternoon dip. Go for organic, so you limit your intake of chemical pesticides.

You are a fan of it or not at all, but a vegetable that is not so obvious is the artichoke, but this must also be named. The artichoke is rich in fiber, magnesium, potassium, folic acid, antioxidants, and vitamin C. Not only the heart of the artichoke but also the leaves in your dishes, because the latter contain the most nutrients!


Sweet potato is a starchy root vegetable. It is rich in carbohydrates and packed with vitamin A and vitamin C. In addition, sweet potatoes contain iron, calcium, and selenium. One of the main benefits of sweet potatoes is that they are rich in the antioxidant beta-carotene. Beta-carotene is converted into vitamin A in the body. Easy to prepare, also consider stir-frying or as a variation on regular fries by baking them in the oven with a little oil. Full of energy and delicious too!

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Herring and salmon are known for their high percentage of omega-3 fatty acids, which in turn are good for lower cholesterol levels and reduce the risk of cardiovascular disease. In addition, these fish species also contribute to good energy management because they are rich in vitamins B2 and B6 and niacin.

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