The recommended daily caffeine limit for most adults is 400 mg. To put that in perspective, that would equal 4-5 cups of coffee, or 10 cans of cola or 2 energy drinks depending on the brand. Consuming more than 400 mg can lead to headaches, dizziness, insomnia, Heart palpitation, jitters and anxiety. For sensitive individuals, even 200 mg can cause these side effects. If you feel restless, anxious or have trouble sleeping, it might be worth cutting back.
Hear are some great snacks to boost your energy without caffeine.
Energizing Carbs and Fiber
· Banana with nut butter
· Oatmeal with a drizzle of honey and nuts
· Apple slices with nut butter
· Hummus and sliced veggies give you a one-two punch of healthy carbs. You get carbs in the chickpea base of the hummus as well as the veggies. Choose higher fiber vegetables such as broccoli, carrots and green beans
Protein Packed
· Turkey lunchmeat with a slice of cheese. Roll it up and you have a lean protein to keep you going.
· Unsweetened Greek yogurt along with nuts and just a drizzle of honey or maple syrup. This offers not only protein but also healthy fats.
· Cottage cheese with berries, chia seeds and pine nuts is a great mix of protein, fiber and healthy fats.
Quick Bites
· Trail Mix can have a balance of mixed fats and carbs. Choose a trail mix made mostly of nuts and seeds with just a small amount of dried fruit or raisins.
· Dark chocolate covered almonds deliver a little caffeine with healthy fat
· Avocado toast sprinkled with chia seeds offers healthy fats and fiber for lasting energy.
Sometimes you don’t have time to sit and take a break to eat something. So here are some options.
On-the-Go
· Protein Bars that are low in sugar.
· Rice cakes with nut butter and banana slices are a light, yet energizing snack for on the go.
· Protein Shakes with low to no sugar.
· Hard-boiled egg with a cheese stick.
· Jerky with low sodium.
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