Food has an incredible effect on our bodies. In fact, it has been proven that some healthy foods boost your energy levels. Find out what they are here!
I’m sure you’ve heard the phrase you are what you eat. This means that the food you consume has a big impact on your energy levels. Not in the way you might think (for example, junk food may leave you tired and groggy). You see, every time you eat or drink something, your body needs to process it before it can put it to use as energy.
Energy boosting foods
Healthy food to boost your energy levels by Gearuptofit
Workdays are long and adult life is stressful. Yet, there are plenty of foods you can eat to boost your energy levels. Regular meals and snacks help keep energy levels at the same level, without jumps and drops. The best energy-boosting foods include high-fiber or protein-rich snacks such as oatmeal, eggs, and bananas. He says energy snacks are rich in protein, fiber, and complex carbohydrates.
“Work days are long and adulthood is tiring, but there are many foods that you can eat in order to boost your energy levels.”
https://www.southvalleyom.com/7-foods-that-boost-your-energy-2/
“Eating regular meals and snacks helps keep your energy at an even level, without highs and lows.”
https://www.hss.edu/article_eating-for-energy.asp
“The best foods to boost energy include fiber or protein-rich snacks like oatmeal, eggs, and bananas.”
https://www.insider.com/energy-foods
“She says that energy boosting snacks are those that are rich in protein, fiber, and complex carbohydrates.”
https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx
Eat well to perform well
Snacks should contain lean protein and high-fiber carbohydrates for sustained energy. Certain nutrients in food and beverages, such as protein, fiber, vitamins, and caffeine, can improve your performance and provide you with long-term energy. When it comes to diet, some foods are better than others.
“Snacks should have lean protein and fiber-rich carbohydrates to provide lasting energy.”
https://www.eatright.org/food/nutrition/healthy-eating/eating-to-boost-energy
“Certain nutrients in foods and drinks, such as protein, fiber, vitamins, and caffeine can boost your performance and give you long-lasting energy.”
https://www.insider.com/energy-foods
“When it comes to eating for energy, certain foods are better than others.”
https://www.wellandgood.com/eating-for-energy/
“The Eatwell Guide shows the different types of food and drink we should consume – and in what proportions – to have a healthy, balanced diet.”
https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
Top 10 Healthy Foods to Boost Your Energy Levels
Here are 10 healthy and energizing foods and drinks to help you start your day. Instead of cracking open a sugary energy drink or pouring another cup of coffee, stock up on these nutrient-rich, energy-supporting foods that give you the energy to keep you going throughout the day. The best way to get the most energy from food is to make sure you are giving yourself the very best food. Balance your plate with several food groups, as well as some healthy fats to keep you energized.
“Here are 10 healthy and energizing foods and drinks to get you through the day.”
https://www.insider.com/energy-foods
“Instead of popping open a sugary, belly-fattening energy drink or pouring yet another cup of coffee, load up on these nutrient-rich, energy-sustaining foods that give you energy to keep you going all day long.”
https://www.eatthis.com/foods-all-day-energy/
Beans
Eating a handful of beans won’t just boost your energy—it might also help you lose weight. In fact, researchers have found that eating three servings of legumes (that’s about 1/2 cup each) daily could help keep unwanted pounds at bay while improving heart health. Those who ate an extra portion of legumes in their diet burned more fat and had lower insulin levels than those who didn’t consume extra fiber.
Legumes are also a good source of iron, which helps produce red blood cells and carry oxygen through your body. Iron deficiency anemia can lead to fatigue, impaired cognition, and weakness, among other symptoms. You can get 16 percent of your daily iron intake from one cup of lentils. Lentils are especially rich in folate—folic acid is essential for cell growth and DNA production, so it’s particularly important for pregnant women and growing children.
Oatmeal
For a quick and easy breakfast, turn on your stovetop and prepare yourself a bowl of oatmeal with some fresh fruit. Oatmeal is not only great for your heart, but it’s also fantastic at boosting energy levels. A study published in Physiology & Behavior found that eating oats regularly could significantly reduce fatigue in both men and women after 24 hours of strenuous exercise.
If you’re looking for a filling and healthy breakfast that’s sure to boost your energy levels, try tossing some oats into a bowl. It’s also ideal if you have active family members who are constantly on the go. If you want an even bigger dose of energy, add nuts and fruit for a truly nutrient-packed breakfast.
Whole Grains
Whole grains like brown rice, barley, quinoa, and whole-wheat pasta can be a great energy boost. They’re nutrient-dense (which means they pack in vitamins and minerals that your body needs) and they take longer for your body to digest—so you’ll feel full longer. Plus, they contain heart-healthy polyunsaturated fats. Make sure you buy 100% whole grain versions of these foods whenever possible; even better if they are organic!
Whole grains are easy to find in almost every grocery store, but you can also find them at farmers’ markets. Be sure you always get 100% whole grain versions whenever possible; even better if they are organic! It’s also a good idea to read food labels when purchasing packaged foods because not all of them contain 100% whole grains.
Nuts and seeds
By including a variety of nuts and seeds in your diet, you’ll get healthy nutrition and energy.
“Getting a variety of nuts and seeds in your diet can provide healthy nutrients and energy.”
https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue
Starchy Carbohydrates Help Maintain Energy
The starchy carbohydrates are an important part of a healthy diet.
“Starchy carbohydrates can help sustain energy Starchy carbohydrates are an important part of a healthy diet.”
https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
They are an excellent source of energy and a major source of many essential nutrients.
“They are a good source of energy and the main source of a range of essential nutrients.”
https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
Bananas
They are great and can benefit you too thanks to their complex carbohydrates, rich in anti-inflammatory nutrients, potassium, and vitamin B6.
“Bananas are awesome and they can also benefit you with their complex carbohydrates, potassium, and vitamin B6.”
https://www.southvalleyom.com/7-foods-that-boost-your-energy-2/
Bananas are one of the most well-known energy-boosting foods, and they contain complex carbohydrates, which are long chains of sugar molecules, which means they take longer to break down, maintaining energy levels for longer. There are an excellent source of high-quality carbohydrates, potassium, and vitamin B6, as well as natural energy boosters. The leucine and B vitamins in eggs help the body break down food for energy.
“One of the better known foods that boost energy, bananas contain complex carbohydrates which are longer chains of sugar molecules, meaning they take longer to break down so sustain energy levels for longer.”
https://www.goodto.com/food/foods-that-boost-energy-614079
“And bananas are a great source of high-quality carbs, potassium, and B6-all-natural energy boosters.”
https://www.wellandgood.com/eating-for-energy/
https://www.southvalleyom.com/7-foods-that-boost-your-energy-2/
“The leucine and B vitamins in eggs help your body break down food for energy.”
Avocados
Avocados are a rich source of anti-inflammatory omega-3 fatty acids and vitamin B6, both of which support immune health. In fact, research suggests that people who regularly eat foods rich in these nutrients tend to have lower levels of chronic inflammation in their bodies. And when your body has less inflammation, it’s easier for it to regulate energy levels. So now you know: that creamy guacamole isn’t just delicious—it could also be good for your energy level!
The high monounsaturated fat content of avocados has also been associated with improved blood flow, which can help energize your body and brain.
Avocados also contain good fats that boost energy levels and make fat-soluble nutrients more readily available to the body. They contain nutrients, protein, and fiber that can help maintain energy levels throughout the day, according to a study published in Food Science Reviews and Nutrition Notes. Although many dieters avoid carbohydrates, they play an important role in maintaining a good mood and providing energy.
“They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.” 3
“As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.” 3
“Although many dieters avoid carbs, they play an important role in promoting a good mood and delivering energy.” 1
Eggs
Eggs are loaded with energy-boosting protein. In fact, a study published in Applied Physiology, Nutrition and Metabolism found that eating eggs for breakfast increased participants’ energy levels throughout the day—not a bad way to start your day. What’s more? They’re also loaded with choline, which helps keep your brain healthy and alert.
The protein and healthy fats in whole eggs help keep blood sugar levels stable. Eggs are high in protein and provide a constant source of energy without spikes in blood sugar and insulin. “The protein and healthy fats in the whole egg help to keep blood sugar levels stable.” 12
“Eggs are full of protein, which provides a steady source of energy by not causing spikes in blood sugar and insulin.” 7
Eating eggs for breakfast is a great way to start your day, but if you’re looking for different healthy food that will boost your energy levels throughout the day, look no further than eggs. Not only are they loaded with protein and choline—two essential nutrients for keeping your brain healthy and alert—but an egg-based meal can also help you feel fuller longer, so you won’t be tempted by unhealthy snacks later on.
Chia Seeds
Even if you’re not into endurance training, chia seeds can be a great source of sustained energy thanks to their carbohydrate, healthy fat, and fiber content. For everyday purposes, adding a few tablespoons of chia seeds to your morning smoothie or adding a scoop to your afternoon yogurt can provide enough energy to keep fatigue at bay. According to a small study of six endurance athletes, eating chia seeds provides the same amount of energy as carbohydrate-based sports drinks.
The low-carb, high-protein content of chia seeds will keep your body’s energy levels steady, and you’ll be better able to avoid feelings of euphoria or blood sugar spikes or dips.
“The low-carb/ high-protein makeup of these seeds will keep your bodys energy levels stable, and you will be better able to avoid feeling jittery or experiencing a spike or drop in blood sugar.” 4
“Chia seeds While you might not be training for an endurance exercise event, chia seeds may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber.” 14
“For everyday purposes, sprinkling in a few tablespoons of chia seeds with your morning smoothie or adding a scoop to your afternoon yogurt may provide just enough of an energy boost for you to keep fatigue at bay.” 14
“According to one small study that involved six endurance athletes, eating chia seeds offers just as much energy as carbohydrate sports drinks.” 14
Fiber
Fiber can help manage carbohydrate digestion, keeping you full and providing a sustainable source of energy. Choosing whole foods and complex carbohydrates ensures that your body gets all the benefits of wheat shells, which add fiber to your diet. The best sources of carbs contain fiber, says Mia Sin, a registered dietitian, as they will give you sustained energy without spikes and troughs.
“The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.” 3
“Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fiber to your diet.” 14
“The best carbohydrate sources contain fiber, she says, as they will give you sustained energy without the spikes and dips.” 11
Iron-rich foods
It’s a good balance of carbs that helps control energy release and makes you feel fuller for longer, explains registered dietitian Helen Bond. To boost your energy… Include more iron-rich foods in your diet, such as lean red meat, oily fish, eggs, green leafy vegetables, nuts, nuts and seeds, Helen says.
“It is this nutrient combo that helps control energy release, and keeps you feeling fuller and powered for longer, explains Helen.”
“To boost your energy… Include more iron-rich foods in your diet, such as lean red meat, oily fish, eggs, green leafy veg, dried fruit, nuts and seeds, says Helen.”
More Good Energy Sources Iron-Rich Foods
Low iron can cause iron-deficiency anemia, which can leave you feeling tired and exhausted. Iron also helps the body produce energy; if you don’t get enough iron, you may feel tired and lethargic. B vitamins help convert calories from food into energy our bodies can use, so a lack of B vitamins can make you tired.
“More good sources of energy Iron-rich foods Being low in iron can lead to iron-deficiency anaemia, which can make you feel tired and run down.” 13
“Iron also helps the body make energy; if you do not consume enough iron you will likely feel tired and lethargic.” 12
“B vitamins help convert calories found in food into energy our bodies can use, which is why B vitamin deficiencies can make you feel fatigued.” 15
Beef Liver
Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body full of energy. It also contains iron and zinc, which can also reduce fatigue.
“Beef liver Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy.” 3
“Moreover, beef liver also contains iron and zinc, which may also reduce fatigue.” 15
Oily fish
Although water does not provide energy in the form of calories, it helps to lighten energy processes in the body, which is an energy boost in itself. Additionally, edamame contains the perfect combination of protein, carbohydrates, and fats to help maintain stable blood sugar levels and provide an energy boost. Oily fish is a good source of vitamin B12, which converts fat and protein into energy (low vitamin B12 levels are associated with low energy levels).
“Although water does not provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.” 14
“Plus, it has the perfect combo of protein, carbs, and fat to keep blood sugar stable and give you an energy boost.” 12
“Secondly, it is a good source of vitamin B12, which converts fats and protein into energy (low levels of B12 is linked to low energy levels).”
Focus on how to eat them
In addition to knowing which foods are natural sources of energy, it’s important to focus on how to eat them. Not all sources of carbs and caffeine are the same, which is why we share a list of the 10 most nutritious and energizing foods to add to your diet. According to registered dietitians and nutrition experts we spoke with, foods rich in complex carbohydrates and proteins are the best choice for energy throughout the day.
“Aside from knowing what foods are natural energy boosters, it is important to focus on how to eat them.” 4
“However, not all carbohydrates and caffeine sources were created equal, which is why we are sharing a list of the 10 most nourishing, energy-boosting foods worth adding to your diet.” 11
“Foods rich in complex carbs and protein are the best picks for all-day energy, according to the registered dietitians and nutrition experts we talked to.” 12
Foods like nuts, plain yogurt, and whole grains will make your low-calorie and high-calorie snacks satisfying. They may have a bad rap, but carbs are your body’s preferred source of energy.
“Foods like nuts, plain yogurt, and whole grains will keep your snacks low in calories and high in satisfying fuel.” 10
“They may have a bad reputation, but carbohydrates are your body’s preferred source of energy.” 5
Cited Sources
- https://www.goodto.com/food/foods-that-boost-energy-614079
- https://www.onhealth.com/content/1/energy_boosting_foods 1
- https://www.myfooddata.com/articles/foods-high-in-energy.php 2
- https://www.medicalnewstoday.com/articles/323947 3
- https://toughmudder.co.uk/blog/no-excuses/12-energy-boost-foods/ 4
- https://www.hss.edu/article_eating-for-energy.asp 5
- https://www.goodrx.com/well-being/diet-nutrition/best-foods-for-energy 6
- https://www.wellandgood.com/eating-for-energy/ 7
- https://www.southvalleyom.com/7-foods-that-boost-your-energy-2/ 8
- https://www.eatright.org/food/nutrition/healthy-eating/eating-to-boost-energy 9
- https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx 10
- https://www.marthastewart.com/7781968/foods-boost-energy-levels 11
- https://www.eatthis.com/foods-all-day-energy/ 12
- https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/ 13
- https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue 14
- https://www.insider.com/energy-foods 15
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.
