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On the most exhausting days when you need a serious energy boost, it can obviously be tempting to continuously have a cup of coffee throughout the day. And while a few cups in the morning are fine for most people, coffee often doesn’t provide you with lasting energy and you may instead feel sluggish later on. Instead of gorging yourself on too much coffee, you can try snacking on foods that give you energy throughout the day.
But what kinds of foods give you lasting energy? Naturally, all foods provide your body with some level of energy due to the way they are converted into calories, but some are more energizing than others. For starters, carbs give your body the most energy, but that doesn’t mean you can fill up on cupcakes and expect to be full of energy. Refined carbs (think added sugar and white bread) will raise your blood sugar quickly and actually cause more fatigue, but complex carbs (fruits, vegetables, whole grains) take much longer to digest, thus increasing your blood sugar more gradually. blood sugar and giving your body longer lasting energy.
In addition to carbs, healthy fats like omega-3s have been shown to provide long-lasting energy, and protein-rich foods can sustain energy levels by suppressing hunger and leaving you feeling full longer.
To learn more about specific foods that contain the qualities listed above, we spoke to a few expert dietitians about foods that give you energy. Then, for more tips on healthier eating, be sure to check out 7 Vegetables That Reduce Inflammation and Slow Aging.
According Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, Greek yogurt can be a great snack to keep you energized throughout the day. “A perfect food to keep you energized, Greek yogurt has protein to keep you satisfied for hours,” says Best. “I suggest 2% instead of the fat-free type to help keep you full. You can also add fiber-rich berries and slivered almonds, which contain healthy fats, for a healthy breakfast or well-balanced snack. “
Morgyn Clair, MS, RDNregistered dietitian nutritionist and author at Fit Healthy Momma adds that since most yogurts naturally contain carbs, “they provide a boost of energy from carbs with a sustained protein effect because protein helps digest carbs more slowly, thus ensuring a constant flow of energy. .”
If you’re looking for a breakfast dish that will help you maintain your energy levels, our dietitians suggest salmon. “This fish is high in protein and omega-3 fatty acids to help keep blood sugar stable and prevent fluctuations,” says Lisa Young, Ph.D., RDNdietitian, author Finally full, finally thinand a member of our Medical Expert Council.
According to the National Institute of Health, omega-3s provide your body with useful energy, as well as health benefits for your heart, eyes, and brain.
Speaking of omega-3 fatty acids, if you’re looking to get more of this nutrient from fish but aren’t in the mood for salmon, tuna is another great choice. “Fatty fish like salmon and tuna can provide sustained energy throughout the day due to their high levels of omega-3 fatty acids,” says Best. “In addition, these healthy fats help regulate insulin levels and reduce inflammation in the body, which can help maintain energy levels and improve overall physical and mental health.”
A well seared fresh tuna fillet is definitely a fancy way to get this helpful nutrient, but you can also get it with canned tuna if you need something quicker and more affordable.
Beets are an earthy-tasting root vegetable that you love or hate. Those who love them are in luck because they’re packed with helpful nutrients and antioxidants, even ones that will help keep your energy levels up. According to a report published in Food Science and Biotechnology, beets contain high levels of phenolic compounds, antioxidants and nitrates, all of which have been found to help exercise performance and energy levels. Additionally, beets contain complex carbohydrates, which again means your body will digest them more slowly and provide longer lasting energy levels.
Another carb-rich food that can give you healthy, sustained energy is quinoa, which you can incorporate into any meal of the day. “Quinoa is a complex carbohydrate rich in fiber and protein, providing a sustained release of energy throughout the day,” says Best. “It also contains important nutrients like iron, magnesium and B vitamins, which help maintain energy levels and support overall health.”
“Whole grains provide an energy boost with their healthy carbs, and the fiber helps digest carbs more slowly, which keeps blood sugar levels stable, keeping energy levels up,” Clair adds.
“Bananas are another food high in healthy carbs, protein, and B vitamins, making them a great choice for a slow, sustained energy release,” says Clair. “The natural sugar in fruit provides an immediate energy boost, while the fiber slows digestion for longer lasting energy. energy and prevent fatigue.
In fact, a study published in PLoS One found that bikers who ate a banana before a long bike ride had more sustained energy and stamina than when they just consumed a sugary drink.
When you’re hungry and need an energy boost, our dietitians suggest nuts because these snacks “provide a slow release of energy throughout the day, keeping you alert and energized” , says Best.
“Walnuts contain protein, healthy fats and fiber – a perfect mix to keep you feeling full and keep your blood sugar from fluctuating,” adds Young. “All nuts are great, but walnuts also contain heart-healthy omega-3 fatty acids.”
There are three main types of omega-3 fatty acids: DHA, EPA and ALA. According to Harvard Health, ALA is the type found in plant foods like nuts, and this specific omega-3 is used by the body for energy.
According to Best, eggs are another food that can give you energy throughout the day. “Eggs are a protein-rich food that provides sustained energy throughout the day by keeping you feeling full and satisfied,” says Best. “They’re also rich in B vitamins, which help convert food into energy. Additionally, eggs contain a nutrient called choline, which may improve cognitive function and reduce fatigue.”
You can enjoy eggs for breakfast, but a hard-boiled egg makes a great on-the-go midday snack that will help keep you going until dinner time.
For another snack option that can give your body an energy boost, Clair suggests a handful of berries. “This fruit is one of my top picks for energy,” Clair says. “Not only do they contain healthy carbohydrates, but they provide sustained energy with fiber and a good dose of often needed electrolytes.”
Clair also adds that, in particular, “berries can provide energy through their potassium and B vitamins.” Indeed, according to National Center for Biotechnology Information, not consuming enough B vitamins can lead to weakness and fatigue. So, getting these vitamins from the foods you eat can help boost your energy levels.
Avocados are a versatile superfood that can be enjoyed on their own, in a smoothie, spread on toast, or mashed in a bowl like guacamole. Along with this versatile fruit, it is also considered a food that can fuel your body with energy to sustain you during the day.
According to a report published in Critical journals in food science and nutritionavocados contain protein, carbohydrates, fiber and magnesium, which combine to give you more energy.
Because of the long-lasting energy effect healthy carbs can have on your body, another helpful (and delicious) option is a bowl of oatmeal. “Oats are rich in complex carbohydrates, which provide long-lasting energy,” says one dietitian nutritionist. Mary Sabat MS, RDN, LD. “They also contain fiber, which helps slow the absorption of sugar into your bloodstream, resulting in more stable energy levels throughout the day.”
For the caffeine that will give you longer lasting energy without the jitters you can normally feel from coffee, matcha powder is a great addition to your daily routine. According to the review Molecules, matcha is rich in compounds like rutin, theanine, quercetin and chlorophyll, as well as caffeine. But even though matcha contains caffeine, it also contains L-theanine, which acts as a stress reliever and counteracts the nervous effects that some people may experience when drinking caffeinated coffee.
So, to reap the energy benefits of matcha powder, you can mix it with milk to make a latte, mix it into a cookie or cake recipe, or mix it into a smoothie.
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