What food boosts energy? Discover the best energy-boosting foods to keep you fueled and focused throughout the day. Get top tips for maintaining steady energy levels.

Energize Your Day with These Nutrient-Dense Foods

Maintaining balanced energy levels throughout the day is essential for productivity, focus, and overall well-being. The key is to choose the right foods that can provide a steady supply of energy without causing blood sugar spikes and crashes. By incorporating a variety of nutrient-dense options into your meals and snacks, you can optimize your daily energy levels and feel your best.

The Power of Complex Carbohydrates

Complex carbohydrates, such as those found in oatmeal, are a slow-burning source of energy that can keep you fueled for hours. Oats are not only rich in complex carbs but also boost serotonin production, which can help manage stress and enhance cognitive function. Avoid sugary instant oatmeal packets and instead opt for homemade oatmeal topped with fresh berries, bananas, and a drizzle of honey or maple syrup.

Potassium-Packed Powerhouses

Bananas are one of the best energy-boosting foods, whether enjoyed on their own, frozen and blended into a smoothie, or sliced onto your oatmeal. These versatile fruits are packed with complex carbohydrates, vitamin B6, potassium, and even a bit of protein, making them an excellent choice for sustained energy.

The Role of Protein and Healthy Fats

Protein and healthy fats play a crucial role in maintaining steady energy levels. Greek yogurt, for example, provides a combination of carbohydrates, protein, and healthy fats, which can help stabilize blood sugar and provide a slow release of energy. Topping your yogurt with fresh berries and a drizzle of honey or maple syrup can further enhance the energy-boosting benefits.

Nutrient-Dense Additions for an Extra Boost

Incorporating nutrient-dense ingredients like sesame seeds, cinnamon, and water can also contribute to sustained energy levels. Sesame seeds are rich in magnesium, which helps convert sugar into energy, and they also provide a dose of healthy fats and fiber. Cinnamon works to keep blood sugar levels stable, while staying hydrated with water can help combat fatigue and brain fog.

Legumes: A Powerhouse of Energy and Nutrients

Beans and lentils are excellent sources of complex carbohydrates, fiber, protein, and a variety of essential vitamins and minerals that support energy production and delivery to your cells. From pinto to black beans, and from red lentils to Anasazi beans, these versatile legumes can be incorporated into a wide range of dishes to keep you energized throughout the day.

Hummus and Dates: Balanced Energy Boosters

Hummus, made with chickpeas, tahini, and olive oil, provides a combination of complex carbs, healthy fats, and fiber to help stabilize blood sugar levels and provide sustained energy. Dates, on the other hand, offer a quick burst of natural sugars, making them a great snack option for an energy boost in the middle of the day.

Why Brown Rice is a Smart Choice

Brown rice is a more nutritious alternative to white rice, as it retains more of its natural vitamins, minerals, and fiber. This complex carbohydrate can provide a steady supply of energy without the blood sugar spikes and crashes associated with more processed grains.

By incorporating a variety of these energy-boosting foods into your diet, you can maintain balanced blood sugar levels, support your body’s energy production, and feel energized and focused throughout the day. Remember, the key is to create well-balanced meals that combine complex carbohydrates, protein, and healthy fats.

What are the best foods to eat for sustained energy? Oatmeal, bananas, Greek yogurt, sesame seeds, cinnamon, water, beans, lentils, hummus, and dates are all excellent choices. These nutrient-dense options can help you avoid the dreaded “energy slump” and keep you feeling your best from morning to night.

How can you optimize your daily energy levels? Aim to eat every four hours or so, choosing meals and snacks that are rich in complex carbs, protein, and healthy fats. This will help maintain balanced blood sugar levels and provide a steady flow of energy throughout the day. Additionally, stay hydrated and consider incorporating some of the specific energy-boosting foods mentioned above for an extra boost.

What are the worst foods for sustained energy? High-sugar foods, such as candy, pastries, and sweetened beverages, can cause blood sugar to spike and then quickly plummet, leading to a “sugar crash” and feelings of fatigue. Avoid these processed, high-sugar options in favor of more nutrient-dense choices that can keep you energized and focused.

Foods That Give You Energy

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If you plan it right, what you eat can help keep you healthy and energized all day long. The key is to maintain balanced blood sugar levels and to eat meals made up of low glycemic index carbohydrates combined with protein and small amounts of healthy fats. A well-balanced meal can keep you fueled for as long as four hours, so another pro tip is to eat every four hours or so, to keep a steady flow of energy. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash.

Steady energy feels great. To optimize your daily energy level, try adding some of these foods into your meal plan.

• Oatmeal. The complex carbs in oatmeal mean it’s a slow-burning source of energy. Oats also boost serotonin production which can help us manage stress and enhance learning and memory function. Caveat: sugar-packed packets of flavored instant oats are worth avoiding. Make your own instead and load them up with berries, bananas and a drizzle of maple or honey for a healthy treat of a breakfast.
• Bananas. One of the best foods for energy, whether frozen and blended into a smoothie, sliced onto oatmeal or eaten on the go. They’re full of complex carbohydrates, vitamin B6, potassium and even a little protein. 
• Yogurt. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Greek yogurt is an especially good choice. Top with fresh berries and a drizzle of local honey or maple syrup.
• Sesame seeds. Toasted sesame seeds add a little crunch and flavor to salads, soups, stir fries and more. They’re chock full of magnesium, which helps convert sugar into energy, plus they’ve got a blood-sugar-stabilizing dose of healthy fat and fiber.
• Cinnamon. Cinnamon works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your coffee.
• Water. Dehydration is a certain cause of low energy and even brain fog. Feel a slump? A nice tall glass of cool water might just do the trick. 
• Beans. Whether you opt for pinto, Great Northern, red, black or Anasazi beans, or any of the hundreds of other varieties, they share a similar nutrient profile. They digest slowly, which stabilizes blood sugar. They also contain antioxidants, fiber, protein and carbs. Beans are great sources of folic acid, iron and magnesium, which help produce energy and deliver it to our cells.
• Lentils are tasty little legumes, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are energy powerhouses, upping your energy levels by replenishing your stores of iron, folate, zinc and manganese. These nutrients help break nutrients down and help with cellular energy production.
• Hummus. Chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy. The tahini (sesame seed paste) and olive oil in hummus contain healthy fats and slow the absorption of carbs, which helps us avoid blood sugar spikes. 
• Dates are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for a second cup of coffee go for a handful of dates. Or, if you don’t like plain dates, whip up some energy balls or oatmeal bars packed with dates and cinnamon to fight the mid-day slump. Dates contain vitamins and minerals like iron, manganese, copper, potassium and magnesium, in addition to fiber and antioxidants.
• Brown rice is a very nutritious, satisfying food. It’s less processed than white rice which allows it to hang onto more nutritional value in the form of vitamins, fiber and minerals. Just a half-cup of brown rice packs two grams of fiber and lots of your recommended daily intake of manganese, a mineral needed for enzymes to break down carbs and proteins, turning them into energy. It’s also low on the glycemic index, meaning it could help regulate blood sugar levels and promote steady energy levels throughout the day. 
• Avocados. They’re a superfood! Avocados are rich in ‘good’ fats, fiber and B vitamins. Around 85% of the fat in avocados is from monounsaturated and polyunsaturated fatty acids, which promote healthy blood-fat levels and boost the absorption of nutrients. About 80% of the carb content in avocados is made up of fiber, which means delicious, sustained energy.
• Sardines & fatty fish. According to an article from Harvard School of Public Health, fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D and selenium. Fatty fish is high in protein and low in saturated fat. There is also strong evidence that eating fish or taking fish oil is good for your heart and blood vessels. In addition to boosting your energy, eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease and other chronic conditions.
• Eggs are satisfying and packed with protein, which means steady and sustained energy. They also contain leucine, an amino acid known to stimulate energy production in several ways. It helps cells take in more blood sugar, stimulates energy production in the cells and ups the breakdown of fat to produce energy. Eggs are also rich in B vitamins, which help enzymes perform their roles in the process of turning food into energy.
• Shrimp. These versatile little critters are low in calories and offer nice helpings of vitamin B12 and omega-3 fat, a known mood and energy booster. 
• Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re a solid source of copper, magnesium and manganese which are key ingredients for energy production, healthy bones brain health and immunity.
• Sweet potatoes are a great source of iron, magnesium and vitamin C, a nutrient needed for energy production. Add to that a healthy dose of fiber (complex carbs) and these nutritional powerhouses are also rocket boosters for your energy level.

To learn more about nutrition, exercise and health and wellness topics, visit the INTEGRIS Health For You blog.

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The Best (and Worst) Foods to Boost Your Energy

Reviewed by Kathleen M. Zelman, RD, LD, MPH on November 16, 2021

Yes, but in different ways. Sugary drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly. The ensuing crash leaves you tired and hungry again. “Complex carbs,” healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy.

It’s a complex carbohydrate. That means it’s full of fiber and nutrients. Oatmeal is slower to digest and supplies energy evenly instead of all at once, and it is whole grain and gluten-free.  A bowl in the morning will keep you going for hours.

A single one has just 70 calories, and yet has 6 grams of protein. That provides fuel that gets released slowly. It also has more nutrients per calorie than most other foods. That helps it satisfy hunger. As a result, you’re more likely to skip that mid-morning doughnut in the office break room that will spike your blood sugar and crash your energy.

Trimmed of skin, it’s a great source of lean protein. A piece of grilled chicken with some steamed or lightly dressed greens makes a perfect light lunch that won’t weigh you down and will fuel you steadily until dinner. And chicken has less of that unhealthy saturated fat than other meats like pork, beef, and lamb.

Without enough vitamin B12, your energy can lag. This is one of the best sources. It also has loads of protein to keep you fueled for a long time. If you just can’t do liver, you can get your B12 from meat, poultry, fish, and eggs.

Besides being a good source of low-fat protein, they’re loaded with zinc. That helps your body fight off germs that could run you down and make you feel tired. Try them raw with a squeeze of lemon when they’re in season, or roast them in the oven or on the grill.

They’re a great source of protein, especially if you’re vegetarian or vegan. Beans also have plenty of fiber to help slow digestion. They’re rich in magnesium, too. That helps your cells make energy.

They’re not for everyone, but sardines do provide high-quality animal protein for steady energy. They also have loads of omega-3 “marine” fatty acids (EPA and DHA) that help prevent heart disease. If they’re just too fishy for you, try salmon, tuna, or mackerel.

It’s those omega-3s again. Walnuts have one in particular that your body uses for energy (alpha-linolenic acid). Though nuts are high in calories, studies show that people who eat them don’t gain weight or have other signs of bad health from them. That could be because the fiber slows how your body takes them in and the “healthy” fats satisfy hunger. 

It’s where many of us get our morning caffeine jolt. And it works. It boosts your energy and keeps you more alert. Just don’t overdo it. Caffeinecan make you jittery and interfere with your sleep if you have too much, you’re not used to it, or you have it late in the day.

A simple cup of tea is a low-calorie way to replace sugary sodas and soft drinks that can spike and then crash your energy levels in the middle of the day. That switch makes you more likely to get the nutrients and fluids you need each day, which can help keep you alert and energized. Some teas have caffeine that can give you a little boost, too.

Blueberries, blackberries, strawberries: They’re perfect if you want something sweet that doesn’t have the calorie blast and “sugar crash” of a doughnut or candy bar. Berries also have antioxidants and other nutrients that help nourish and protect cells all over your body.

If you just have to have candy, this is a good choice. It’s lower in sugar than candy bars and milk chocolate. It’s also been shown to improve mood and brain function. Antioxidants in the cocoa can help protect cells, lower blood pressure, and improve blood flow. This can keep you healthy and energized. Dark chocolate does have fat, so check the label and keep portions small.

When your body doesn’t have enough, you get tired. It also helps carry fuel and nutrients to your cells and helps get rid of waste. People who drink more of it usually take in less fat, sugar, salt, cholesterol, and total calories. That leaves more room for healthy nutrients that keep you energized. It’s especially important to drink up when you exercise. Have 8 ounces before and after your workouts — more if your circuit is longer than 30 minutes.

The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running. Protein can help boost an immune system worn down by exercise. It can also repair muscle that tears naturally when you strengthen it, like when you lift weights, for example.

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SOURCES:

Academy of Nutrition and Dietetics: “What Is Magnesium?” “Eat Right for Endurance Sports. ”

American Heart Association: “Eat More Chicken, Fish and Beans.”

Cleveland Clinic: “Heart Healthy Benefits of Chocolate.”

Harvard Health Publications: “Carbohydrates and Blood Sugar,” “Omega-3 Fatty Acids: An Essential Contribution,” “4 ways to boost your energy naturally with breakfast,” “Eating to boost energy.”

Journal of the American College of Nutrition: “Short-term effect of eggs on satiety in overweight and obese subjects.”

National Institute on Aging: “Important Nutrients to Know: Proteins, Carbohydrates, and Fats.”

Neural Regeneration Research: “Neuroprotective effects of berry fruits on neurodegenerative diseases.”

NIH Office of Dietary Supplements: “Omega-3 Fatty Acids,” “Zinc,” “Magnesium,” “Vitamin B12.”

Nutrients: “Health Benefits of Nut Consumption,” “Low Calorie Beverage Consumption Is Associated with Energy and Nutrient Intakes and Diet Quality in British Adults.”

The Proceedings of the Nutrition Society: “Eggs: good or bad?”

UCLA Explore Integrative Medicine: “Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas. ”

USDA National Nutrient Database.

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10 products for energy for the whole day

Not only coffee can invigorate and give strength to the working day. If you lack energy and motivation, nutrition may be the problem. Here is a list of healthy foods and drinks from SciTechDaily that will increase your productivity if you consume them regularly.

Oatmeal

When you need a quick energy boost, you might be tempted to eat something sweet. A chocolate bar will give you energy for a short time before you get hungry again after your insulin levels drop.

Instead of sweets, choose oatmeal containing slow carbohydrates. These slow-release insulin carbohydrates provide energy for a longer period of time. If you’re feeling low on energy by mid-morning, consider eating oatmeal for breakfast every day.

Cashews

A portion of cashews every day as a snack will improve health and give extra energy. Cashews contain healthy monounsaturated fats, carbohydrates, fiber, and protein. In addition, they contain minerals such as manganese, magnesium and copper. Scientists have found a connection between these minerals and energy production.

Try not to eat too many cashews if you are in control of your weight. Healthy fats are healthy, but you can gain weight from eating them too much.

Hummus

The chickpeas used to make hummus contain fiber, protein, healthy fats, carbohydrates, vitamin B9, iron and magnesium. All B vitamins help convert carbohydrates into energy. Iron increases the number of red blood cells, making it easier for oxygen to reach the cells. Magnesium contains enzymes that regulate blood glucose levels.

Hummus goes well with salads, falafel, bread and crunchy vegetables. You can buy ready-made hummus from the store, or you can make your own with chickpeas, olive oil, garlic, and lemon.

Lentils

Lentils and other legumes are great choices for energy recovery. It contains fiber and slow carbohydrates. Lentils are also rich in iron, which is necessary for the formation of hemoglobin in red blood cells.

Hemoglobin transports oxygen to cells, tissues and organs. The folic acid in lentils and legumes also helps convert food into energy. Lentils can be added to soups, salads or rice dishes.

Beans

Beans are rich in fibre, protein, antioxidants and slow carbohydrates. Any food containing slow carbohydrates stabilizes blood sugar levels and provides energy for the day.

Most beans are equally nutritious, so choose the one you like best. Beans are used in soups, sauces and salads.

Bananas

Bananas contain less water than other fruits. Because of this, they have more calories and carbohydrates. They also have glucose, fructose and sucrose. The combination of three sugars means that bananas provide both instant and slow release energy.

Bananas are delicious on their own or added to breakfast cereal, yogurt or smoothies. They are used to make desserts such as banana bread and banoffee pie.

Greek yogurt

Low-fat Greek yogurt contains protein, slow carbohydrates and B vitamins. Insulin slow-release carbohydrates provide hours of energy. B vitamins stimulate carbohydrate metabolism – the processes of absorption of carbohydrates and their breakdown.

Greek yogurt is paired with fruit, honey or maple syrup, and cereals. If you like garlic and cucumbers, you can also make tzatziki sauce. It is recommended to serve pork, lamb, fish and salads with it.

Green tea

Like coffee, green tea contains caffeine. However, some believe that tea does not have such an “explosive” effect as coffee. Green tea contains less caffeine than coffee and may be safer if you suffer from insomnia or anxiety.

In addition, green tea contains an amino acid called L-theanine, which, when combined with caffeine, improves cognitive function. Tea can be drunk hot or cold.

Cinnamon tea

Cinnamon improves concentration and speeds up metabolism thanks to its antioxidant content. The spice is an ingredient in many desserts. It can be added to tea instead of sugar.

Avocado

Avocado contains protein, fiber and nutrients, including vitamin B6, magnesium and folic acid, which help to “absorb energy” from food. Avocados also contain monounsaturated fats that provide energy for several hours.

You can add avocado to salads, toast and guacamole to eat with nachos.

5 energizing products

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Choose what to eat? The search is over! While there are a number of supplements to help boost energy levels (royal jelly, coenzyme Q10, etc.), nutrient balance is what really deserves attention. So it’s better to choose natural and organic products in their most natural form .

Since the body metabolizes proteins, fats and carbohydrates in different ways, Nutriblast is very effective for restoring energy throughout the day. Maximum benefit, minimum effort! What to add to it? Here are some stellar products – easy to find and easy to turn into energy source for your “batteries”!

Choose what to eat? The search is over! While there are a number of supplements to help boost energy levels (royal jelly, coenzyme Q10, etc.), nutrient balance is what really deserves attention. So it’s better to choose natural and organic products in their most natural form .

Since the body metabolizes proteins, fats and carbohydrates in different ways, Nutriblast is very effective for restoring energy throughout the day. Maximum benefit, minimum effort! What to add to it? Here are some stellar products – easy to find and easy to turn into energy source for your “batteries”!

1. Bananas

Bananas contain an abundance of potassium, an electrolyte that is essential for normal nerve and muscle function . Potassium, unlike some other nutrients, is not stored in the body for a long time. This means that potassium levels can drop during times of stress or exercise when you sweat a lot. And the sugar found in bananas is easily digested, helping to provide a quick burst of energy, which is then sustained by the fiber present in bananas.

2. Water

Without water, your body cannot produce energy. The digestive system needs water to absorb and transport nutrients natural It also helps regulate body temperature. When you’re dehydrated, your cells don’t get as much nutrition and energy as efficiently, and it’s hard for your body to give off excess heat with sweat.

3. Lentils and beans

Lentils and beans are an excellent source of fiber which means slow release glucose as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils supply both carbohydrates and proteins.

4. Oats

Oats are rich in B vitamins, which help turn carbohydrates into usable energy and reduce stress. Another advantage of oats is low glycemic index , because it contains a lot of fiber, which can provide a steady boost of energy instead of a short-term burst due to the fact that carbohydrates enter the bloodstream gradually. Try to choose a product with a high content of coarse dietary fiber, such as oat bran.

5. Nuts – cashews, almonds, hazelnuts, brazil nuts

These nuts are not only rich in protein, they also contain magnesium, a mineral that plays a vital role in converting sugar into energy . According to research, magnesium deficiency can deplete your energy. Magnesium can also be found in whole grains, such as bran.

Some more energy saving tips:

• Avoid foods high in sugar, especially refined. They cause your blood sugar to spike and then drop, leaving you feeling tired.
• Avoid caffeine . It is also a temporary stimulant. While coffee initially boosts stress hormones and gives you a boost of energy, consuming a few cups a day can contribute to burnout.