Foods That Boost Your Energy (2024)

Foods That Boost Your Energy (1)
Medically Reviewed by Poonam Sachdev on September 29, 2023

Written by Paul Frysh

Foods That Boost Your Energy (2)

Doesn't All Food Boost Energy?

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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.

Foods That Boost Your Energy (3)

Oatmeal

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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 andgluten-free.A bowl in the morning will keep you going for hours.

Eggs

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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.

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Chicken

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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.

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Beef Liver

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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.

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Oysters

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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.

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Beans

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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.

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Sardines

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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.

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Walnuts

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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.

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Coffee

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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.

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Tea

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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.

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Berries

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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.

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Dark Chocolate

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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 chocolatedoes have fat, so check the label and keep portions small.

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Water

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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 upwhen you exercise. Have 8 ounces before and after your workouts -- more if your circuit is longer than 30 minutes.

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Foods for Exercise

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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.

Foods That Boost Your Energy (2024)

FAQs

Foods That Boost Your Energy? ›

A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired! This booklet and the study dietitian will help you learn how to make room in your diet for foods that can help fight fatigue.

What foods are good for tiredness? ›

A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired! This booklet and the study dietitian will help you learn how to make room in your diet for foods that can help fight fatigue.

Which fruit gives the most energy? ›

When looking for sustained energy levels, fruits high in fiber and antioxidants, such as bananas, apples, plums and goji berries, are the perfect choice. Additionally, eating regularly and incorporating balanced meals provides your body with continuous, long-lasting energy.

What foods make you sluggish? ›

Avoid foods that are high in fats, especially saturated fats such as fried foods, baked goods, pizza, potato chips, and processed meats. High-carbohydrate foods: A high-carbohydrate meal is more likely to cause you to feel sleepy than a low-carbohydrate meal.

What nutrient am I lacking if I'm tired? ›

Vitamin B12 and other B Vitamins

Your body needs B vitamins to convert into energy. If you are low in B vitamins, your mitochondria – the powerhouse of your cells – cannot generate energy properly. Vitamin B12 deficiency is particularly common and can result in fatigue, weakness, and low energy.

What food wakes you up? ›

These foods that wake you up include fatty fish, bananas, and eggs, all of which are rich in various nutrients and have been shown to have energizing effects. By incorporating these foods into your daily diet, you can improve your physical and mental performance and enjoy sustained energy levels throughout the day.

What to eat when you feel weak and shaky? ›

The immediate treatment for hypoglycaemia is to have some food or drink that contains sugar, such as dextrose tablets or fruit juice, to correct your blood glucose levels. After having something sugary, you may need to have a longer-acting “starchy” carbohydrate food, such as a sandwich or a few biscuits.

What is a natural energy booster? ›

Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak.

What gives you a quick boost of energy? ›

Foods with carbohydrates are good to rapidly increase body energy levels. Along with carbs, foods high in fiber, protein, or healthy fats are excellent to provide longer-lasting energy. Ditch poor quick fixes and foods such as energy drinks, sugar candies etc.

What food is the body richest energy source? ›

Fats are the highest energy-providing nutrient. Each gram of fat can deliver about 9 calories of energy which is the highest among all other nutrients. Fat provides the body with fatty acids which are needed by the body.

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