All food provides the body with energy. The question is what kind of energy – do you feel drowsy after eating a meal? Maybe you’ll get a quick boost of energy but then crash? The goal of eating healthy is to have a steady amount of energy throughout the day so you don’t crash or lose momentum too fast. Despite the fact that all goods give you energy, here is a list of foods that will help increase your energy levels and maintain your alertness and focus throughout the day.
Bananas are one of the best foods you can eat for an energy boost. They’re a great source of complex carbs, potassium, and vitamin B6. All these nutrients are ones that can help boost your energy levels and make you more alert and focused.
Fish like salmon or tuna can be good sources of protein, fatty acids, and B vitamins. Just one serving of salmon or tuna will give you the recommended daily dose of omega-3 fatty acids and vitamin B12. Studies have shown that taking omega-3 supplements can help decrease fatigue, so including these nutrients in your diet will have a positive effect on your energy levels. Additionally, vitamin B12 works with folate and produces red blood cells that help iron work better in the body, leading to reduced fatigue and increased energy levels.
Oatmeal is high in complex carbs and B-vitamins, meaning that it takes longer for the body to digest all that fiber. This leads to a slow-release energy boost that can help you get through the morning with ease.
A great source of protein, eggs provide the body with a lot of nutrients needed for sustainable energy. Just one large boiled egg can contain as much as 6 grams of protein and 5 grams of fat in addition to other vitamins and minerals that help keep the body energized and feeling full for longer.
If you aren’t really looking for food and would rather a drink, sip on some coconut water. Since it has sodium, potassium, calcium, magnesium, and phosphorus, it will hydrate you better than water and give you the energy boost you’re looking for. It’s especially good to drink this after a workout to replenish the electrolytes lost through sweating.
Another fantastic snack option is a handful of almonds. They’re as popular as they are for good reason. They contain important nutrients like magnesium and B vitamins that help convert food to energy. In fact, research has shown that those with low magnesium levels tend to get tired faster while exercising.
These beans are an easy and satisfying snack to have during the day when you need a little pick-me-up. They may be rather low in calories, but they have significant amounts of protein, carbs, and fiber – all of which will keep you full and alert for longer. Just one cup of edamame beans will have as much as 27 grams of protein. Of course, they also have high amounts of vitamins and minerals like folic acid and manganese that help increase energy levels in various ways.
Green tea is a famous healthy drink seeing as it has a long list of health benefits. It has a lot of antioxidants which help reduce inflammation. Like coffee, it contains caffeine as well, increasing your energy levels. However, green tea also contains a compound called L-theanine which moderates the effects of caffeine, resulting in a smoother burst of energy rather than the kind you get from coffee.