Nutrition Facts for Cooked Oatmeal. Iron transports oxygen around the body, needed for energy production.

Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function. Nutrition Facts for Spinach. Vitamin C is needed for transporting fats into the cells of the body for energy production. Nutrition Facts for Baked Sweet Potatoes.

They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle. Nutrition Facts for Hard Boiled Eggs. Fruits are also high in fiber , vitamins, and antioxidants.

Nutrition Facts for Apricots. Furthermore, green tea may also help lower cholesterol. Nutrition Facts for Green Tea. They are also high in vitamins and minerals. Soaking nuts in water overnight 'activates' them starts the germination or sprouting process increasing the nutrient value even more and making them easier to digest.

Packed with vitamins, minerals and antioxidants, berries nourish your body inside and out while keeping you alert and energized until your next meal. Greek yogurt is full of protein, healthy fats and good bacteria that keep your gut biome in check.

These grab-and-go snacks are great for a midday energy boost or even for a pick-me-up before hitting the gym. Amp up your energy food game by topping your yogurt with berries or nuts. Pumpkin seeds, squash seeds, chia seeds, flax seeds — there are tons of delicious options when it comes to this tiny yet nutritious snack.

Seeds are rich sources of fiber, fatty acids and energy-boosting nutrients like magnesium, phosphorus and zinc. For the ultimate in foods that give you energy, try mixing with nuts and dried berries for a delicious trail mix.

Rich in protein, healthy fats, fiber and carbs, hummus keeps your body fueled over long periods of time and wipes out hunger pangs or cravings. Use this delicious energy food as a dip for crackers or vegetables, or spread it on a sandwich for the ultimate energy-boosting condiment.

As far as energy foods go, salmon is hard to beat. An excellent source of protein and B vitamins, salmon can keep your energy levels up while keeping your stomach full.

Plus, salmon is packed with omega-3 fatty acids that have been shown to improve everything from heart health to cognitive function, according to a study available through the National Center for Biotechnology Information.

Sweet potatoes are some of the best foods for energy, especially when you need your pick-me-up to last. Eggs are a nutrient-dense complete protein, making them perfect for a midday snack or as part of a full meal.

Sipping water through the day will keep your energy levels up, maintain your digestive health and help you feel good overall. Fatigue is one of the first symptoms of dehydration, according to Harvard Medical School , so be sure to up your H2O intake.

Fill your kit bag with these options and your afternoon slumps will be a thing of the past. While energy-boosting foods is a bit of buzz term, there are ways to organise your nutrition to improve energy. Conversely, there are also ways in which what you eat can sap your energy. If the majority of your diet is based around foods with lower nutritional values then don't be surprised if you struggle to get through the day and often find yourself reaching for the work vending machine come 4pm.

In light of the evidence, focus on the five following tips to ensure you start your workouts ready to train hard:. Include these energy foods in your balanced meals for a steady energy release throughout the day, and a boost in training performance.

Bananas are an excellent source of energy due to their rich nutritional profile. Packed with glucose, fructose and sucrose, they provide a quick energy boost. Additionally, they offer essential vitamins like B6, which aids in converting food into energy, and a decent dose of potassium to support muscle function.

Convenient and super easy to pop in your gym bag on the go, or as the perfect high-energy balanced breakfast along with peanut butter on toast. Frequently cast aside for their low nutritional content and high sugar, breakfast cereals are often painted as the villain.

However, you can opt for breakfast cereals that are high in fibre, low in sugar and fortified with essential vitamins and minerals like bran flakes or Weetabix. Containing B vitamins, iron and calcium, which play vital roles in energy metabolism, oxygen transport and bone health.

The carbohydrate content in combination with fibre will keep you energised and fuller for longer throughout the day. Pair it with yoghurt or milk for additional protein and fat to keep your energy levels steady. Containing fructose and high in fibre, apples also contain vitamin C to support overall energy levels by aiding the absorption of iron.

They are a low-calorie energy boost for those with fat-loss goals, helping us curb mid-afternoon hunger and still hit our goals. Super convenient, granola bars are a great energy-packed snack to support energy levels when you need it most.

They also work as a pre-workout boost. The mix of nuts, fruit and oats deliver a balanced and sustained release of energy due to their carbohydrate, fibre, protein and fat content.

Yoghurt is a fantastic energy food with a variety of health benefits. It's a rich source of protein — perfect for your post gym snack — and contains carbohydrates in the form of lactose to support energy levels.

Eat dark chocolate sparingly, though, as too much sugar can elevate your blood sugar levels too quickly, leading to a slump later. Lentils contain fibre and complex carbohydrates, both good for slow-release energy.

Lentils also contain iron. Staying hydrated is key for optimal mental and physical function, and not drinking enough fluids will leave you feeling weak, tired and foggy.

Green tea contains the plant compound L-theanine as well as caffeine, both known for their energy-boosting properties. The combination of the two has proven in one study to be beneficial in improving cognitive performance. Caffeine is a stimulant that speeds up the messages between our brain and body.

When consumed in small doses, and as part of a healthy diet, it can help us feel more alert. Instead of a slice of cake or chocolate bar as a pick-me-up, get into the habit of eating a few dates instead.

Orexin is a brain chemical that helps keep you awake — so it makes sense that cutting down on sugar will help you feel more alert. Then, they behave similarly to sugar by causing a rush of energy while the blood sugar is high, followed by an energy crash as the blood sugar drops.

When a plateful of greasy food hits the stomach, blood is diverted away from the rest of the body, including the brain, leaving you sleepy and unfocused. A healthy, balanced breakfast offers the energy you need during your busy morning and can stop poor food choices later in the day.

Not only does it disrupt your sleep, making it less restful, your body also has to work overtime metabolising the alcohol, making you feel drained.

Usually, making lifestyle adjustments getting more sleep, quitting alcohol, exercising more and including energy-boosting foods in your diet can help you out of an energy slump. Handpicked content: 4 natural ways to get energy. Masters Degree in Toxicology and BSc Hons in Medical Biochemistry.

Shop now. Save article. Health Hub Home Conditions 30 foods that give you energy. Where does our energy come from? In all animals, including humans, energy comes from food.

The good news is- you can increase energy levels through food. Summary We get sustainable energy from fibre, healthy fats, protein and unrefined carbohydrates Getting enough good-quality sleep no screens or interruptions helps support our energy requirements throughout the day Not smoking or drinking alcohol and getting enough exercise also help raise daily energy levels.

Again, the fibre content of strawberries means the energy they provide is sustainable. Chia seeds Prized for their superior energy-giving properties, these tiny seeds provide stable energy thanks to their protein, healthy fats and fibre.

Tuna and salmon Oilier, fattier fish such as tuna and salmon are excellent sources of omega 3 fatty acids. Almonds are a source of vitamin B2 aka riboflavin , which helps us release energy from food.

They also contain manganese and copper both key to the production of energy. Eggs Packed with energy-releasing B-vitamins, eggs are one of the best energy foods.

Oatmeal Sometimes overlooked at breakfast in favour of tempting sugary cereals, oats have been powering mankind since ancient times. High in healthy unsaturated fats and calories, avocados also contain a high amount of fibre.

Chickpeas Coming with a healthy dose of protein, fibre and vitamin B9 folate , chickpeas are also energy-packed enough to keep you going until your next meal.

Quinoa A plant with a reputation in the 21 st century West as a superfood, quinoa has been providing energy to people in South American countries for thousands of years.

Quinoa is also a good source of protein, vitamins and minerals. Peanut butter Sugar-free peanut butter is a healthy, energy-rich choice. Chicken Chicken is packed with lean protein.

Dates These jammy, sweet fruits are high in natural sugars, giving them a caramel-like taste. This is why dates are a common ingredient in energy balls.

Shop Energy Bars. What foods sap your energy? Sugar After an initial rush, sugar causes you to feel more lethargic and tired. The more sugar you eat, the less orexin your brain is able to produce. Fried food Fried food is tough on digestion. In some cases, something else might be behind your fatigue.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Last updated : 24 August Unlocking the energy in foods — Science Learning Hub The role of leucine and its metabolites in protein and energy metabolism Request PDF researchgate.

net How Much Sleep Do We Really Need? gov Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence nih. gov Bananas as an Energy Source during Exercise: A Metabolomics Approach nih. gov Are Apples Better than Coffee? edu FoodData Central usda.

gov PDF A Renewable Source as a Functional Food: Chia Seed researchgate. net In chronic fatigue syndrome, the decreased levels of omega-3 poly-unsaturated fatty acids are related to lowered serum zinc and defects in T cell activation - PubMed nih. gov Minerals and trace elements - British Nutrition Foundation - Page 3 PDF A Comprehensive review of Raisins and Raisin components and their relationship to human health researchgate.

gov Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial nih. gov Dietary Fiber and Energy Regulation The Journal of Nutrition Oxford Academic oup. com FoodData Central usda.

gov Food, nutrition and agriculture 24 Nutritional and health benefits of citrus fruits1 fao. org Carbohydrates and Blood Sugar The Nutrition Source Harvard T. Chan School of Public Health Carbohydrates and Blood Sugar The Nutrition Source Harvard T.

Adenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus 8 , 9.

Nevertheless, be mindful about the type of caffeinated products you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe.

Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors 6. Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects.

Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 , Current Physical Activity Guidelines for Americans recommend that adults get — minutes 2.

Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue. Not drinking enough water may lead to dehydration.

Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness 15 , According to the Institute of Medicine, men need about However, your needs may change depending upon the climate and your physical activity levels One easy way to stay on top of your hydration status is by monitoring your urine color.

A clear or pale color is a good indicator of optimal hydration Sleep health deserves the same level of attention as exercise and diet when it comes to energy levels and general health Your body needs sleep for energy restoration and conservation.

Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health 18 , Adequate sleep will not only improve your energy levels but also potentially your overall health and quality of life.

Staying on top of your physical activity levels, hydration, and sleep will also help reduce tiredness and keep you feeling energized during the day. While all foods provide energy, eating a wholesome diet rich in complex carbs may be the best way to avoid energy crashes throughout the day.

In addition, be sure to accompany a well-balanced diet with enough exercise, hydration, and ample sleep to improve your energy levels and reduce fatigue. Try this today: Check out this article on healthy and energizing snacks , which provides wholesome alternatives for when you need a mid-morning or afternoon pick-me-up.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Can Certain Foods Give You An Energy Boost? Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Ariane Lang, BSc, MBA — Updated on June 16, Basics Caffeine Other tips Bottom line The foods you eat supply your body with the energy it needs, specifically calories and complex carbs.

Some foods such as simple carbohydrates e. While these foods may be beneficial for certain circumstances such as running a marathon, energy-sustaining foods will provide you with the nutrients you need to sustain energy throughout the day.

Energy-sustaining foods are packed with key nutrients — such as complex carbohydrates and healthy fats — that can provide your body with energy calories that may also affect alertness, while other foods can help you access the energy you have stored — such as vitamins and minerals.

Carbohydrates can be broken down into glucose, the body and brain's favorite fuel source. Yet some carbs are more effective than others, depending on the situation. Simple carbohydrates from foods such as soda pop are broken down quickly, providing a quick shot of energy. Unfortunately, that short-lived fuel surge is usually followed by an energy crash.

On the other hand, low-glycemic index GI foods or complex carbohydrates from whole grains such as quinoa take a longer time to digest and absorb, delivering sustained energy. One cup of quinoa boasts 39 grams of carbohydrates and 5 grams of fiber.

Easy idea: For a satisfying lunch, toss 1 cup of cooked quinoa into a spinach salad. If you're nodding off at your desk, some extra protein such as edamame might help. One cup of these tasty beans contains 18 grams of protein. In an observational study of adults in their 50s, excessive daytime sleepiness was inversely related to protein intake.

Easy idea: Munch on 1 cup of thawed or roasted edamame for an energy-sustaining snack. Canned salmon. We often hear about the importance of vitamin D for strong bones. Did you know a lack of this vitamin can be a sneaky cause of fatigue , too?

That's where salmon comes in. Three ounces of canned salmon have Plus, it's also rich in less common omega-3 fats and satiating protein, making it an excellent nutrient-dense food. Easy idea: Mix 1 small can of salmon with a tablespoon of your favorite salad dressing and stuff it into celery sticks.

Lean ground beef. Vitamin B12 helps the body produce red blood cells that shuttle oxygen to your brain, muscles and organs. This vitamin is only found in animal foods such as meat, fish, poultry, eggs and dairy products.

If you're vegetarian or vegan, speak to your doctor about a supplement. Easy idea: Whip up a batch of beef tacos. Season with garlic powder, chili powder, cumin, salt and pepper.

Divide among 12 small whole wheat tortillas and top with chopped onion, tomato and avocado. Fortified whole-grain cereal. You can find this mineral in oysters, sardines, beef, chicken, tofu and beans.

Add some strawberries, which are rich in vitamin C, to help with iron absorption learn more about this below! Red bell peppers. Pairing vitamin C-rich foods — such as oranges, red bell peppers and lemons — with iron sources, such as beans, lentils, tofu and fortified grains, enables the body to increase absorption of iron.

Pumpkin seeds. Magnesium participates in more than biochemical reactions in the body, including several that regulate energy production. Easy idea: Try this sweet and salty snack mix. It's natural to be tired sometimes. But if you're getting plenty of sleep and relaxation time, try these foods to sustain energy throughout the day.

If you'd like to start the new year off strong, make a resolution to get enough of these powerful nutrients. They're proven to support your immune system, brain health, eyesight and more.

Here are five carbohydrate myths debunked. All Rights Reserved. Please read the Legal Notice for further details.. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil.

In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health.

Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep.