Top 10 Energy Boosting Foods You Need in Your Diet
Let’s energize your mind and body for Summer!
Written By: Roxane Shymkiw
This month, at No Shoes Nutrition, we’ve been diving into what’s behind the afternoon energy slump. While it’s easy to grab another coffee, energy drink, or sugary treat, this simple, quick fix is also the quick way to an energy crash. There are many healthier options with long-lasting power to help boost and maintain our energy in the afternoon. By focusing on foods that contain protein, fibre, and healthy fats, which take longer to digest, you will get a slower, more sustained release of energy.
Carbohydrates are the body’s go-to energy source, but not all carbs are created equal. Simple carbs (like white bread or sugary snacks) break down quickly and give you a quick burst of energy, followed by a crash later on. Complex carbs (like whole grains or sweet potatoes), on the other hand, have more fibre and break down more slowly, keeping your energy levels steadier and longer-lasting. Fats are the most energy-dense macronutrient, providing twice as much energy per gram as carbohydrates or protein. And protein? It helps build and repair your cells, supports muscle function, and plays a big role in keeping fatigue at bay.
The bottom line: all food provides energy for the cells in your body, but some choices help you feel more balanced and energized than others. Big swings in blood sugar levels can make you feel tired, foggy, and hungry soon after eating. By combining carbs with protein and healthy fats, you will help slow down how fast sugar hits your bloodstream, keeping you energized for longer. And don’t forget to keep hydrated – sometimes low energy is just your body asking for more water.
So, what foods help keep us energized throughout the day? Here are 10 foods that naturally energize the mind and body.
Nuts and Seeds - Nuts like almonds, cashews, Brazil nuts, and walnuts, or seeds like pumpkin and chia, are packed with healthy fats, protein, and key nutrients like magnesium and zinc. These help to keep your blood sugar steady and give your cells the energy they need to function well.
Quinoa - A gluten-free grain, quinoa is a good source of protein and rich in iron and magnesium, which supports muscle and brain energy.
Berries - Berries are rich in antioxidants that support brain health and may help reduce inflammation and fatigue. They contain natural sugars for an energy boost but without the crash of refined sugar due to their high fibre content. Berries also contain polyphenols that support gut health.
Bananas - Bananas are packed with natural sugars and balanced with potassium and fibre, which makes them the perfect pick-me-up or snack on the go.
Eggs - Eggs are a high-quality protein and source of healthy fats that slow digestion and help maintain your energy by keeping blood sugar levels stable.
Avocados - Avocados are a great source of B vitamins, which help the body convert the food we eat into usable energy. A constant supply of B vitamins is important for optimal muscle and brain function. Avocados are also rich in monounsaturated fats and fibre, which help sustain energy throughout the day.
Greek yoghurt - Eating foods rich in probiotics can improve your gut health. The gut is responsible not only for the breakdown of food but also for the absorption of nutrients. When things aren’t working well, fatigue is often one of the symptoms. A healthy gut is also linked to better sleep, which is a big factor in energy levels. (Check out last week’s blog to learn more about how gut health impacts your energy.)
Dark leafy greens - Kale, spinach, Swiss chard and other dark leafy greens are high in iron, magnesium and B vitamins, which are all essential in energy production and brain function. Deficiencies in iron and vitamin B12 are often contributing factors to fatigue.
Dark chocolate - Dark chocolate contains much less refined sugar than milk chocolate, and the higher cocoa content provides more antioxidants that support improved energy levels.
Green Tea - Green tea contains the amino acid L-theanine, which can boost energy and alertness without the jitters sometimes associated with caffeine.
Looking for a few quick energy boosting snacks? Give these combinations a try:
Carrots and hummus
Slices of apples and nut butter
Avocado drizzled with olive oil, sea salt and chilli flakes
Plain full-fat Greek yoghurt with berries and nuts
Iced green tea lemonade (sweetened with a bit of local raw honey)
When it comes to feeling energized, the food you eat can make a big difference. Choosing nutrient-dense whole foods is a great place to start. Try pairing your complex carbs with some fibre, protein and healthy fats – this combination will help fuel your body for longer and help keep your blood sugar steady. And remember, everyone is different – what gives one person a boost might not work the same for someone else. It’s all about tuning into what works best for your body.
Are you ready to take your health to the next level? Want help figuring out how to feel more energy to get more done in your day-to-day life? Want to stop feeling the effects of stress, lack of sleep and fatigue? Curious about how health coaching can help you on your journey to optimal health? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups so don’t let anything hold you back!
References
Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266–1289. https://doi.org/10.3390/nu2121266
Moghaddam, E., Vogt, J. A., & Wolever, T. M. (2006). The effects of fat and protein on glycemic responses in nondiabetic humans vary with waist circumference, fasting plasma insulin, and dietary fiber intake. The Journal of nutrition, 136(10), 2506–2511. https://doi.org/10.1093/jn/136.10.2506
Takami, M., Aoi, W., Terajima, H., Tanimura, Y., Wada, S., & Higashi, A. (2019). Effect of dietary antioxidant-rich foods combined with aerobic training on energy metabolism in healthy young men. Journal of clinical biochemistry and nutrition, 64(1), 79–85. https://doi.org/10.3164/jcbn.18-40
