Natural energy-giving foods -
The amount of energy in a food is measured in calories kcal. Following this logic, you could end up eating nothing but crisps and ice-cream — a sure-fire way to end up lethargic and lacking in energy.
Look out for fibre, healthy fats, protein and unrefined carbohydrates which provide your body with steady energy over a longer period. Eating just one banana before a 75km cycling trial has proven just as effective as drinking an endurance-boosting carbohydrate drink.
Much like apples, strawberries provide natural sugar, which your body can quickly turn into energy. Prized for their superior energy-giving properties, these tiny seeds provide stable energy thanks to their protein, healthy fats and fibre.
A simple DIY energy drink can be made by adding a sprinkling of chia seeds to water and leaving in the fridge until the seeds have fully swollen around 30 mins. According to some studies, low levels of omega 3 fatty acids are associated with chronic fatigue, so include fish in your diet around twice a week.
Not only do sweet potatoes provide a steady supply of energy thanks to their fibre and complex carbohydrates, but they also contain manganese, which helps break down nutrients to provide the body with energy. Eggs also provide protein, which slows down the release of glucose into your bloodstream, meaning your energy will be slow and steady.
Sometimes overlooked at breakfast in favour of tempting sugary cereals, oats have been powering mankind since ancient times. Thanks to the beta-glucan a type of soluble fibre oats contain, oats slow the release of glucose into the blood.
They also contain protein and fibre — key for slower digestion and, crucially, a slower release of energy. Seeds are easy to incorporate into your daily food — just sprinkle into smoothies, porridge, yoghurt and salads.
They come with natural sugars, which gives you that energy boost without the skyrocketing blood sugar levels that come with other simple sugars.
This means they digest at a steady pace, releasing glucose into the blood slowly and providing steady energy. 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. Chickpeas are the primary ingredient in the much-loved Middle Eastern dip hummus, so grab some crunchy vegetables and get scooping.
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. Leafy green vegetables like spring greens, spinach, cabbage and watercress are great energy foods.
Amazingly, this indulgent treat is also a food that gives you energy. It contains caffeine and sugar — both known for giving us a boost. 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. Rich in protein and B-vitamins—which are essential for a healthy metabolism and energy function—eggs will not let you down while getting ready for a Tough Mudder.
Hard boil them in advance for an easy snack, or cook them up on Sunday morning however you like. Eat it raw or cook it up during your meal prep session at the start of the week.
Popeye really was the perfect character to associate with spinach. This superfood is high in iron and potassium, vitamins A and C, fiber, and phytonutrients that will keep your energy levels high.
Add a few handfuls into a blender with some fresh apple slices and ice for a quick greens-packed smoothie. Grill up some vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods.
This hearty fish contains plenty of omega-3 fatty acids to benefit your cardiovascular health, but the protein content alone will keep your body feeling on par.
Sip on this natural energy booster the day of the race. Coconut water contains sodium, potassium, calcium, magnesium, and phosphorus—which are five major electrolytes. Find the Tough Mudder course and event for you.
Join us on Facebook , Instagram or Twitter to keep up to date with nutrition and training tips. Mint Keep your cool while training or racing and add some mint to your water or chew on it during conditioning.
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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.
How do certain foods affect your energy levels? What about caffeinated foods? The bottom line. Just one thing 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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