Foods all give energy to a person, but the way they do so can be very different. Sugars and refined carbohydrates provide a quick energy boost. However, grains, legumes and whole foods will provide more sustained energy.
This list focuses on foods that will provide you with more energy throughout the day.
1. Bananas
Bananas are a great quick snack to sustain energy. They contain a lot of natural sugar, but they also have dietary fibers that help to slow down the sugar’s digestion. Bananas are rich in nutrients that give you a boost of energy.
According to a 2023 study, Trusted Source, eating carbohydrate-rich foods such as bananas can improve performance and endurance as much as drinking carbohydrate drinks. Bananas can still be a good source of energy, even if you don’t cycle every day.
2. Avocados
Avocados have a wide range of nutrients and health benefits.
These snacks contain a healthy amount of protein from a trusted source, as well as fibre and micronutrients to help maintain energy levels all day. They promote stable blood glucose because of the balance between carbs, protein and fat. It prevents energy spikes and dips.
Avocados contain healthy fats, which can increase energy and fat-soluble nutrients in the body.
3. Goji berries
These small red berries are high in antioxidants. These antioxidants protect the cells of the body from damage caused by free radicals.
Goji berries are a delicious addition to trail mix, oatmeal, yoghurt, and other desserts.
4. Apples
Apples provide a simple, healthy snack that will give you energy for hours. A study published in the journal Horticulture Research Trusted Source found that apples contain high levels of antioxidants called flavonoids. These may help to fight against inflammation and oxidative stress in the body.
5. Strawberries
Strawberries contain vitamin C, potassium, manganese and manganese. The strawberries also contain phenols, which are important antioxidants and may help create energy in the cells.
Strawberries can be added to many dishes, and they make a great snack.
6. Oranges
Oranges are a great source of vitamin C, an antioxidant that may reduce oxidative stresses in the body. It can also help prevent fatigue.
A study published in the Journal AntioxidantsTrusted Source noted that male students aged 18 to 25 who had higher levels of Vitamin C might also be happier and less likely to experience confusion, anger, or depression.
7. Dark berries
When you are craving sweets, berries such as blueberries, blackberries and raspberries can be an excellent energy booster.
Dark berries are higher in antioxidants and may help reduce inflammation in the body. These berries tend to be lower in sugar than other fruits while still satisfying the desire for sweetness.
8. Fatty fish
Fish is a good source of B vitamins and protein. It can give you energy all day long.
Omega-3 fatty acid levels are higher in cold-water fish such as tuna, salmon, and sardines.
According to a study published in 2022 systematic reviewTrustedSource, omega-3 fatty acids can improve brain functions and reduce inflammation, which could be the cause of fatigue for some people.
9. Beef liver
The liver of beef may be the best Source of vitamin B12. Vitamin B12 is essential for cell production and energy levels.
10. Yogurt
Yogurt can also provide energy. Natural yoghurt contains a lot of protein, fats and simple carbohydrates that provide energy.
This is a healthy and convenient alternative to the food you get from vending machines.
11. Eggs
The body gets plenty of nutrients and protein from eggs.
A large egg contains 6.3 grams of protein, as well as minerals and vitamins like potassium, phosphorus, and choline. These nutrients keep you feeling fuller and energized for longer.
Vegetables
These vegetables are great sources of energy:
12. Sweet potatoes and yams
Sweet potatoes and yams are good sources of carbohydrates that provide energy. Sweet potatoes contain a lot of fibre, which can slow down absorption. They may be a good choice for sustaining energy throughout the day.
13. Beets
A 2016 study conducted by Trusted Source found that beets are a good source of nutrients and antioxidants, which can improve energy and blood flow. Beets can be consumed as dried beetroot, cooked beets, or in a bottle of juice.
14. Dark Leafy Greens
Dark leafy greens, such as spinach, kale and collards, are rich in nutrients, antioxidants and filling proteins.
Some people may find it difficult to digest greens raw. Cooking them with vinegar or lemon may help.
15. Dark chocolate
Dark chocolate is a great way to boost your energy. It is usually richer and has less sugar than regular milk chocolate. Less sugar equals less energy, but more cocoa means more antioxidants, such as flavonoids, and less immediate energy.
16. Oatmeal
Whole-grain oatmeal is a good way to give your body energy. Oats contain a lot of fibre and may help you feel satisfied for longer.
Rolling oats are also a source of minerals, vitamins, and phenolic compounds that may help energize the body.
17. Popcorn
Popcorn is a great source of energy because it contains a lot of carbohydrates. It also contains fibre, which slows digestion and helps a person feel satisfied and energized for longer than other simple carbohydrates.
18. Quinoa
Quinoa, although technically a seed, is often treated as a grain. It’s high in fibre, protein and carbohydrates. Combining amino acids with slow-release carbohydrates can provide a more sustainable source of energy than the quick bursts of glucose that are supplied by other grains.
19. Brown rice
Brown rice retains a large amount of fibre in the husk. White rice does not have the husk so that the body may absorb more carbohydrates. This can cause a sudden spike in energy, followed by a subsequent crash. Brown rice, which has a husk on it, may slow down the digestion of carbohydrates and release energy more slowly.
Beans and legumes
Beans and legumes can help you to get more energy.
20. Soybeans
According to the USDA, whether roasted soybeans are used or young edamame in their pods, soybeans provide a variety of amino acids as well as potassium and magnesium.
21. Lentils
Lentils provide a good source of fibre and protein at a reasonable price, making them an excellent option for those on a tight budget.
USDA notes that one cup of cooked lentils from the “Trusted Source” contains approximately 17.9 g of protein, 39.8 grams of carbohydrates, and 15.6 g of fibre. The fibre in lentils may help manage carbohydrate digestion, keeping the body satisfied and providing sustained energy.
22. Nuts
Nuts are a good source of energy. They contain a combination of proteins, fats and carbohydrates. Nuts contain a variety of vitamins and minerals, such as calcium, magnesium or phosphorous.
23. Peanut Butter
Peanut butter contains a lot of protein, fats and fibre. It can help you feel fuller for a longer period after eating. This can reduce the need to constantly snack, which can leave you feeling tired as your body is forced to digest continually.
24. Seeds
Many seeds, such as flax, chia, and pumpkin seeds, are high in fatty acids, which can translate into more energy. They are easy to transport and can be added to a trail mix.
25. Water
The most important ingredient to energize you is water. Every cell in your body needs water to function properly.
Dehydration is often viewed as an extreme situation, but if you go all morning without drinking water, your body can become dehydrated.
To maintain energy, you can carry a water bottle with you and drink it all day long to stay hydrated.
26. Coffee
Coffee is an energy booster that everyone knows. Caffeine in coffee can make you feel more alert.
The antioxidants in coffee, called polyphenols, may help reduce oxidative stresses and improve the body’s function.
However, coffee is a stimulant and should be consumed in moderation. If you drink too much coffee, caffeine withdrawal can cause energy loss.
27. Green Tea
Green tea contains caffeine in small quantities but also compounds that can reduce inflammation and oxidative stress. This may result in a smoother transition to a more energetic and awake state than coffee.
28. Yerba mate
South America is the home of Yerba Mate. The body is stimulated by drinking the herb in tea form.
Yerba Mate contains many nutrients, antioxidants and amino acids. People who drink it say that it gives them a smoother energy than coffee.
A study published in the journal NutrientsTrusted notes that yerba mate can also improve mood and make people feel fuller even after exercising. This may be useful for those who want to lose weight without sacrificing their energy.
