12 Foods That Boost Energy For Days When You’re Running On Empty
Today I want to talk about foods that boost energy. I suffer from sleep apnea and chronic fatigue syndrome so feeling tired is a constant problem. I approached it the same way I do with any problem, I did my research. There were various suggestions, including exercise, a sleep schedule, some vitamins, and, most importantly, diet.
Eating a balanced diet is key, but certain foods are proven to boost energy. When I’m having a low energy day, I try to include some of these foods in my meals to boost my energy. When I have my sh*t particularly together, I even batch cook meals that contain plenty of foods that boost energy that I can heat up when I’m too tired for even basic cookery.
Breakfast
Breakfast is my favourite meal of the day. There are lots of foods that boost energy that will allow you to start the day off right.
Bananas
Bananas are full of potassium. Potassium replenishes electrolytes which will help you feel full of energy.
Oats
Oats release energy slowly, so they’re a great source of fuel when you have a busy day ahead. They also boost serotonin which can elevate your mood and lower stress levels, and enhance your ability to learn new things.
Top Tip! Stay away from instant oats as they often have a lot of sugar which can cause your blood sugar to spike And then plummet. However, you can easily make up some oats to cook in the microwave in 2 minutes.
That way, you can add the flavours and quantity of sugar you like. My favourite is chocolate protein powder (or cacao), peanut butter, almonds and fresh raspberries. I make it with almond milk, but any milk will do. These flavours are also delicious in overnight oats.
Greek Yoghurt
Greek yoghurt is very high in protein and also has fat and easily broken down carbs. The carbs will give you the hit of energy you need, and the protein and fat will keep you full for longer.
Cinnamon
Cinnamon is excellent at keeping your blood sugar stable. The benefit of this is that it will stop your blood sugar from spiking and then plunging, leaving you feeling tired and unfocused.
Lunch
Even if you have to take lunch to work for you or buy something out and about, you can usually find something that features energy-boosting foods.
Houmous
Chickpeas contain lots of fibre and complex carbs, releasing energy slowly and giving you energy. As with Greek yoghurt, it has fats from olive oil and tahini to prevent blood sugar spikes. Houmous is great with chicken, veggies and flatbreads for lunch or houmous and chopped veggies for a snack.
Avocado
Avocado is another great choice for salads at lunchtime. It’s delicious with oily fish like salmon or sardines, and both have lots of good fats. This helps you maintain a healthy level of blood fat and allow you to absorb nutrients better. They also have lots of B vitamins which are essential in maintaining your energy levels, protecting your brain function and preventing infection.
Oily Fish
We should all be eating 2-3 portions of oily fish every week to boost energy, protect your heart and blood vessels and reduce your risk of developing Alzheimer’s or having a stroke.
Eggs
Scrambled eggs, poached eggs and omelettes are some of my favourite lunches. Eggs are a source of vitamin B, full of protein to keep you full and contain the amino acid Leucine. Leucine is an energy-boosting powerhouse. It causes cells to absorb more sugar from your blood, encourages your body to break down fat more quickly to use as energy and stimulates cellular energy production.
Dinner
You may not need as much energy after dinner as you’ll hopefully be starting to wind down for the night. If you regularly have busy evenings, though, here are a few items you can add to your dinner.
Brown Rice
It takes longer to cook, but brown rice has a lovely nutty flavour, and I often prefer it to white rice. It breaks down slowly, keeping your blood sugar stable and producing energy for longer. It also contains the mineral manganese, which your body needs to make the enzymes that break down proteins and carbohydrates so they can be used for energy.
Sweet Potatoes
Sweet potatoes are a great swap if you’re looking for foods that boost energy. They provide three of the substances your body needs to produce energy more efficiently: iron, magnesium, and vitamin C. Sweet potato fries or wedges are every bit as delicious as the traditional potato-based variety and provide far more nutrients.
Prawns
Prawns can be cooked from frozen and so are a great way of adding protein, omega-3 and vitamin B-12 to your diet. Omega-3 keeps your brain healthy, and B-12 protects against certain types of anaemia.
Beans
Whichever type you go for, beans are definitely one of the best foods that boost energy. They contain large amounts of protein and fibre to keep you full and your gut healthy. They also contain iron, magnesium and folic acid, which help create energy and deliver it to your cells.
Takeaways
I don’t mean to suggest that if you eat these foods, any problems you have with low energy will be solved. You also need to make sure you get at least seven hours of good quality sleep, try to stick to a sleep schedule and find ways to release stress. Eating foods that boost energy will help you keep your reserves up, though, particularly on busy days.
IMPORTANT NOTE: If you’ve suddenly become tired for no reason, this could indicate a medical problem, so don’t ignore it and see your doctor. It may be nothing, but it’s better to be sure.
