When you're feeling drained and need a substantial energy boost, it's tempting to rely on coffee throughout the day. While a few cups in the morning can be fine for most people, coffee doesn't typically provide long-lasting energy, and you may find yourself feeling sluggish later on. Rather than loading up on caffeine, consider snacking on foods that can give you sustained energy throughout the day.
So, what kinds of food provide lasting energy? All food gives your body some level of energy due to the way it's converted into calories, but some are more energizing than others. Carbohydrates, for example, provide the most energy, but not all carbs are created equal. Refined carbs, such as those found in added sugars and white bread, cause a rapid spike in blood sugar, leading to fatigue. On the other hand, complex carbohydrates found in fruits, vegetables, and whole grains, take longer to digest, resulting in a slower, more gradual increase in blood sugar and a more sustained energy boost.
In addition to carbohydrates, healthy fats such as omega-3s have been shown to provide lasting energy. Protein-rich foods can also help sustain energy levels by curbing hunger and keeping you feeling full for longer periods of time. Therefore, incorporating these types of foods into your diet can help give you the sustained energy you need to power through your day.
1) Greek Yogurt
Registered dietitians Trista Best, MPH, RD, LD, and Morgyn Clair, MS, RDN, agree that Greek yogurt is an excellent snack for sustained energy throughout the day. Best recommends Greek yogurt as a perfect food to keep you energized because it contains protein that can keep you feeling full for extended periods. She suggests opting for 2% fat Greek yogurt instead of fat-free, as it helps to keep you fuller for longer. For a well-balanced snack or breakfast, Best suggests adding fiber-rich berries and slivered almonds, which contain healthy fats.
Clair adds that yogurt, in general, contains carbohydrates that can provide an immediate boost of energy, while the protein helps to slow down the digestion of carbs, ensuring a steady stream of energy. As a result, yogurt can provide an excellent balance of nutrients for sustained energy throughout the day.
2) Salmon
When it comes to sustaining energy levels during lunchtime, dietitians recommend incorporating salmon into your meal. According to Lisa Young, PhD, RDN, registered dietitian, author of Finally Full, Finally Slim, and member of our Medical Expert Board, salmon is an excellent source of protein and omega-3 fatty acids that can help keep blood sugar stable and prevent fluctuations.
Omega-3 fatty acids, as noted by the National Institute of Health, provide your body with helpful energy and have various benefits for heart, eye, and brain health. Therefore, adding salmon to your lunch dish can provide you with a healthy and sustained energy boost, making it an excellent choice for those looking to power through their day.
3) Tuna
If you're looking to increase your omega-3 fatty acid intake with fish but are not in the mood for salmon, tuna is another excellent choice, according to registered dietitian Trista Best, MPH, RD, LD. Fatty fish such as salmon and tuna can provide sustained energy throughout the day due to their high levels of omega-3 fatty acids. Best adds that these healthy fats can also help regulate insulin levels and reduce inflammation in the body, which can help maintain energy levels and improve overall physical and mental health.
While a nicely seared, fresh tuna fillet is a fancy way of getting this helpful nutrient, canned tuna is a more affordable and faster option to incorporate into your diet. Therefore, incorporating tuna into your meal plan can provide you with a healthy dose of omega-3 fatty acids to help sustain your energy levels and improve your overall health.
4) Beets
Beets, an earthy-tasting root vegetable, are a rich source of nutrients and antioxidants that can help sustain your energy levels. According to a report published in Food Science & Biotechnology, beets are loaded with phenolic compounds, antioxidants, and nitrate, all of which have been found to boost exercise performance and energy levels. Additionally, beets contain complex carbohydrates, which means that they are digested slowly, resulting in more sustained energy levels.
While not everyone may enjoy the taste of beets, those who do can benefit from their energy-boosting properties. Therefore, incorporating beets into your diet can be a great way to improve your energy levels and overall health.
5) Quinoa
If you're looking for a carbohydrate-rich food that can give you sustained energy throughout the day, consider incorporating quinoa into your meals. According to registered dietitian Trista Best, MPH, RD, LD, quinoa is a complex carbohydrate that is high in fiber and protein, providing sustained energy release. Additionally, it contains essential nutrients like iron, magnesium, and B vitamins, which can help maintain energy levels and promote overall health.
Registered dietitian nutritionist Morgyn Clair adds that whole grains, including quinoa, offer a boost of energy through their healthy carbs. The fiber in quinoa helps digest the carbs more slowly, maintaining steady blood sugar levels and keeping up your energy levels.
Therefore, incorporating quinoa into your meals can provide a healthy dose of complex carbohydrates, fiber, and essential nutrients, helping you maintain energy levels and support overall health.
6) Bananas
Bananas are a great source of healthy carbs, protein, and B vitamins, making them an excellent choice for sustained and slow energy release, according to registered dietitian nutritionist Morgyn Clair. The natural sugar in fruit provides an immediate energy boost, while the fiber slows down digestion for longer-lasting energy. Additionally, the vitamins and minerals in fruit help to maintain energy levels and prevent fatigue.
A study published in PLoS One found that consuming a banana before a long bike ride resulted in more sustained energy and endurance than consuming a sugary drink. This suggests that bananas can provide a reliable source of energy for physical activity, as well as for daily activities.
7) Nuts
According to our dietitians, nuts can be a great snack to boost your energy levels when you're feeling hungry. "Nuts provide sustained energy release throughout the day, keeping you alert and energized," says Best. They contain a combination of protein, healthy fats, and fiber, which helps to keep you feeling full and prevent fluctuations in blood sugar levels, adds Young.
Although all nuts are great, walnuts are particularly noteworthy as they also contain heart-healthy omega-3 fats, which can help to improve energy levels. "Walnuts are rich in ALA, a type of omega-3 fatty acid that is found in plant foods and used by the body for energy," explains Harvard Health.
8) Eggs
Eggs are a great source of energy that can keep you going all day, according to Best. "Eggs provide sustained energy by keeping you feeling full and satisfied," says Best. "They are rich in protein and high in B vitamins, which help convert food into energy. Eggs also contain choline, which can improve cognitive function and reduce fatigue."
Not only can you enjoy eggs for breakfast, but a hardboiled egg can make a great snack to grab on-the-go, providing you with the energy you need to power through your day until dinner.