Foods To Boost Your Energy Levels Naturally
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Foods To Boost Your Energy Levels Naturally
Do you need a little kickstart to your day or a boost to power you through a long afternoon? Whether you’re in need of a boost for hitting the gym, long work days or an intense study session, there are foods you can add in to support your energy production.
When you feel fatigued, what are the types of meals and snacks you find yourself reaching for? It might be:
Chocolate
Your third coffee of the day (ok, the fourth)
A mini pack of chips, biscuits or cookies
A big bowl of pasta or rice
Some cereal or toast with jam at breakfast
Energy drinks (don’t let the name fool you!)
Fruit juice
And for a little while afterwards, you probably feel good – or even great! But then the crash comes an hour or two later. So you begin the whole cycle over again.
Your body craves these foods because they are a quick source of energy. But unfortunately, they are not a sustainable source of energy. If you want to have enough stamina to get through the whole day without crashing, you need to opt for foods that give you a slower, more sustainable boost.
Foods that give you an energy boost
Want to feel energised all day long? It’s natural to have some dips and peaks in your energy, thanks to the fluctuation of hormones such as cortisol. But you can choose foods that help to prevent sudden dips and encourage a steadier level of energy throughout the day.
A high-protein breakfast
How you start your day can make or break your energy levels. That’s why I always recommend starting off with a high-protein breakfast.
Why protein? It reduces the absorption of sugar and carbohydrates from your gut into the bloodstream, giving you a nice steady stream of energy over a period of hours. Plus it also keeps you fuller for longer and reduces your risk of sweet cravings later in the day.
Research suggests that 30-35g of protein at breakfast is the sweet spot for blood sugar balance, satiety and reduced snacking later in the day.
No idea how to get protein into your morning? Whether you prefer sweet or savoury, I have 10 high-protein breakfast ideas to inspire you here.
Well balanced smoothies
When it comes to energy levels, smoothies can either be your best friend or your biggest sabotage. Smoothies that are packed full of fruit, high-sugar bases such as fruit juice and not much substance can put you on the energy rollercoaster.
On the other hand, a well-balanced smoothie that combines some sweet ingredients like fruit or honey with a source of fibre, some protein and a healthy fat? That can keep you feeling full and energised for hours.
Need some inspiration? I have a variety of delicious smoothie recipes to choose from right here.
High-fibre carbohydrates
First up, let’s get clear that carbohydrates are not your enemy – they are a nutrient that needs to be used to support your energy levels and overall function.
The key is to choose complex carbohydrates, rather than overly processed, low-fibre options. These will help to keep your blood sugar levels steady and fuel your energy production for longer. My top picks include:
Oats
Brown rice
Quinoa
Rye
Beans and legumes
Fruit and vegetables
The occasional white toast or serve of white rice won’t hurt you. But if you’re concerned about your energy levels, choose the high-fibre option or at least add some high-fibre and high-protein ingredients to balance it out.
Iron-rich ingredients
Low iron levels are more common than you might think! It’s estimated that around 30% of women aged 15-49 have anaemia. When you don’t have enough iron, your red blood cells can’t deliver oxygen to the body’s tissues, leaving you feeling depleted and exhausted.
It’s important that you don’t just add a supplement into your routine without getting your levels checked, as high iron can be an even bigger issue. But you can add in some iron-rich foods to give your iron level a natural boost and get your energy back to normal again.
Some great iron-rich options include:
Red meat
Poultry
Seafood
Eggs
Organ meats
Beans and legumes
Green leafy vegetables
Cacao/cocoa
For more on managing iron anaemia, give this article a read.
Superfoods
Most people start with the so-called superfoods to boost their energy – but in my books, they are the icing on the cake of a well-balanced diet! Not all superfoods live up to their hype, but there are some that have research backing up the health claims.
Some to consider include:
Maca – research is still in the early days with maca, but some small studies suggest it can help with learning, memory, physical performance, energy and mood.
Cacao/cocoa – this chocolate powder doesn’t just taste delicious, but also helps to boost blood flow to your brain, improve cognitive performance and support your mood. It also contains caffeine and theobromine, offering a gentler energy boost compared to coffee or energy drinks.
Green tea/matcha – like coffee, green tea and matcha offer a boost of energy from caffeine. But they also contain other balancing compounds such as l-theanine and EGCG that help to focus your mind and relieve stress.
The timing matters as much as the food!
How often and when you eat can have a big influence on your energy levels as well. For example, you can’t expect a smoothie to last you from 9am through til 4pm! So we need to consider your food timing as well.
If you’re including foods that are supporting your energy levels, you shouldn’t need to eat every hour or two. Each meal or snack should keep you satiated and going for at least 3 hours, potentially up to 5-6 hours depending on the portion size.
It’s best to eat your first meal within 1-2 hours of waking up, unless you are practising intermittent fasting. You might also plan an energy-boosting snack for around 2pm if you tend to get the 3pm crash. And for a good night of sleep, you want to leave at least 2-3 hours between your last main meal and bedtime.
If you’re working out, you might also need to consider the timing of pre-workout and post-workout meals – I go into more detail around pre-workout options and timing here.
Reminder – these can’t replace rest and recovery
There will be some days where you’re tired after a poor night of sleep or you have a big day. But although the foods we’ve chatted about can help to relieve some fatigue, they aren’t a substitute for getting plenty of sleep and recovering properly from workouts.
Make sure that you’re scheduling in days off from work, study and the gym, and prioritise a solid 7-9 hours of sleep per night.
Want to learn more about how the food choices you make affect your health?
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Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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