The tried-and-true way of keeping energy levels up is to follow a healthy, balanced diet filled with a variety of foods.
Technically speaking, all food provides energy for the body, but some foods contain nutrients that can help increase your energy levels and keep them sustained throughout the day. These foods are high in protein, vitamins, minerals, fiber, and complex carbohydrates.
Here is a list of foods to eat and drink to not be so tired and to promote energy.
1. Bananas
Bananas are an excellent source of complex carbs, potassium, vitamin B6, vitamin C, and manganese, all of which can help boost energy levels. Bananas are also rich in fiber, which is digested slowly, releasing energy into the bloodstream at a steady pace.
2. Greek yogurt
Greek yogurt is packed with protein and contains lactose, a milk sugar, which is easily digested and used for energy. Greek yogurt also contains vitamin B12, which helps beat fatigue.
3. Nuts
Feeling tired? Grab a handful of nuts. Nuts contain all major macronutrients: protein, carbohydrates, and fat. They are an easy snack and are filled with heart-healthy nutrients like vitamin E, omega-3 fatty acids, fiber, and unsaturated fats.
4. Matcha
The combination of caffeine with L-theanine in matcha green tea is a great choice for providing a stable and prolonged boost of energy without the jitters. The presence of L-theanine in matcha has been shown to increase the production of brain chemicals, like dopamine and serotonin, that improve focus and alertness. Here are five of our favorite matcha recipes to add to your diet.
5. Dark chocolate
Chocolate contains caffeine and theobromine, both of which will boost your energy levels. Theobromine is a stimulant (similar to caffeine) that boosts energy in a milder and longer-lasting way than caffeine.
6. Eggs
Eggs are a good source of iron. Your body needs iron to produce hemoglobin, a molecule in red blood cells that carries oxygen to the rest of your body. When iron levels are low, your cells don’t get the oxygen they need, which leaves you feeling tired. Check with your doctor to make sure you are not anemic if you constantly feel fatigued and sluggish.
Ayat Sleymann is a Registered Dietitian Nutritionist whose passion lies in helping women live their healthiest life while achieving their weight-loss goals in a lasting and sustainable way. With a “plants-most” approach, she has helped clients manage weight, improve their health, and increase energy and productivity without giving up their favorite foods.
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