But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.

What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

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Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly.

Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep.

If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.

Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

With so many diets advocating for low calories and zero carbs, it's not uncommon to feel zapped of energy. Combine that with a hectic lifestyle, and it's a wonder you ever have any energy at all. It'll also come as no surprise that when it comes to performing to your best in and out of the gym, having your nutrition organised will help you thrive instead of just survive the day.

That's why, we've taken it upon ourselves to break down the best ways to boost your energy, with what we're calling the best 'energy foods'. Fill your kit bag with these options and your afternoon slumps will be a thing of the past.

While energy-boosting foods is a bit of buzz term, there are ways to organise your nutrition to improve energy. Conversely, there are also ways in which what you eat can sap your energy. If the majority of your diet is based around foods with lower nutritional values then don't be surprised if you struggle to get through the day and often find yourself reaching for the work vending machine come 4pm.

In light of the evidence, focus on the five following tips to ensure you start your workouts ready to train hard:. Include these energy foods in your balanced meals for a steady energy release throughout the day, and a boost in training performance.

Bananas are an excellent source of energy due to their rich nutritional profile. Packed with glucose, fructose and sucrose, they provide a quick energy boost. Additionally, they offer essential vitamins like B6, which aids in converting food into energy, and a decent dose of potassium to support muscle function.

Convenient and super easy to pop in your gym bag on the go, or as the perfect high-energy balanced breakfast along with peanut butter on toast. Frequently cast aside for their low nutritional content and high sugar, breakfast cereals are often painted as the villain.

However, you can opt for breakfast cereals that are high in fibre, low in sugar and fortified with essential vitamins and minerals like bran flakes or Weetabix. Containing B vitamins, iron and calcium, which play vital roles in energy metabolism, oxygen transport and bone health.

The carbohydrate content in combination with fibre will keep you energised and fuller for longer throughout the day.

Pair it with yoghurt or milk for additional protein and fat to keep your energy levels steady. Containing fructose and high in fibre, apples also contain vitamin C to support overall energy levels by aiding the absorption of iron.

They are a low-calorie energy boost for those with fat-loss goals, helping us curb mid-afternoon hunger and still hit our goals. Super convenient, granola bars are a great energy-packed snack to support energy levels when you need it most.

They also work as a pre-workout boost. The mix of nuts, fruit and oats deliver a balanced and sustained release of energy due to their carbohydrate, fibre, protein and fat content. Yoghurt is a fantastic energy food with a variety of health benefits.

It's a rich source of protein — perfect for your post gym snack — and contains carbohydrates in the form of lactose to support energy levels. The probiotics in yoghurt support gut health , which is linked to overall energy and well-being.

Additionally, yoghurt contains essential vitamins and minerals like calcium, B vitamins, and potassium which contribute to bone health and energy metabolism. Top with honey for an additional fast energy boost.

Salmon can aid in energy metabolism, especially when paired with a carbohydrate source. It's loaded with protein, essential for muscle function. Salmon is also rich in omega-3 fatty acids, specifically EPA and DHA, which not only support cardiovascular health but also aid in energy production at the cellular level.

It is a source of B12 and niacin, crucial for converting food into energy.

Unprocessed foods Fruits and vegetables Non-caffeinated beverages Lean proteins Whole grains and complex carbs Nuts Water Vitamins and supplements Bananas Oats Chia seeds Takeaway Eating smaller portions and choosing minimally processed foods and whole foods may help reduce fatigue.

Unprocessed foods. Fresh, seasonal fruits and vegetables. Non-caffeinated beverages. Lean proteins. Whole grains and complex carbs. Nuts and seeds. Vitamins and supplements. Chia seeds. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Feb 1, Written By Brian Krans. Mar 3, Written By Brian Krans. Share this article. Read this next. By Alina Petre, MS, RD NL. Can Certain Foods Give You An Energy Boost?

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Let's look deeper: READ MORE. Learn more about respiratory viruses and vaccination for COVID, flu and RSV. Fatigue happens to the best of us. Unfortunately, that quick fix is also the quick way to crash.

The good news is there are plenty of healthy options to amplify your energy. Focus on foods with protein, fiber, complex carbohydrates and magnesium that will take longer to digest and therefore extend your energy. Mix and match energizing snacks — like Greek yogurt and berries, or grapefruit and cottage cheese — for a more powerful punch.

Drinking lots of water can also help — even mild dehydration can leave you feeling weary. One eight-ounce cup of coffee in the morning is perfectly fine, but skip the refills and opt for one of these 10 picks for a more nutritious boost of energy. In addition to energy-extending protein and fiber, nuts are full of additional nutrients to refuel your electrolyte supply.

A peanut butter sandwich for lunch or a handful of almonds at snack time can keep you going during a long afternoon. Tip: Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your body clock. Soothe your sweet tooth while also boosting energy with the complex healthy carbs in fruit.

Melons are a particularly great choice — their high water content keeps you hydrated, another boost to energy. Complex carbs and protein is one of most nutritious pairings you can find. Found in Greek yogurt or Icelandic yogurt, they combine to slow digestion for more sustained energy.

Healthy spreadable cheeses, cottage cheese or milk can be part of a healthy, energy-boosting snack. The protein and carbs found in dairy-products is a power combo for replenishing electrolytes and a study suggests that drinking milk at night boosts muscle recovery and growth too.

Fiber, protein, complex carbs and healthy fat are all present for a slowly digested, energy-amplifying snack. A study of adult women found that anthocyanins lowered inflammation markers such as C-reactive protein CRP.

Your liver produces CRP in high levels during inflammation. The pink fatty fish is a popular source of heart-healthy omegafats.

Matcha green tea comes from Japanese tea leaves ground into a fine powder. One study states ECCG may slow the release of glucose into the digestive tract, creating a steady release of energy versus a rapid spike. You can mix matcha with water, coffee, or your favorite smoothie recipe without much effort to power up your day.

Greek yogurt is a rich source of energy that can satiate any appetite. A study of fifteen adult women eating Greek yogurt with 24 grams of protein experienced less hunger and more fullness, showing a satiating effect.

High protein foods can thwart hunger and sustain energy for extended periods, compared to lower protein foods. If you needed any more excuses to indulge in dark chocolate, look no further.

A study found that dark chocolate has cocoa polyphenols that release nitric oxide, allowing the widening of blood vessels. When blood vessels can widen, more oxygen and nutrients can flow, potentially allowing for more alertness. Ultimately, no one food is a "miracle" for energy, but eating a balanced combination of protein, fat and healthy natural carbs keeps your energy levels up by providing vitamins and minerals.

Gaby is a full-time freelance writer, specializing in evidence-based health, nutrition, and wellness articles, as well as creating engaging content for health brands.

Her clients have been Healthline, Ovia Health, Happiest Baby, Once Upon a Farm, EatingWell, and more. She's very passionate about reproductive and family health.

Dive into why resolutions fail and what you can do to improve your chances in this article. The kidneys are your body's waste management system. Make sure they're doing their job properly with these rules for kidney health. Download App. Home How it works Aware membership Locations Medical Standards Magazine Gift Aware.

Get the Aware app. Published on September 10, Updated on August 8, min read. Written by Gabrielle McPherson, MS, RDN, LDN. Medically Reviewed by Dr. Klaus Schmidt-Thomé.

What are biomarkers? How does food affect my energy levels? Protein Protein helps sustain your energy levels by keeping your blood sugar levels from spiking too quickly, allowing them to remain stable.

Fat Fats are the third major component of foods and another energy source. Vitamins and minerals Vitamins and minerals are typically found in various foods and have a long list of functions that benefit your health. The bottom line Ultimately, no one food is a "miracle" for energy, but eating a balanced combination of protein, fat and healthy natural carbs keeps your energy levels up by providing vitamins and minerals.

Fuel up on iron-rich foods like lentils and beef. Iron helps your body make red blood cells and carry oxygen to the cells in your body. Add B vitamins l ike thiamine and riboflavin to your diet. These vitamins help convert food into fuel for your body, which boosts energy levels.

Boost your antioxidant intake by eating foods like berries or nuts to fend off fatigue and free radicals. Keep stable blood sugar levels for optimal energy production by incorporating healthy fats and nutrient-dense foods.

American Heart Association Dietary Fats. Chicken breast tenders, breaded, uncooked.