Have you been struggling to get going in the morning recently? Or do you find yourself hitting a wall of fatigue in the afternoons? Many of us feel tired at some point during the day, and studies confirm that what we eat can have a significant effect on our energy levels.
With this in mind, we’ve put together a list of 12 energy-boosting foods, plus a few general guidelines to help you fight fatigue and stay energised.
Useful tips to consider when eating and drinking for energy
While all food provides us with energy, the type of energy can vary. For example, some foods give us a longer, steadier source of energy, while others can cause spikes that are short-lived.
So, before we dive into the effects of specific foods, below are a few general guidelines that can helpful to consider.
Choose complex carbohydrates over simple ones
There are two main forms of carbohydrates: simple and complex. Both are made from chains of sugar molecules which the body breaks down into glucose for energy.
Because complex carbohydrate chains are longer, they take the body more time to digest – providing a steadier, longer-lasting energy supply.
Simple carbohydrates, on the other hand, rapidly release sugar into the bloodstream, causing insulin spikes and short-lived energy highs followed by a sudden dip.
So, basing your diet around complex carbohydrates like whole grains and fibre-rich foods, and saving simple carbohydrates like baked treats and concentrated fruit juice for occasional treats, can help to stabilise energy levels throughout the day.
You can find more information about the effect of different carbs on energy levels in Healthline’s article.
Prioritise protein
Of the three main macronutrients (fat, protein, and carbohydrates), protein takes the longest to break down, which means it releases energy over a longer period of time.
Studies show that protein keeps you fuller for longer, has minimal impact on blood sugar levels, and provides a steady source of energy.
Reduce your intake of highly-processed foods
Highly-processed foods – like deep-fried chips, cookies, and sweetened breakfast cereals – contain lots of added sugar, salt, unhealthy fats, and chemical additives, and are also low in fibre.
Research has revealed this can disrupt digestion and reduce the speed that energy-boosting nutrients enter the body, which delays the energy increase you generally expect to feel after eating.
Remember to include healthy fats
Unlike saturated fats, research shows that eating healthy (unsaturated) fats can provide an energy boost. Unsaturated fats are the last macronutrient to leave the digestive tract, so they keep you feeling full for longer and release energy more slowly.
Incorporate more energy-boosting vitamins and minerals into your diet
While all vitamins and minerals are important, research shows that some have more energy-boosting qualities than others – and prioritising foods that include these could make a difference to how energised you feel.
According to research, B vitamins, vitamin D, iron, and magnesium are among the most effective for boosting energy.
12 energy-boosting foods and drinks
There are many energy-boosting foods and drinks out there, but some of the most effective include…
1. Water
Water is the most important energising ingredient in this article because it’s essential for the functioning of all body cells.
While we tend to think of dehydration as an extreme condition, the body can quickly become mildly dehydrated if you go the entire morning without drinking water. And research suggests that one of the main symptoms of dehydration is low energy levels and fatigue.
So, for some people, boosting energy could be as simple as staying properly hydrated throughout the day.
For further advice, check out our articles; 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
2. Lean protein
As we’ve mentioned, protein is a good source of energy because it takes the body longer to break down than carbohydrates and fats.
For maximum benefits, lean protein sources are best, as they contain various vitamins and minerals and contain less unnecessary fat.
For example, chicken with the skin removed is an excellent source of B vitamins like B3, B6, and B12, which research shows play key roles in energy production.
Other sources of lean protein include plain Greek yoghurt, white-fleshed fish, beans, and lentils. For more advice on how to boost your protein intake, check out our article, 12 high-protein meal ideas, which has protein-rich breakfast, lunch, dinner, and snack ideas.
3. Oats
Full of fibre, nutrients, and complex carbohydrates, oats are well-praised for their energy-boosting qualities.
For example, this study found that eating oats increased energy levels and significantly decreased calorie intake in the hours that followed. Other research shows that the fibre in oats helps with glucose control and improves the body’s insulin response, preventing blood sugar spikes.
To get stuck in, why not try one of our 8 ways to enjoy oats for breakfast? Whether you fancy baked oats, pancakes, or overnight oats, there’s hopefully something to suit every taste.
4. Eggs
Eggs are a source of healthy fats and protein, and according to research, one large egg contains nearly 18% of your daily requirement of vitamin B2, which plays a role in converting food to energy.
Studies have proven that eggs are effective for satisfying hunger and providing sustained energy. For example, this review of 25 studies found that eggs boosted energy and didn’t cause any blood sugar spikes.
If you’d like to introduce more eggs to your diet, why not try one of these quick and easy egg recipes?
5. Fatty fish
Fatty fish is well-known for its health benefits, including being an excellent source of energy.
The omega-3 fatty acids found in fatty fish have anti-inflammatory and antioxidant properties. And research suggests that these effects may boost energy by improving brain function and reducing inflammation. Meanwhile, studies have also linked omega-3 deficiency with low energy.
Plus, research shows that B vitamins (particularly B12) and vitamin D, found in fatty fish can help to increase energy levels and fight fatigue.
For ideas and inspiration on how to add more fatty fish to your diet, check out these 9 tasty fish recipes.
6. Bananas
There’s a reason why so many athletes champion eating a banana before exercise. Research suggests that bananas may be one of the best snacks for sustained energy.
While bananas contain natural sugars, they’re also rich in fibre, which helps slow down the digestion of that sugar and release it more steadily. This study found that eating one banana before a long bicycle ride boosted performance and endurance just as much as a carbohydrate drink.
Bananas are also rich in potassium, which is essential for energy production. Studies show that even mild potassium deficiency can cause fatigue and muscle weakness.
If you’re looking for creative ways to eat more bananas, why not try making banana-baked porridge, healthy banana muffins, or another of these healthy banana recipes from BBC Good Food?
7. Beef liver
Liver has the highest protein content of all organ meats, and beef liver is widely regarded as a ‘nutrient-dense superfood’. It’s one of the best sources of vitamin B12 around and contains high amounts of iron, selenium, and copper – all of which play an essential role in energy production.
These healthy beef liver recipes from The Diabetes Council will give you a few ideas of how to cook it. Though, we appreciate beef liver won’t be for everyone. If this is the case, don’t worry – you can always get your energy-boosting nutrients from other foods.
8. Beans and legumes
Beans and legumes, such as soybeans, lentils, chickpeas, and kidney beans, are a great source of protein, especially if you’re vegan or vegetarian (one cup of lentils contains around 18g of protein).
More often than not, beans and legumes are also rich in fibre (you’ll find around 15g of fibre in one cup of lentils, for example), which helps to slow down digestion and keep us feeling fuller for longer. Plus, because they’re also high in potassium and magnesium, eating beans and legumes helps cells to create more energy.
Some people think of beans and legumes as unexciting, but these delicious bean and lentil recipes from Cookie and Kate prove otherwise.
9. Nuts and seeds
When it comes to energy, nuts have a lot to offer. Containing a healthy blend of carbohydrates, fats, and protein, nuts are also rich in vitamins and minerals like magnesium, calcium, and phosphorus. They’re rich in omega-3 fatty acids too.
Studies note macadamias, almonds, pistachios, and walnuts as among the most beneficial nuts for increasing energy.
There’s also a lot to celebrate about seeds too. Chia seeds, in particular, are well-praised for their long-term energy-boosting properties. Packed full of protein, healthy fats (including omega-3s), and fibre, it’s no wonder they’re considered a superfood.
When in contact with water, chia seeds expand to up to nine times their original size, forming a gel-like substance, which research shows can effectively slow digestion, prevent blood sugar spikes, and provide long-term energy.
Other seeds like pumpkin seeds and flax seeds are also excellent energy boosters. So why not try some of these healthy nut and seed snack recipes from Eating Well?
10. Coffee
Coffee contains caffeine, which can increase energy and fight fatigue. Some of us may even rely on a cup of coffee or two to get us through the day, especially when we’re tired.
Research shows that caffeine increases levels of neurotransmitters in the brain that are responsible for regulating energy levels, such as dopamine. For example, in this study, consuming caffeine increased the time until exhaustion during a cycling exercise by 12% and significantly reduced participants’ fatigue levels.
However, it’s important not to overdo it. Overconsuming coffee can cause conditions like anxiety and insomnia. According to the British Heart Foundation, four or five cups a day is a safe amount.
If you’re looking for inspiration, check out our 10 ways to upgrade your morning coffee routine.
11. Berries
Berries are the perfect snack when you’re after something sweet but healthy. Studies show that their antioxidant properties help the body create energy at a cellular level.
Interestingly, research has revealed that dark berries often contain more natural antioxidants than lighter-coloured ones. Blueberries, for example, contain vitamins A and C, potassium, magnesium, folate, and fibre – all of which can help the body combat stress and fatigue.
This study also found that goji berries can have a positive effect on glucose control and provide a stable, longer-lasting energy source.
For ideas on adding more berries to your diet (aside from eating them on their own as a snack), check out these 35 healthy berry recipes from Taste of Home, which include both sweet and savoury options.
Alternatively, if you prefer other fruit, oranges and apples are also noted for their energy-boosting qualities. High in vitamin C and antioxidants, research suggests that these fruits may help to fight oxidative stress in the body (an imbalance between antioxidants and harmful molecules) and prevent fatigue.
12. Avocados
Avocados are rich in vitamins E and C, as well as healthy fats – all of which can help fight fatigue. They also contain high levels of B vitamins, vitamin K, and magnesium, which are important for energy production.
In this study, eating avocados helped people sustain good energy levels throughout the day.
Avocados are extremely versatile, so there are plenty of ways to enjoy them in your diet. Check out these healthy avocado recipes from BBC Good Food to get inspired.
Final thoughts…
What we eat has a huge impact on how energised we feel. And while all food provides us with energy, being savvy with your eating habits may help you avoid those sleepy mornings and afternoon slumps.
For more diet tips and advice, head over to the diet and nutrition section of our website.
What are your favourite energy-boosting foods? Have you got any advice on how to add them to your diet? We’d love to hear from you in the comments below.
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