Energy Foods

Energy-Boosting Foods | Eat This, Not That

In today’s modern whirlwind of deadlines, school, doom scrolling, and constant news cycles, it’s only natural that we’d feel exhausted. Some scientists have even described our work hours as torturous for the human mind. But what are you supposed to do when you’re tired all the time? Luckily, there is a better, healthier way to stay happy and energized throughout the day! It’s called ‘eating energy-boosting foods,’ and it’s sure to keep you happier, healthier, and more focused!

So, without further ado, let’s discuss some of these energy-boosting foods and why you should include them in your diet!

Energy-Boosting Foods

People have been eating certain foods to boost their energy for centuries, from the Ancient Aztecs to certain Marie Antoinette’s court members. The knowledge of what these foods are and how they boost your energy has been passed down through generations, and thanks to the internet, we now have all of that information at the tip of our fingertips!

Alright, now that we’ve sold you on the idea of energy-boosting foods, let’s talk about which ones are out there and what they can do for you!

Animal Products

Energy Foods

Despite all the vegans screaming at you from their screens that eating animal products makes you a serial killer, there are tons of animal-based foods that are super energizing and great for your body! So, let’s talk about those foods today.

Beef Liver

We’re willing to bet by now you’re thinking, ‘Eww, I don’t want to eat some animal’s liver!’ And you’re right; the name sounds gross. But did you know that beef liver is both delicious and good for you?

This is because the beef liver is very rich in B-12 vitamins, which has a ton of health benefits, including:

  • Helping With Red Blood Cell Formation and Anaemia Prevention
  • Preventing Major Birth Defects
  • Supporting Bone Health and Prevent Osteoporosis
  • Reducing Your Risk of Macular Degeneration
  • Improving Mood and Symptoms of Depression

The beef liver is chock-full of this beautiful vitamin! According to the United States Department of Agriculture, “a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg)Trusted Source of vitamin B-12.”

So, if you want to increase your energy, considering picking up some beef liver the next time you’re at the supermarket!

Sea Food

Sea Food is delicious and full of significant elements that give you lots of energy to survive the work week! According to the Resources for Healthcare Providers and Consumers, Seafood is very rich in protein which can be super fortifying and energizing!

As it says on their website, “Seafood is a complete protein source. It contains enough of the essential amino acids to assure healthy growth and optimal fetal development. A 3-ounce serving of most fish and shellfish provides about 30-40% of the average daily recommended amount of protein.”

So, if you love the fruits of the sea, eat some more of them to get extra energy!

Salmon

Salmon is another delicious seafood item that acts like a nine-bolt battery for your body! According to a study in the Nutrients journal, “omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.”

Consider adding salmon to your shopping list or ordering some salmon strips from your favourite sushi if you want more energy!

Eggs

Eggs are one of the most versatile market items out there; with over 93 different ways to cook them, eggs can be your absolute best friend on your journey to getting more energy from the foods you eat!

According to the USDA, “one large, hard-boiled egg contains about 6 grams (g)Trusted Source of protein and 5 g of fat, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.”

So, if you often wake up before work feeling tired and like you want to crawl back into bed, consider having some hardboiled eggs for breakfast and see if you notice the difference!

Fruits & Veggies

Energy Foods

Alright, let’s say that you’re a die-hard vegan and you won’t touch animal products with a ten-foot pole, but you still need energy. That’s okay; lucky for your fruits are also energy-boosting foods that can help you get that extra kick you need to start the day! Next up, we’ll be talking about some high in energy content fruits and can give you the boost you need to start the day!

Banana

Bananas are beloved all over the world. They’re delicious and super easy to eat; peel it, throw away the peel, and you’re done! But apart from being delicious and not making a mess, bananas are also one of the many energy-boosting foods we can find in nature!

According to a study published in PLoS One, “eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink. While most people are not cycling each day, bananas may still provide energy.”

So, if you need that extra energy boost before your work out, considering putting a banana in your gym bag! They make for great snacks, and they don’t make a mess!

Avocados

Ah, the favorite food of Millennials. Avocado toast has swept the nation and stolen the hearts of millions of young people everywhere, and for good reasons! Avocados are delicious, nutritious, healthy, and also massive energy boosters!

According to a study published in Critical Reviews in Food Science and Nutrition Trusted Source, “they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.”

The same study also points out that avocados contain “good fats that may increase energy levels and make fat-soluble nutrients more available in the body.”

So, if you’ve been on the fence about trying avocado toast, this is your sign that you should go to your favorite hipster restaurant right now and order one! You can also combine two energy-boosting foods by making egg-filled avocados for breakfast!

Cut an avocado in half, remove the pit, and break the egg in the hole where the pit used to be. Add some of your favorite herbs and spices on top, then stick those bad boys in the oven. Once you see that the eggs are fully cooked, take them out and enjoy your energy boost!

Sweet Potatoes

Apart from being Cody Ko’s favorite vegetable, sweet potatoes are also a great source of energy and nutrients! According to medical journals everywhere, “sweet potatoes are beneficial sources of carbohydrates, which provide energy. Sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.”

So, if you’re both a Cody Ko fan and you want to boost your energy, have an extra serving of sweet potatoes this Thanksgiving! You can also eat sweet potatoes the rest of the year by adding them as a side for your lunch.

Take sweet potato, cut it in half, add butter and sugar to the orange stuff and stick it in the microwave for a couple of minutes. After the sweet potatoes look soft and yummy, take it out and enjoy!

Apples

‘An apple a day keeps the doctor away,’ but did you know it can also keep tiredness and fatigue away? It’s true! According to a study in Horticulture research, “apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.”

So, if you’re feeling anxious as well as tired, consider eating an apple a day so that you can keep both your doctor and your therapist far away!

Strawberries

Strawberries are also excellent energy sources! As a study in the Journal of Agricultural and Food Chemistry Trusted Source notes, “strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.”

Oranges

While oranges may taste bitter to some, they are excellent sources of energy for the body. They’re very rich in vitamin C, an antioxidant that may help reduce oxidative stress in the body and prevent fatigue. Vitamin C is also great for keeping away horrible pirate diseases like scurvy which you may contract if you’re eating many unhealthy foods.

In fact, in the late eighties, England saw a sudden spike in scurvy because teenagers were eating nothing but junk food. So, if you don’t want to go to the doctor for diseases pirates used to get, consider adding oranges to your daily diet!

Many studies have also proved oranges to be highly beneficial. According to a study in the Antioxidants journal, “young adult male students who have higher levels of vitamin C may also have a better mood and may be less likely to experience confusion, anger, or depression.” Any student knows that depression and fatigue can significantly increase during midterms and finals week, so consider adding oranges to your diet if you want to avoid the midterm blues!

Dark Berries

Did you know that apart from looking beautiful dark berries are also nutritious and excellent sources of energy? It’s true! According to Medical News Today, “Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits while still satisfying a craving for a sweet taste.”

Just like with strawberries, you can add dark berries to anything, including cereal, smoothies, and salads! So, sprinkle some dark berries onto your next meal and get the advantage of its energy-boosting effects!

If you’re not much of a fruit fan and you’re still a crazy, never-touch-an-animal-product-because-it’s-murder vegan, good old veggies have got your back! Veggies are highly nutritious and excellent sources of energy for the body to consume extra stress at work or school. Here are some veggies that are both delicious and can boost your energy, too!

Beets

Straight from Dwight Schrute’s farm, beets are a great source of both nutrients and energy for your body to consume during those long hours of work you spend behind your desk! According to a study in the journal Food Science and Biotechnology Trusted Source, “beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets, or as a bottle of beetroot juice.”

So, if you want to add a shock of energy to your diet, consider adding some beets the next time you make yourself a salad!

Kale

Kale is supermodel’s favourite food, and for a good reason! It is chock-full of vitamins, nutrients, and other stuff that can finally give you the energy you need to go to the gym this week! According to Everyday Health, “Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as several antioxidants and fiber to fill you up and help keep your blood sugar stable.”

So, the next time you’re preparing a salad or a burger, skip out on the lettuce and through some kale in there for extra energy!

Dark Chocolates

Chocolate is a vegetable. I mean, if it comes from a plant, it’s a vegetable, and chocolate is made with cocoa beans, so you’re covered!

In all seriousness, dark chocolate is a huge source of energy for the body. According to a study in the journal Archives of the Turkish Society of Cardiology, “dark chocolate may benefit the cardiovascular system by helping more blood pumping around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.”

It also has much less sugar and fat than milk chocolate, so you’re getting an energy boost without the extra sugar!

Dark Leafy Green

Dark leafy greens such as kale (which we mentioned earlier) and spinach are massive energy sources. Why did you think Popeye eat a can of spinach to make himself big and strong? It’s because it’s full of energy! Medical News Today notes that “Dark, leafy greens such as kale, spinach, and collard greens are nutrient-dense and contain filling proteins, as well as nutrients and antioxidants.”

However, they also point out that “Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.”

So, if your digestion is not what it used to be, consider adding juice to make it easier coming down!

Beans and Legumes

Beans and legumes are also excellent sources of energy. Let’s talk about some of them today!

Lentils

Lentils are like tiny little batteries ready to power up your body for a hard day! According to an article on Taste of Home magazine, “Lentils are a whole food carbohydrate that provides fiber, iron, and plant-based protein to provide energy-boosting amino acids, keep blood sugar stable, and provide consistent fuel and energy.”

So, considering adding lentils to your next salad for that extra boost of energy!

Soybeans

No, soybeans won’t make you any less of a man as many trolls will make you believe online. Soybeans are excellent sources of both nutrition and energy! A 2018 study explains that soybeans “[have] the power to provide energy for basal metabolism, or the rate of energy expenditure when a person is at rest and prevent malnutrition.”

In conclusion, don’t believe the lies that incels tell you, and consider trying soybeans today!

Nuts

People go nuts for nuts! They’re delicious and highly nutritious! As a study in the Journal of Parenteral and Enteral NutritionTrusted Source notes, “these fatty acids may help reduce inflammation, which may also reduce fatigue.”

So, if that sounds like your type of thing, go for a bag of nuts on your next flight or baseball game!

Peanut Butter

Peanut Butter is an American classic. Whether you have it with celery, apples, or in a PB&J, peanut butter is a delicious and healthy snack, but did you know it can also boost your energy? According to Medical News Today, “Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.”

So, if you’re craving a PB&J, now you can eat it knowing that it’s not only going to fill your tummy but boost your energy, too!

Seeds

Ah, good old seeds. These aren’t the ones that you plant in your garden but edible ones! According to several medical publications and research studies, “Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy.”

Seeds are also super portable, so you can pack some for your next high and have a snack for when you get hungry on your way to the top of the mountain!

Grains

Grains

Whole grains may sound boring; they’re vast sources of healthy nutrition and energy. Keep reading to find out more!

Oatmeal

Just like that of Goldilocks, Oatmeal is an excellent source of food and energy. As a study in The Journal of NutritionTrusted Source notes, “whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.”

Quinoa

Quinoa has been making the rounds on Instagram, and for a good reason! According to the same medical journal, “Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.”

Popcorn

That’s right, your favorite movie snack is healthy and a great source of energy. As medical journals note, “Popcorn is rich in carbohydrates. However, it also contains fiber to help slow digestion. Popcorn may make a person feel full for longer than other carbohydrates.”

Brown Rice

Brown Rice, while it may look dull, is also a great source of energy. As it says in medical publications, “brown rice retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly.”

So, consider swapping out brown rice for white rice in your next Chipotle order!

Drinks and Beverages

Drinks and Beverages

Don’t have time to drink something to boost your energy? Well, here are some healthy drinks and beverages that can give you the same benefits!

Water

Good old H2o can boost your energy in a lot of ways. According to multiple news publications, dehydration is one of the main culprits of early morning fatigue. They note that “While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.”

So, if you want to avoid that morning slump, drink some water!

Green tea

Green tea can be very relaxing and boost your energy at the same time! According to multiple medical news publications, “Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state.”

Coffee

As you probably already know, coffee is a fantastic energy source because of its high caffeine content. According to a recent study, “Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.” However, it is essential to eat it in moderation.

Smoothie

Apart from being delicious, smoothies are also a significant boost of energy! As Dr. McIntyre says, “This high protein and high fiber smoothie will fill you and fuel you through a busy morning, even if your appetite has yet to be awakened at the start of your day.”

Not to Eat

Now that we’ve talked about all the foods you should get more, here are some foods that you’d be wise to eat in moderation:

  • Fast foods or fried foods
  • Added sugars
  • Packaged snacks and candy bars
  • Baked sweets such as cakes and cupcakes

To Maintain an Energy-Boosting Lifestyle

If you want to change both your diet and your habits to get more energy, here are some tips on how to maintain an energy-boosting lifestyle!

  • Avoid consuming overly processed and artificial food, refined sugars, or energy drinks that give you a momentary boost but send you crashing later.
  • Eat a balanced diet.
  • Consume food that’s in season and grown locally.
  • Stay hydrated throughout the day.
  • Adhere to a regular exercise regime.
  • Get a good night’s sleep.

Power Bars or Energy Bars Give an Extra Punch?

This is an interesting debate to have. According to Mettle, “An energy bar is full of carbohydrates and sugars to give an instant boost of energy. At the same time, a protein bar has high protein content, which works as a meal replacement bar. An Energy Bar is best for an instant boost of energy while a Protein Bar is for fulfilling the protein needs.”

Conclusion

Getting more energy is a process. By eating more of certain foods and maybe others in careful moderation as well as exercise, you can get more energy in no time and avoid getting addicted to cocaine by shopping for more energy-boosting foods!

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