Energy, we all want it, crave it, need it, but most of us drag ourselves out of bed and then find ourselves running on fumes by the end of the day. This foggy fatigue hits us hardest in the afternoon or when we try to be active. Good news is we have a long list of things to eat, drink, and do to boost energy stores.
Water – Water may not technically be a superfood, but it is a requisite of life, so it might as well be. Dehydration contributes to fatigue. Make sure you get enough each day, especially if you are more active. Drink when thirsty. That is the rule.
Salmon – Good fats provide a ton of energy. Protein and those healthy fats come together to fill you up, supply long term energy through the day, and keep your cells feeling their best. That is because the omega 3s in this fish resupply the brain with important building blocks, improve mood, energize cells, and protect the heart.
Coconut Oil – This unique plant oil offers saturated fats that are far healthier than they have been made out to be in the past. Scientists now know that saturated fats help remove fat cells from the liver, promote fat burning, provide long term energy, balance hormones, and protect the body from a host of problems by increasing immune function.
Nuts & Nut Butters – Nuts, like salmon, are packed with both protein and good fats, with just a smattering of healthy carbs. This combination makes great snacking and boosts energy levels. Plus, nuts have a good amount of B vitamins and minerals like magnesium, both linked to countering fatigue.
Bananas – Bananas are bursting with carbs, so they aren’t a go-to for Keto, but for those not restricting their carbohydrates, bananas supply a good amount of complex carbs that burn slowly thanks to the fiber. Plus, potassium is important for muscle health. Just choose semi-ripe bananas. Too ripe and they are mostly sugar.
Dark Chocolate – Yes, a treat may be just what you need to get your energy up. Natural stimulants, healthy fats, antioxidants, and hormone boosters all come together in dark chocolate. Eat one small square when feeling low and enjoy the lift to energy and well-being.
Avocado – This fruit comes with healthy fats and fiber, so it satisfies cravings, fills you up, and supplies slower burning energy than more sugary siblings. It also happens to be delicious and versatile. You can use avocado sliced, diced, spread, and even as a frosting base.
Egg – Like many on this list, the humble egg contains a good mix of protein and fats to keep you energized longer. Do not worry about the yolk either. We have established that saturated fat is far healthier than we were taught growing up.
Coffee – This stimulating beverage has its place in moderation. Just know it tends to spike and fall off quickly. Too much and it makes you jittery too. You can get better results by combining it with other ingredients, like coconut oil.
Green Tea – Green tea may be better for you in the long run than coffee. Full of naturally occurring caffeine, powerful antioxidants, and one potent amino acid (L-Theanine) that makes the caffeine work longer for you without jitters or crashes. Green tea simply does more. Try matcha for even more benefits with your green tea as it also contains fiber, chlorophyll, extra antioxidants, and even more of this magic amino acid.
Oatmeal – Like bananas, oatmeal is full of complex carbs, protein, fiber, and some solid vitamins and minerals. Try steel cut over rolled for more sustained energy and a more satisfying feel. Add berries for a small lift or cinnamon to balance blood sugar.
Beans, Lentils & Hummus – Beans, hummus, and lentils fill you up while also supplying a good amount of sustained energy from complex carbs and protein. These come with fiber to stabilize blood sugar for fewer spikes and crashes. Bonus, they have iron to combat anemia.
Black Ginger – We are familiar with ginger and its cousin turmeric, but there are more cousins out there to meet. Black ginger has the anti-inflammatory, anti-nausea, and antioxidant effects of regular ginger, but adds to it a boost to energy and metabolism uniquely its own. Increased endurance inside and outside the gym is at hand.
Yogurt – Yogurt combines proteins and fats in a good way, with added calcium for healthy muscle cells and bones. The health benefits of whatever toppings you like most matter too. Nuts, seeds, fresh fruit, or dark chocolate all work.
Sleep – Getting plenty of rest is important too. That is when the body rebuilds, cleans house, and handles repairs. Make sure you get your eight plus a night. Feeling low? Take a quick nap. Ten to fifteen minutes is enough to get you feeling refreshed without any grogginess.
Exercise – Your activity level matters as well. Our bodies were designed to move. It is how our lymphatic system works, how muscles grow, how bones stay strong, and we tend to feel sluggish when we are not fully burning through those metabolic pathways often. Exercise also releases stress, which tends to drag us down too.
Meditation – Mindfulness can also help bolster energy levels. Try taking a break to listen to music, breathe deeply, and concentrate on yourself when you start feeling that afternoon low. You will come back refreshed and refocused. It is the next best thing to a nap.