What to Eat for An Amazing Boost in Energy

If the saying you are what you eat had any foundation in reality, I’d be bread and protein. Since becoming a gym rat, I’ve become well-versed in knowing what food slows you down and what to eat for an amazing boost in energy. 

Keep reading to find out what to eat for an amazing boost in energy, regardless of whether you’re going to the gym or have a long day at work. Learn how to avoid crashes, what foods offer the quickest pick-me-up, and more today!

What Affects Energy Levels from Food

There are a lot of factors that affect our energy when it comes to food. This includes the size of the meal, time of day, macronutrients, etc. You may have noticed that certain meals cause afternoon drowsiness while others keep you alert and agile. This all comes down to food composition, timing, frequency, and nutrients. 

What to Eat for An Amazing Boost in Energy

Without further ado, there are 5 amazing options for an amazing boost in energy! Plus, check out this article here for more on why certain foods make you sleep!

1. Complex Carbohydrates

Complex carbohydrates are a great option for an amazing source of energy throughout the day. This is because it takes the body longer to digest complex carbohydrates, which can reduce blood sugar spikes that cause crashes. Examples of complex carbohydrates include oats, beans, lentils, quinoa, vegetables, and whole grains. The slow release of energy from complex carbohydrates will fuel you throughout the day. Plus, they contain high amounts of fiber which will keep you full.

2. Leafy Greens

Leafy greens aren’t known for providing energy. They are high in fiber and super low in calories, so why are they on this list? While leafy greens don’t give too much energy, they are an important source of vitamins and minerals. Many of these vitamins, particularly b vitamins, are needed in the body to help convert the food we eat into energy. This is why leafy greens are an important part of our daily diet. Make sure you are consuming enough to help your body feel more energized and alert.

3. Nuts and Seeds

Nuts and seeds are a good source of energy. They are high in calories and provide a nutrient-dense option for fuel. Nuts and seeds also contain important minerals and vitamins, along with healthy fats, all of which work together to improve performance, boost energy, and support the health of the body. Examples of healthy nuts include almonds, pecans, walnuts, cashews, and more. Healthy seeds that you can consume include pumpkin seeds, chia seeds, and sunflower seeds.

4. Eggs

Eggs are one of the best ways to fuel the body. Eggs are a complete protein, meaning they contain all nine essential amino acids that our body needs to thrive. Plus, egg yolks are a good source of many vitamins and minerals such as B12 and vitamin D. These vitamins and minerals are needed for our body to convert food into energy. Plus, eggs are a good source of protein and protein requires more time to digest, which means eggs can also help fill you up for longer. 

5. Whole Foods

In general, whole foods, also known as unprocessed foods, tend to provide more energy than processed foods. This is because foods in their whole form usually contain fewer chemicals, additives, sugar, and filler ingredients. Whole foods allow our body to process and digest nutrients efficiently. When possible, try to eat unprocessed foods or minimally processed foods.

Examples of minimally processed foods include frozen vegetables with no other ingredients added. Freezing whole foods is a good way of preserving nutrient content without having to add chemicals to preserve food. Next time you make a good whole foods meal, try to freeze some serving sizes of it. That way, you have a meal that is convenient to heat up and eat while being beneficial to your body’s health.

Foods for Quick Energy

Sometimes we want stable energy throughout the day, and other times we want a quick pick me up. Here are some examples of foods and nutrients for a quick dose of energy!

1. Bananas

Bananas are a great source of healthy carbohydrates, fiber, and electrolytes. Electrolytes are super important for muscle and nerve function. Some studies have even found that a banana is just as effective as a sports drink due to its composition.

2. Simple Carbohydrates

Complex carbohydrates are digested slowly while simple carbohydrates are digested rapidly. Simple carbohydrates include white rice, fruits, and some vegetables. These are high in sugar and tend to provide an instant dose of energy when you need it. These are helpful for pre-workout snacks as the quickly released sugar is efficiently turned into energy. 

3. Dark Chocolate

Dark chocolate contains important minerals and nutrients. Specifically, dark chocolate contains theobromine, which is a nutrient that can boost energy and increase mental clarity.

4. Caffeine 

Caffeine is a stimulant, meaning it can boost alertness and mental clarity. Caffeine can help increase energy and reduce fatigue, making it a good option for a quick boost in energy.

How to Avoiding Energy Crashes

Energy is important in the body. It makes us feel like we can take on the world. It’s also important to avoid any energy crashes. Eating a well-balanced breakfast with healthy fats, complex carbohydrates, and a good source of protein is one of the best ways to avoid crashes later on in the day. This is because it supports brain health and can activate the metabolism in the body.

You can also avoid crashes by switching out simple carbohydrates for complex carbohydrates. Simple carbohydrates are digested rapidly and can lead to quick spikes in blood sugar. These spikes are quickly corrected, which then leave us feeling tired and unfocused.

 The Takeaway

This is a great list of what to eat for an amazing boost and energy when you need it. Our diet and the things we consume are what make us who we are. We need to focus on eating energy-boosting foods when we need a bit more support. Healthy eating habits can be a good way of regulating energy levels and increasing overall wellness. Try this out and watch how you gain the energy needed to tackle life like a pro athlete!

Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.