Boost Your Energy Levels with These Powerful Superfoods

What you eat can make a big difference in how energized you feel. Nutrient-dense foods provide your body with what it needs to power through your day and feel great along the way. Consider adding these natural energy boosters to your shopping list.

Best foods for energy to start the day

For energy-building breakfasts to kick the day off right, aim for a meal that includes healthy protein, complex carbohydrates and healthy fats. Protein builds and repairs body tissue and transports nutrients. Healthy fats help you absorb vitamins, while carbs are the primary source of your body’s energy.

Some breakfasts to try include:

• Oatmeal with fruit
• Whole-wheat toast with nut butter
• Egg whites with avocado
• Greek yogurt with turkey sausage

Caffeine in moderation can also add some energy to your day. Black coffee or black tea are healthy and natural options.

Best high energy foods for exercise

Make every rep count with healthy carbohydrate-rich foods that are easy to digest. Focus on whole foods with complex carbs rather than processed foods like cookies or candy bars. Fruits like apples and bananas, wholegrain bread, brown rice, wheat pasta and potatoes will fuel you up before a workout and keep your energy levels high.  

The Mayo Clinic recommends eating large meals at least three hours before exercising or eating a snack 1-3 hours before exercising. Remember to stay hydrated, too, since dehydration can decrease your energy.

Best nutrient-dense foods for the workday

To stay alert during work, look for foods with high-quality protein, healthy fats and fiber. These foods take longer to digest, so your blood sugar levels will adjust gradually instead of spiking to result in an energy crash.

For a lunch that supports your work productivity, try nutrient-packed meals like:

• Salmon or tuna with leafy greens
• Turkey with fresh fruit
• Beans with brown rice
• Vegetable soup

You can meal prep these at the beginning of the week for easy and simple pre-packed lunches. Try to avoid packaged lunches when possible since they can be high in sodium and refined carbs that can make you feel fatigued.

Best foods for energy when you’re tired

Wondering how to get an energy boost when you don't have any? Grab a whole, unprocessed snack. Look for foods packed with vitamins and minerals that your body can use to operate optimally. Some ideas:

• Raw, unsalted nuts and seeds like almonds and Brazil nuts provide protein, fiber, B vitamins, magnesium and healthy monounsaturated fats
• Raw fruits and vegetables like oranges, carrot sticks and apples have fiber, vitamins and high water content to revitalize and hydrate you
• If you want sustained energy rather than a sugar spike, try dates instead of a candy bar or baked good. Dates provide nutrients like calcium, iron and zinc for a sweet and healthy snack

You can also make your own energizing protein balls. The varieties are endless. Try making some with your favorite nut butter, oats, a natural sweetener like agave nectar or maple syrup and protein powder.

Fuel your body with the good stuff

Natural foods provide your body with optimal nutrients to keep it working correctly when you need energy. If you’re short on time, whole foods like fresh fruit or veggie sticks provide your body with high-value energy that can keep you alert for longer.

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