Learn which nutrient-dense foods are best for breakfast, workouts and staying alert during the workday. Get coupons for high-energy foods with Save.
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.
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:
Caffeine in moderation can also add some energy to your day. Black coffee or black tea are healthy and natural options.
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.
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:
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.
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:
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.
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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