Feeling Low on Energy? 10 Foods That Can Give You a Boost

Here are a few foods you can try to incorporate into your diet. If you see that it’s still not working, then it’s best to visit your local GP for a health checkup. If you continue to experience tiredness, you could be deficient in certain vitamins and minerals, and might need a supplementation.

Bananas

Bananas are great for energy and they might just be the number one choice if you need boost. They contain just the right amount of complex carbohydrate (which will keep you feeling fuller for longer) and will also provide you with potassium and vitamin B6, which will all help to lift your energy levels.

Fatty fish

Unlike fatty meat, which is not good for your health at all, fatty fish is excellent for your health. One serving of tuna or salmon provides you with vitamin B12, a vitamin known for its energy boosting properties. It’s also rich in omega-3-fatty acids which can help to reduce inflammation – a common cause of fatigue.

Brown Rice

Brown rice has more fiber, vitamins, and minerals compared to its white counterpart. But more specifically, it contains manganese, a mineral that helps your body to break down carbohydrates and proteins in order to generate energy. And brown rice also has a low glycemic index, which helps to regulate blood sugar levels.

Coffee

Despite getting a lot of bad publicity, coffee can actually be a great option if you need a quick boost of energy. The caffein in coffee is quickly absorbed into your bloodstream, which results in the production of epinephrine – a hormone that stimulates the body and the brain. Just make sure that your don’t consume more than 4 cups a day, otherwise you might experience more tiredness!

Eggs

Eggs not only keep you fuller for longer (making them a great breakfast option), but they’re also high in protein, which provides you with a sustained source of energy. It also contains leucine – an amino acid that stimulates energy production. As if that’s not enough, eggs are rich in B vitamins too!

Water

You might be asking how can water help with energy if it contains no calories or nutrients? But your body needs fluid in order to complete necessary cellular functions. One of these functions is energy production. If you don’t drink enough water, you might start feeling tired because of the slowing of these cellular functions. Make sure to sip on water throughout the day.

Almonds

Almonds are one of the best options for snacking. They contain high amounts of magnesium and B vitamins, both of which helps your body to convert food nutrients into energy. Magnesium is essential for energy, and if your levels are low, you might experience low levels of energy and will become tired quickly while exercising.

Peanut butter

Another great snack for energy is peanut butter. It’s high in fats (the good ones!) and protein. It is a calorie-dense food, but snacking on peanut butter will prevent you from snacking on high sugar foods which could spike your blood sugar level and leave you feeling low on energy.

Oatmeal

Oatmeal is easily any nutritionist’s favorite food. The high-fiber content of oatmeal makes it filling and provides you with a sustained release of energy. It prevents spikes in your blood-sugar levels, which means you will feel more energized. You will also feel fuller for longer, which will keep you from reaching for unhealthy candy.

Greek yoghurt

If you’re feeling tired, then a serving of Greek yogurt might just be what you need. Being so high in protein, it makes an ideal breakfast, lunch, or dinner. You can also add any toppings you like, to give it even more energy-boosting properties. Add in some other foods like almonds, bananas or even peanut butter.