30 foods that give you energy Holland & Barrett

30 foods that give you energy

March 3, 2024

You can boost your energy levels by adding certain (delicious!) foods to your plate every day. But what is the best food to obtain energy?

In this article, we'll look at where energy comes from, what foods give you energy, and five energy-sapping foods you should avoid.

Where does our energy come from?

In all animals, including humans, energy comes from food.

Inside everything we eat and drink (aside from plain water) are energy-rich molecules, like glucose.

So when we eat a bite of food or take a sip of fruit juice, for example, these energy-rich molecules enter our stomach and are then broken down by the body to use as fuel.

Carbohydrates, fats and proteins are known as "macronutrients", the main food groups that provide energy.

Other nutrients can also give us energy, including amino acids like leucine, as well as B vitamins and caffeine.

What affects energy levels?

Getting enough sleep (seven to nine hours each night) is key to staying energized throughout the day.

Eating a generally healthy diet, not smoking, avoiding alcohol, and getting some form of daily exercise all affect energy levels, so it might be time to reexamine lifestyle factors that could be robbing you of that valuable energy.

The good news is that you can increase energy levels through food.

The amount of energy in a food is measured in calories (kcal). However, it is not as simple as eating a lot of high-calorie foods to increase energy levels.

Following this logic, you could end up eating nothing but chips and ice cream, a sure way to end up lethargic and out of energy.

Instead, consider whether the food you eat is a sustainable energy source.

Look for fiber, healthy fats, protein, and unrefined carbohydrates that provide your body with consistent energy for a longer period of time.

Summary

We get sustainable energy from fiber, healthy fats, protein and unrefined carbohydrates.
Getting enough, good quality sleep (without screens or interruptions) helps meet our energy needs throughout the day.
Not smoking or drinking alcohol and getting enough exercise also help raise daily energy levels.

30 foods that give you energy

Bananas

Bananas are one of the best foods for energy.

They are full of energy-rich carbohydrates and contain potassium and vitamin B6, both associated with energy production.

Eating just one banana before a 75km cycling event has been shown to be as effective as drinking a carbohydrate drink in increasing endurance. 6

Apples

Apples are a great source of energy thanks to the natural sugars they contain, which fuel the body.

They are also high in fiber, meaning the energy apples provide is the longer-lasting type that doesn't cause a crash like caffeine.

Strawberries

Like apples, strawberries provide natural sugar, which the body can quickly convert into energy.

Once again, the fiber content of strawberries means that the energy they provide is sustainable.

100 g of strawberries provide almost 5 g of natural sugar and only 32 calories.

chia seeds

Prized for their superior energy properties, these small seeds provide stable energy thanks to their protein, healthy fats and fiber.

You can make a simple homemade energy drink by adding some chia seeds to water and leaving it in the refrigerator until the seeds have completely swollen (about 30 minutes).

Tuna and salmon

Fattier, fatty fish, such as tuna and salmon, are excellent sources of omega-3 fatty acids.

According to some studies, low levels of omega-3 fatty acids are associated with chronic fatigue, so include fish in your diet about twice a week.

Sweet potatoes

Not only do sweet potatoes provide a steady supply of energy thanks to their fiber and complex carbohydrates, but they also contain manganese, which helps break down nutrients to provide energy to the body.

Raisins

Portable and easy to eat, you can carry raisins everywhere for energy on the go.

What's more, raisins have been shown to produce sustained energy during long-duration athletic competitions, equivalent to traditional sports energy gels.

Almonds

For afternoon slumps, try almonds instead of a sweet.

Almonds are a source of vitamin B2 (also known as riboflavin), which helps us release energy from food.

They also contain manganese and copper, both key for energy production.

Eggs

Packed with energy-releasing B vitamins, eggs are one of the best energy foods.

Eggs also provide protein, which slows the release of glucose into the bloodstream, meaning your energy will be slow and steady.

Beans

Beans are a great source of complex carbohydrates and fiber, meaning they provide consistent energy that won't have the "roller coaster" effect on your energy levels that eating sugary foods has.

Oatmeal

Oatmeal, sometimes ignored at breakfast in favor of tempting sugary cereals, has fueled humanity since ancient times.

Thanks to the beta-glucan (a type of soluble fiber) contained in oats, oats slow the release of glucose into the blood.

This means you won't get a short burst of energy followed by fatigue, but rather a gradual release of energy over a few hours.

Seeds

Seeds, such as pumpkin, flax, and flax, contain healthy, energy-rich fats.

They also contain protein and fiber, essential for slower digestion and, above all, slower energy release. sixteen

The seeds are easy to incorporate into your daily food: simply sprinkle them on smoothies, porridge, yogurt and salads.

Greek yogurt

Greek yogurt can help you fuel up after exercise by giving you a dose of carbohydrates, while the protein content (surprisingly high, almost 9g of protein per 100g) ensures that the energy from the carbohydrates is digested slowly and doesn't leave you feeling sick. produce a spike or a fall.

Oranges

Oranges are one of the best foods for energy.

They come with natural sugars, giving you that boost of energy without the high blood sugar levels that come with other simple sugars.

This is due to the high fiber content of the fruit: about 3 g of fiber per orange.

Integral rice

Brown rice, a carbohydrate-rich whole grain, packs a lot of energy.

It is digested more slowly than white rice, which means that the energy it provides is more sustainable and long-lasting.

Avocado

Are avocados the perfect snack?

High in calories and healthy unsaturated fats, avocados also contain a high amount of fiber.

This means they digest at a constant rate, releasing glucose into the blood slowly and providing constant energy.

Chickpeas

Containing a healthy dose of protein, fiber, and vitamin B9 (folate), chickpeas also pack enough energy to keep you going until your next meal. twenty-one

Chickpeas are the main ingredient in the popular Middle Eastern dip hummus, so grab some crunchy veggies and get digging.

Quinoa

Quinoa, a plant with a reputation as a superfood in the West in the 21st century, has provided energy to the inhabitants of South American countries for thousands of years.

Quinoa is also a good source of protein, vitamins and minerals. 22

Green leafy vegetables

Leafy green vegetables such as baby greens, spinach, cabbage and watercress are excellent energy foods.

This is because they are rich in energy-boosting nutrients such as magnesium, potassium, and vitamins A, C, and K.

Matcha

Matcha is made from the ground leaves of the green tea plant.

Because it's made from ground leaves, matcha has a high concentration of nutrients and caffeine (64 mg of caffeine per cup), giving you a boost.

Dark chocolate

Surprisingly, this delicacy is also a food that gives you energy. It contains caffeine and sugar, both known to give us a boost.

However, eat dark chocolate in moderation, as too much sugar can raise your blood sugar levels too quickly, causing a subsequent crash.

Wholemeal bread

While it's true that too many simple carbs will leave you sluggish, don't eliminate whole wheat bread.

It has slightly more calories than white bread, but the fiber it contains from wheat germ and bran is the key to its slow-release energy, making it the healthiest option.

Lentils

Lentils contain fiber and complex carbohydrates, both good for slowly releasing energy. Lentils also contain iron.

If we don't have enough iron, our red blood cells are not as effective at supplying our organs and tissues with the oxygen we need to function, causing tiredness and fatigue.

Water

It is essential for all bodily processes. Staying hydrated is key to optimal physical and mental function, and not drinking enough fluids will leave you feeling weak, tired, and foggy.

Green Tea

Green tea contains the plant compound L-theanine and caffeine, both known for their energy-boosting properties.

The combination of the two has been shown in a study to be beneficial in improving cognitive performance.

Coffee

Caffeine is a stimulant that speeds up messages between our brain and our body. Consumed in small doses, and as part of a healthy diet, it can help us feel more alert.

Peanut butter

Unsweetened peanut butter is a healthy, energy-rich option.

Healthy fats, fiber and protein mean the energy you'll get burns slowly, unlike chocolate spread, which hits your bloodstream all at once.

Chicken

Chicken is packed with lean protein.

Not eating enough protein throughout the day can lead to fatigue, so protein-rich foods in general can help if you experience sluggishness. 29

Fortified cereal

Choose a high-fiber, low-sugar cereal, such as bran flakes, fortified with vitamin B12.

Since vitamin B12 helps produce red blood cells, a drop in production means there is less oxygen to keep the cells functioning, which can lead to feelings of tiredness and weakness.

Dates

These sweet, candied fruits are high in natural sugars, which gives them a candy-like flavor.

Instead of a piece of cake or a chocolate bar as a pick-me-up, get into the habit of eating some dates.

They are high in potassium and magnesium, both important for energy production, and also contain iron and folate along with fiber.

That's why dates are a common ingredient in energy balls.

What foods deplete your energy?

Sugar

After an initial rush, sugar makes you feel more lethargic and tired.

The more sugar you eat, the less orexin your brain can produce.

Orexin is a brain chemical that helps keep you awake, so it makes sense that cutting back on sugar would help you feel more alert.

refined carbohydrates

Refined carbohydrates, also known as "simple" carbohydrates and "white" carbohydrates, are quickly broken down into blood glucose in our body.

They then behave similarly to sugar by causing a surge of energy while blood sugar is high, followed by a crash of energy when blood sugar drops.

White bread, white rice, and white pasta are on this list.

Fried food

Fried food is hard on digestion.

When a plate full of greasy food hits your stomach, blood is diverted from the rest of your body, including your brain, leaving you drowsy and unfocused.

Skip breakfast

Breakfast is key to giving your body the energy it needs to get through the day.

A healthy, balanced breakfast provides the energy you need during your busy morning and can prevent poor food choices later in the day.

Alcohol

This shouldn't surprise us, but alcohol consumes a lot of energy.

Not only does it disrupt your sleep, making it less restful, but your body also has to work overtime to metabolize the alcohol, making you feel exhausted.

Could the low energy be a sign of something else?

Usually, making lifestyle adjustments (getting more sleep, giving up alcohol, exercising more, and including energy-boosting foods in your diet) can help you get out of an energy crisis.

In some cases, there may be something else behind your fatigue.

Anemia
Post-viral fatigue
Low in B vitamins
Depression
The pregnancy
Sleep apnea
Underactive thyroid
Celiac Disease
Anxiety

Talk to your GP if you are worried.

The advice in this article is for information only and should not replace medical care. Consult your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements should not be used as substitutes for a varied and balanced diet and a healthy lifestyle.