Foods for Better Energy

The good news is you can change this by incorporating some energy-boosting foods into your diet to help you keep powering through your day. Here, we’ll explore how food gives us energy, the foods you should be including, and those that are best avoided, before sharing our favourite tips to help you maintain your energy throughout the day.

How Do Foods Give Us Energy

Food is a vital source of energy and provides calories, units of energy that our bodies use to function. When we eat, our digestive system breaks food down into smaller components, called macronutrients, which include carbohydrates, proteins, and fats. Through several metabolic processes, these macronutrients are then converted into energy.

The primary source of energy for humans are carbohydrates which are broken down into glucose (sugar). Glucose enters the bloodstream where it can be taken up by cells immediately or stored for later use as glycogen. Proteins and fats can also be used for energy, particularly if glucose is in short supply.

Energy is required for everything you do, from thinking and breathing to jogging and completing your day job. That’s why choosing the right foods to effectively fuel your body and maintain steady energy levels throughout the day is crucial.

10 Foods for Better Energy

The following 10 foods should be included in your daily diet to help keep fatigue at bay.

1. Unprocessed foods

Whole or unprocessed foods are those that are as close to their natural state as possible, such as fresh fruit and vegetables and minimally processed whole grains and legumes. These foods are nutrient-dense, free from added sugars, preservatives, and unhealthy saturated fats that can lead to energy crashes, providing your body with a sustained source of energy.

2. Fruits and vegetables

Fruit and vegetables are good and reliable energy sources because they contain nutrients known to fight fatigue, such as:

• fibre
• magnesium
• potassium
• vitamins A, C, and K
• iron

Some examples of the fruits and vegetables you should include in your diet:

• apples
• blueberries
• bananas
• carrots
• broccoli
• spinach
• kale
• sweet potato

The NHS recommends eating at least 5 portions of fruit and vegetables per day in the UK. That’s equivalent to 80g of fruit and veg per portion or 400g per day^[1].

3. Non-caffeinated beverages

When you’re feeling a bit sluggish, it’s easy to reach for an energy drink or a coffee to help stimulate your brain. When you do this, you’re relying on caffeine for its awakening properties. Although caffeine is fine in moderation and may even boost physical and mental energy following a lack of sleep^[2], it shouldn’t be your go-to energy source.

That’s because too much caffeine can cause anxiety, restlessness, sleep issues, headaches, and an irregular heartbeat^[3].

Instead choose natural, caffeine-free energy boosters like black tea, green tea, ashwagandha, ginseng, and Matcha tea or decaffeinated Lion’s Mane mushroom coffee.

4. Lean proteins

Lean or low/no fat proteins like chicken, turkey, fish, eggs, lean cuts of beef, and plant-based options such as tofu, lentils, and edamame are great sources of amino acids that are essential for muscle repair, building tissues, and other important functions.

According to the British Nutrition Foundation, current UK guidelines state that adults should consume around 0.75g of protein per kilogram of body weight per day^[4]. However, this can vary depending on your physical activity, lifestyle, and your age. For example, as we age we begin to lose muscle mass and our body may need more protein to compensate. The research shows that a huge number of people underestimate the amount of protein they require in their diet. For an 80Kg person meeting the 0.75g/Kg daily recommendation requires 60g of protein. It isn’t as simple as 60g of meat, a 180g chicken breast just about delivers this amount of dietary protein.

5. Whole grains and complex carbs

Carbohydrates are our primary source of fuel but not all carbohydrates are created equal. Some, like refined carbs (white bread and pasta, cakes, biscuits, and fizzy drinks), can lead to a rapid blood sugar spike followed by an energy crash, leaving you feeling pretty sluggish. Whereas complex carbohydrates and whole grains are packed with nutrition, including fibre. They are digested slowly, releasing energy over a prolonged period of time and avoiding a huge dive in energy^[5].

Choose foods like fruits, vegetables, wholewheat pasta, oats, quinoa, brown and wild rice instead of high-sugar energy drinks, white bread, or white pasta dishes to give you a consistent supply of energy to keep you focussed on the task at hand.

6. Nuts

Almonds, Brazil nuts, cashews, hazelnuts, pecans, and walnuts are all great sources of healthy fats, proteins, and magnesium, vital for energy. They’re also a great swap for other sugary or salty snacks. Try a handful of nuts as a mid-morning snack or for an extra hint of sweetness, mix in some cacao nibs or dried fruit pieces.

7. Water

Dehydration is often an overlooked cause of fatigue and a decline in alertness and focus^[6]. Although water itself doesn’t provide you with energy, it is important for facilitating many of the processes in the body related to energy production.

So, drinking the recommended 6 to 8 cups of water per day will ensure your body can function at its best and prevent energy dips during the day. Remember you may need to increase your water intake if you are:

• pregnant or breastfeeding
• feeling unwell
• physically active for long periods of time
• in a hot environment^[7]

8. Vitamins and supplements

Consider taking a supplement or choose foods fortified with energy-boosting nutrients such as B12, iron, magnesium, and vitamin D to help combat tiredness and fatigue, and avoid many of the common nutrient deficiencies. Although we would always encourage a ‘Food First’ approach to getting the required amounts of vitamins and minerals, some are a little tricky to pick up in the diet so the addition of a daily vitamin D supplement is certainly something everyone should consider taking.

9. Oats

Oats are an underrated powerhouse when it comes to nutrition. Packed with fibre, complex carbs, and a hint of protein, oats release energy slowly throughout the day, keeping you fueled and focused. Try a bowl of steel-cut porridge oats for a warming and nutritious start to your day.

10. Seeds

Like nuts, seeds are a convenient energy source that might be small but are mighty when it comes to their benefits. Research shows that flaxseeds are much more effective at combating mental fatigue in children and adolescents compared to puffed wheat. Take advantage of the fibre, protein, and healthy fats that chia, flax, and pumpkin seeds can offer by adding them to snacks, smoothies, and salads.

Tips for Maintaining Energy Levels Throughout the Day

Keeping your energy levels up throughout the day isn’t just about what you eat, but also how you eat. Here are some of our top tips to keep your energy levels balanced throughout the day and avoid fatigue.

1. Time your meals

If you frequently find that you have a mid-afternoon slump, it could be because you’ve been eating larger meals spread out over longer periods or even skipping meals altogether. Eating smaller, more frequent meals every 3 to 4 hours can prevent energy dips by stabilising your blood sugar levels.

When planning meals be sure to include a mix of complex carbohydrates, proteins, and healthy fats for sustainable energy. Here are some healthy snack ideas you can try:

• a handful of nuts (almonds, hazelnuts, pecans, and walnuts) and an apple
• Greek yoghurt with chia seeds
• Whole grain crackers with hummus or peanut butter and banana

2. Choose low GI foods

Avoid the post-lunch energy slump by focusing on low-glycaemic index (GI) foods like lentils, sweet potatoes, and whole grains. Low GI foods are digested slowly so they gradually release energy which prevents a rapid increase in blood glucose levels^[9]. It’s the large insulin spike that is required to bring your sugar levels back down that causes you to feel sleepy.

3. Limit processed foods

There are many foods that can be appealing to our taste buds, offer convenience, and can claim to increase our concentration and energy levels, but in most cases, these are the foods you’ll want to limit or avoid. That’s because they can often have a detrimental effect on your energy levels.

4. Stay hydrated

Not drinking enough water or clear fluid throughout the day is a big energy zapper. Make it a habit to drink water consistently throughout the day by taking regular sips rather than huge gulps – thirst is an early warning sign that you’re dehydrated. If drinking plain water is difficult, try adding a slice of lemon or lime or cucumber and mint for a refreshing taste.

Tracking Your Energy Levels

Tracking and understanding your energy can make a big difference.

Wearable devices, such as fitness trackers and smartwatches, can help by monitoring metrics like heart rate, sleep patterns, and activity levels to give you insights into how your daily habits impact your energy.

However, for a better understanding, at-home blood tests, like our Tiredness and Fatigue Blood Test and the Nutricheck Blood Test, are excellent tools. These tests assess key biomarkers such as vitamin D, B12, and ferritin, which are crucial for energy production and combating fatigue.

Regularly checking these levels can help identify potential deficiencies and guide you toward targeted dietary and lifestyle adjustments. By combining modern technology with personalised health insights, you can take proactive steps to optimise your energy and well-being.

Conclusion

A balanced diet is the cornerstone of maintaining energy levels. By prioritising nutrient-dense, whole foods in each meal and snack, you’ll effectively fuel your body to help keep your energy levels balanced and avoid rapid slumps.

Experiment with different energy-boosting foods to find what works for you and keep you feeling your best. Making small swaps like choosing whole grains over refined carbs or swapping high-sugar snacks for a handful of nuts or a piece of fresh fruit can make a huge difference.