Top 10 Energy-Boosting Foods That Provide Sustained Energy

In today’s fast-paced life, feeling low is almost considered normal. We’re all guilty of relying on caffeine, sugary snacks, and energy drinks for a quick fix. But is this a real solution that will prevent an energy crash? Deep down, we all know providing your body with a nutrient-dense diet is what will provide your body with sustained energy. This blog aims to provide you with 10 such energy-boosting foods along with ways you can add them to your diet. Additionally, some foods you shouldn’t rely on are also mentioned in this blog. Keep reading to formulate a custom plan that is balanced and quite easy to follow.

A] Foods That Provide You With Real Energy

Here are certain foods we recommend based on their rich content of carbohydrates, protein, fats, fiber, and more:

1. Oats

Packed with complex carbohydrates, oats are an amazing way to ensure that your blood sugar stays stable. Along with carbohydrates, oats contain several B vitamins, such as vitamins B1, B5 and B6. Unlike other sugary breakfast options, oats form a quick yet energy-boosting food.

How To Include These:

Cook them with your choice of milk and add toppings such as fruits, seeds, cocoa powder or nuts for flavour. Overnight oats are yet another way to add these naturally energy-boosting foods to your diet.

2. Eggs

Everyone knows eggs are one of the most nutrient-dense foods that you can add to your diet. Packed with a combination of protein, healthy fats and essential vitamins, eggs are an excellent way to provide your body with stable energy.

How To Include These:

Boiled or poached eggs are an easy and quick breakfast option that you can add to your diet. If you have more time on your hands, you can also go for scrambled eggs or omelettes. 

3. Bananas

Packed with potassium, bananas are a great way to fulfil your carbohydrate and fibre requirements. The mix of natural sugars such as glucose, fructose and sucrose in these foods provides your body with increased stamina and energy levels.

How To Include These:

You can eat bananas as a whole snack or add them to your smoothies, depending on how you like them. Most people prefer bananas in their pre-workout or post-workout meal.

4. Nuts And Seeds

Vegetarians should definitely include these fat- and fibre-rich foods in their diet. Rich in magnesium, these foods are a great way to promote muscle relaxation. Being rich in vitamin E, these foods help with oxidative stress and prevent midday energy crashes. 

How To Include These:

You can add these as your evening munchies or include them in your salad for an extra crunchy texture. Read this article from Harvard Health on more ways to add nuts and seeds to your diet. 

5. Berries

Berries are one of the tastiest yet low-glycaemic fruits that you can add to your diet. Filled with vitamin C and antioxidants, these provide excellent protection against mental fatigue. You do not have to stick to a particular type. Take your pick between blueberries, strawberries, raspberries or blackberries. 

How To Include These:

Combine these with the food items such as bananas, nuts, and seeds we mentioned earlier for a power-packed meal that will provide you with crash-free energy. 

6. Yogurt

For all the protein enthusiasts, adding yoghurt to your meal ensures you get both protein and probiotics from a single food item. Further, yoghurt is also known to improve your digestion owing to the presence of good bacteria. 

How To Include These:

While some people tend to prefer flavoured options, Greek yoghurt is another way to add these to your diet. Instead of relying on unhealthy sauces, you can add this and create your own healthy dips.

7. Leafy Greens

Leafy greens are rich in both magnesium and folate content. These not only help with energy production but also help to reduce inflammation. Spinach, kale, Swiss chard, and fenugreek are some options we recommend from our side. 

How To Include These:

Instead of frying these, steaming these would be a better option to retain the mineral absorption. Adding these leafy greens to your soups or dals is a great hack to add to your diet. 

8. Sweet Potatoes

Sweet potatoes are loaded with complex carbohydrates and a high content of vitamin A that helps to increase both stamina and energy. Additionally, these are also used to relieve muscle cramps by athletes. Read our blog to know about the 10 best foods that help alleviate muscle cramps. 

How to include these:

Simply boil these in water for 15-20 minutes, and they’ll be done. You can make healthy fries at home by replacing these with your regular potatoes. Lastly, you can also add them to your soups. 

9. Dark Chocolate

Nutrients such as caffeine and theobromine in chocolate allow for better focus and more alertness. It’s better to go for a dark chocolate that has a cocoa content of 70% or higher, instead of relying on artificially sweetened chocolates. 

How To Include These:

Include a small piece in your oatmeal or smoothie. You can also have this food item with berries for your evening snack. 

10. Avocado

Avocado is a good food option if you’re looking to add healthy fats to your diet. Along with fats, it’s also a rich source of vitamins B5, B6, and B9. The rich vitamin B content in avocados makes them an amazing energy-boosting food. 

How To Include These:

Combine them with eggs and toast for a wholesome meal rich in nutrients. As a savoury meal, avocado as guacamole combined with chips goes well for an evening snack. Additionally, you can add these to your wrap or sandwiches.

For more food choices, check our diet and nutrition services to create a customised plan tailored to your needs. 

B] Certain Foods You Should Not Rely On

While certain food items may give you instant energy in the beginning, this energy won’t last. Here are certain foods that do more harm than good, according to us:

1. Caffeine

Due to adenosine, caffeine provides a short-lived energy, but this ultimately leads to an energy crash later on. In some people, the dependency on caffeine also increases with time. You should not have more than three coffee cups per day. 

2. Sugary Snacks

Sugary snacks are often high in their carbohydrate content. These lack the essential vitamins, minerals or protein content required for your body. Further, these also contribute towards the rising inflammation levels in your body.

3. Energy Drinks

Energy drinks are often high in their sugar, caffeine or stimulant content, such as taurine. While these food items do give you energy, they often leave you feeling fatigued later on. With energy drinks, you are more likely to experience an increase in your heart rate, blood pressure, and so on. Children should avoid them entirely, and adults should stick to one can per day. 

Conclusion

Relying on quick fixes is not a real solution. Food items such as energy drinks, caffeine, and sugary snacks can be relied on once in a while. It’s vital that you maintain a nutrient-dense, varied diet. Keep alternating between food choices such as oats, eggs, leafy greens, sweet potatoes, and more mentioned earlier so that you don’t get bored. The food choices we’ve mentioned in this article aren’t just energy boosting but tasty as well. Say goodbye to fad diets and hello to increased confidence with Sudam Shelar. At Sudam Shelar, we provide holistic guidance that focuses on your diet and physical activity. Contact us to receive a personalised evidence-based nutrition plan that focuses on long-term success.