It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.

What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork.

Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep.

If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

Image: ©Gilaxia GettyImages. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.

People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet. Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C.

Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.

Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.

Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.

Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people. Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy.

While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1.

The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.

Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.

People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.

Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help. Dark chocolate may be an easy way to increase energy.

Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids. A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.

This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy.

Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.

Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.

This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.

One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.

Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA.

Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar.

The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy. Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day.

Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.

Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.

Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix. Water is the most crucial energizing ingredient on this list.

Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.

Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated. Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive.

Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better. Coffee is a stimulant, however, so people should consume it in moderation.

Too much coffee may lead to energy loss as the body withdraws from the caffeine. Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body.

The result may be a smoother transition than coffee to a more awake and energetic state.

Getting enough sleep — around seven to nine hours every night — is key to keeping you energised throughout the day. Living 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 re-examine lifestyle factors which might be robbing you of precious energy.

The amount of energy in a food is measured in calories kcal. Following this logic, you could end up eating nothing but crisps and ice-cream — a sure-fire way to end up lethargic and lacking in energy.

Look out for fibre, healthy fats, protein and unrefined carbohydrates which provide your body with steady energy over a longer period.

Eating just one banana before a 75km cycling trial has proven just as effective as drinking an endurance-boosting carbohydrate drink. Much like apples, strawberries provide natural sugar, which your body can quickly turn into energy.

Prized for their superior energy-giving properties, these tiny seeds provide stable energy thanks to their protein, healthy fats and fibre.

A simple DIY energy drink can be made by adding a sprinkling of chia seeds to water and leaving in the fridge until the seeds have fully swollen around 30 mins. According to some studies, low levels of omega 3 fatty acids are associated with chronic fatigue, so include fish in your diet around twice a week.

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

Eggs also provide protein, which slows down the release of glucose into your bloodstream, meaning your energy will be slow and steady. Sometimes overlooked at breakfast in favour of tempting sugary cereals, oats have been powering mankind since ancient times.

Thanks to the beta-glucan a type of soluble fibre oats contain, oats slow the release of glucose into the blood. They also contain protein and fibre — key for slower digestion and, crucially, a slower release of energy. Seeds are easy to incorporate into your daily food — just sprinkle into smoothies, porridge, yoghurt and salads.

They come with natural sugars, which gives you that energy boost without the skyrocketing blood sugar levels that come with other simple sugars. This means they digest at a steady pace, releasing glucose into the blood slowly and providing steady energy. Coming with a healthy dose of protein, fibre and vitamin B9 folate , chickpeas are also energy-packed enough to keep you going until your next meal.

Chickpeas are the primary ingredient in the much-loved Middle Eastern dip hummus, so grab some crunchy vegetables and get scooping. A plant with a reputation in the 21 st century West as a superfood, quinoa has been providing energy to people in South American countries for thousands of years.

Leafy green vegetables like spring greens, spinach, cabbage and watercress are great energy foods. Amazingly, this indulgent treat is also a food that gives you energy.

It contains caffeine and sugar — both known for giving us a boost. Eat dark chocolate sparingly, though, as too much sugar can elevate your blood sugar levels too quickly, leading to a slump later.

Lentils contain fibre and complex carbohydrates, both good for slow-release energy. Lentils also contain iron. Staying hydrated is key for optimal mental and physical function, and not drinking enough fluids will leave you feeling weak, tired and foggy.

Green tea contains the plant compound L-theanine as well as caffeine, both known for their energy-boosting properties. The combination of the two has proven in one study to be beneficial in improving cognitive performance.

Caffeine is a stimulant that speeds up the messages between our brain and body. When consumed in small doses, and as part of a healthy diet, it can help us feel more alert. Instead of a slice of cake or chocolate bar as a pick-me-up, get into the habit of eating a few dates instead.

Orexin is a brain chemical that helps keep you awake — so it makes sense that cutting down on sugar will help you feel more alert. Then, they behave similarly to sugar by causing a rush of energy while the blood sugar is high, followed by an energy crash as the blood sugar drops.

When a plateful of greasy food hits the stomach, blood is diverted away from the rest of the body, including the brain, leaving you sleepy and unfocused. A healthy, balanced breakfast offers the energy you need during your busy morning and can stop poor food choices later in the day.

Not only does it disrupt your sleep, making it less restful, your body also has to work overtime metabolising the alcohol, making you feel drained. Usually, making lifestyle adjustments getting more sleep, quitting alcohol, exercising more and including energy-boosting foods in your diet can help you out of an energy slump.

Handpicked content: 4 natural ways to get energy. Masters Degree in Toxicology and BSc Hons in Medical Biochemistry. Shop now. Save article. Health Hub Home Conditions 30 foods that give you energy.

Where does our energy come from? In all animals, including humans, energy comes from food. The good news is- you can increase energy levels through food.

Summary We get sustainable energy from fibre, healthy fats, protein and unrefined carbohydrates Getting enough good-quality sleep no screens or interruptions helps support our energy requirements throughout the day Not smoking or drinking alcohol and getting enough exercise also help raise daily energy levels.

Again, the fibre content of strawberries means the energy they provide is sustainable. Chia seeds Prized for their superior energy-giving properties, these tiny seeds provide stable energy thanks to their protein, healthy fats and fibre.

Tuna and salmon Oilier, fattier fish such as tuna and salmon are excellent sources of omega 3 fatty acids. Almonds are a source of vitamin B2 aka riboflavin , which helps us release energy from food. They also contain manganese and copper both key to the production of energy.

Eggs Packed with energy-releasing B-vitamins, eggs are one of the best energy foods. Oatmeal Sometimes overlooked at breakfast in favour of tempting sugary cereals, oats have been powering mankind since ancient times. High in healthy unsaturated fats and calories, avocados also contain a high amount of fibre.

Chickpeas Coming with a healthy dose of protein, fibre and vitamin B9 folate , chickpeas are also energy-packed enough to keep you going until your next meal. Quinoa A plant with a reputation in the 21 st century West as a superfood, quinoa has been providing energy to people in South American countries for thousands of years.

Quinoa is also a good source of protein, vitamins and minerals. Peanut butter Sugar-free peanut butter is a healthy, energy-rich choice. Chicken Chicken is packed with lean protein. Dates These jammy, sweet fruits are high in natural sugars, giving them a caramel-like taste. This is why dates are a common ingredient in energy balls.

Shop Energy Bars. Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.

The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.

Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.

Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.

Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix. Water is the most crucial energizing ingredient on this list.

Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water. Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated.

Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive. Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.

Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine. Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body.

The result may be a smoother transition than coffee to a more awake and energetic state. Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee.

Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.

As a study in the journal Nutrients notes, yerba maté may also improve mood and help people feel full, even after exercise, which may be helpful for those looking to lose weight while maintaining their energy levels. While most foods provide energy, the ones above focus on sustained energy.

Foods to try to avoid may include:. While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet. Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them.

People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy. Some foods can benefit a person's liver health. Learn more about the best food and drink options here and what options to avoid to benefit the liver.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best foods to eat for energy? Medically reviewed by Katherine Marengo LDN, R. Fruits Animal products Vegetables Grains Beans and legumes Drinks Foods to avoid Takeaway All foods give a person energy, but how they affect the body can vary greatly.

Share on Pinterest Bananas are rich in potassium. Animal products. Share on Pinterest Salmon contains omega-3 fatty acids, which may improve brain function and reduce fatigue. Beans and legumes. Share on Pinterest Lentils are an excellent source of protein and fiber.

Foods to avoid. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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Complex or low GI carbs ensure a steady energy supply throughout the day. Caffeine is the most widely consumed stimulant in the world. Caffeine-containing foods and beverages such as coffee, tea, caffeinated sodas, energy drinks, matcha, chocolate, guarana, and yerba mate may also help reduce symptoms of fatigue and improve alertness and vigilance 7.

Adenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus 8 , 9.

Nevertheless, be mindful about the type of caffeinated products you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe.

Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors 6. Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects.

Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 , Current Physical Activity Guidelines for Americans recommend that adults get — minutes 2.

Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue. Not drinking enough water may lead to dehydration. Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness 15 , According to the Institute of Medicine, men need about However, your needs may change depending upon the climate and your physical activity levels One easy way to stay on top of your hydration status is by monitoring your urine color.

A clear or pale color is a good indicator of optimal hydration Sleep health deserves the same level of attention as exercise and diet when it comes to energy levels and general health Your body needs sleep for energy restoration and conservation.

Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health 18 , Adequate sleep will not only improve your energy levels but also potentially your overall health and quality of life.

Staying on top of your physical activity levels, hydration, and sleep will also help reduce tiredness and keep you feeling energized during the day. While all foods provide energy, eating a wholesome diet rich in complex carbs may be the best way to avoid energy crashes throughout the day.

In addition, be sure to accompany a well-balanced diet with enough exercise, hydration, and ample sleep to improve your energy levels and reduce fatigue. Try this today: Check out this article on healthy and energizing snacks , which provides wholesome alternatives for when you need a mid-morning or afternoon pick-me-up.

Nutrition Facts for Spinach. Vitamin C is needed for transporting fats into the cells of the body for energy production. Nutrition Facts for Baked Sweet Potatoes. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle. Nutrition Facts for Hard Boiled Eggs.

Fruits are also high in fiber , vitamins, and antioxidants. Nutrition Facts for Apricots. Furthermore, green tea may also help lower cholesterol. Nutrition Facts for Green Tea.

They are also high in vitamins and minerals. Soaking nuts in water overnight 'activates' them starts the germination or sprouting process increasing the nutrient value even more and making them easier to digest. Nutrition Facts for Almonds. Copper and phosphorous are involved in converting food into energy and releasing it into cells so it's available for use by the body.

Nutrition Facts for Edamame. Include them in salads or enjoy beans on toast the reap the benefits. A low-calorie energy booster, blueberries contain antioxidants to protect cells from oxidative stress and increase oxygen delivery to muscles.

They also contain vitamin C and K, as well as fibre to support stable blood-sugar levels. While they aren't hugely energy dense, the micronutrient content makes them a perfect energy food to include in your balanced meals.

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