Mary James

Fuel Your Day The Right Way: Unveiling The Ultimate Energy-Boosting Foods

Thomas Jefferson, American statesman, diplomat, lawyer, architect, philosopher,

If you want something you’ve never had, you must be willing to do something you’ve never done.

Thomas Jefferson

The tried-and-true advice for healthful eating also applies to keep your energy level high: eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils.

Taking a daily multivitamin will ensure that you get the vitamins and minerals you need, but taking extra amounts of individual nutrients won’t boost your energy. In addition, eating certain types of foods in particular amounts can help prevent fatigue.

Eating To Boost Energy

Because different foods are converted to energy at different rates, some - like sweets and other simple sugars - can give you a quick boost, while others - like whole grains and healthy unsaturated fats - provide the reserves you'll need throughout the day.

But keep refined sugars and white starches to occasional treats. They may give you a quick boost, but the feeling wears off quickly and can leave you tired and craving more sweets.

How To Curb Appetite Naturally And Stop Being Hungry

TIP: It doesn’t take much to feed your brain. A piece of fruit or a few nuts is adequate to boost your energy.

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Eat Small Portions And Frequent Meals

Where energy is the issue, it’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain, which has very few reserves of its own, needs a steady supply of nutrients.

Some people felt sluggish after just a few hours without food. But it doesn’t take much to feed your brain. A piece of fruit or a few nuts is adequate to boost your energy.

Why Smaller Is Better

Researchers have observed that the circadian rhythms of people who eat a lot at lunch typically show a more pronounced afternoon slump. The reasons for this are unclear, but it may reflect the increase in blood sugar after eating, which is followed by a slump in energy later.

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It's not about dieting or pushing to extremes; it's about sustainable health and loving your body.

Avoid Crash Diets

If you need to lose weight, do it gradually, without cutting back on essential nutrients or depriving yourself of the calories you need for energy. A poor diet and a lack of calories can make you feel tired. A reasonable goal is to lose half a pound to a pound a week.

You can do this by cutting 250 to 500 calories a day from your usual diet and exercising for 30 minutes on most days. Don't cut your food intake below 1,200 calories a day (for women) or 1,500 calories a day (for men) without the supervision of a health professional.

How To Boost Your Energy With Food

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TIP: As a stimulant, caffeine can increase or decrease your energy level, depending on when and how much of it you consume.

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Use Caffeine To Your Advantage

As a stimulant, caffeine can increase or decrease your energy level, depending on when and how much of it you consume. Caffeine helps increase alertness, so having a cup of coffee before going to a meeting or starting on a project can help sharpen your mind.

But to get the energising effects of caffeine, use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m. (or noon if you are caffeine sensitive).

Limit Or Avoid The Alcohol

For people who drink alcohol, one of the best hedges against the mid-afternoon slump is to avoid the sedative effects of drinking alcohol at lunch. Similarly, avoid the five o’clock cocktail if you want to have energy in the evening to pursue a hobby or spend time with your family.

If you choose to drink alcohol, do so when you don’t mind having your energy wind down. A glass with dinner is a reasonable choice. And stay within the limits of moderation: only two drinks a day for men and one for women.

How To Boost Your Energy With Food

Drink Plenty Of Water

Water is the key component of blood and is essential for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue.

Sports drinks combine water with vitamins, minerals, and electrolytes — substances that help regulate body processes. But these extras won’t give you extra energy for everyday activities.

To maintain the required necessary level during a workout, drink an 8-ounce glass of water before you start and another after you finish. If you’ll be exercising continuously for longer than 30 minutes, drink small amounts every 15 to 30 minutes.

Drink More Water

About 'Power/Energy Bars'

It's impossible to walk into a drugstore or supermarket without seeing shelves lined with 'power bars' that claim to boost your energy. Manufacturers of these products claim that they're superior to chocolate bars because they contain an 'ideal ratio' of simple and complex carbohydrates, as well as protein and fat.

However, there's no evidence that such an ideal ratio exists. A study from Ohio State University compared the glycaemic index of typical energy bars with other sources of carbohydrate. They were no better than a chocolate bar at providing sustained energy.

The Bottom Line

While all foods provide energy, a complete meal rich in complex carbohydrates may be the best way to avoid energy crashes throughout the day. They are a great source of energy and can help you feel fuller for longer. So if you're looking for a way to stay energised throughout the day, make sure you include complex carbohydrates in your diet.

As well as eating a balanced diet, remember to stay physically active, get enough exercise, stay hydrated, and get enough sleep to improve energy levels and reduce fatigue. However, if you experience severe or prolonged fatigue, consult a healthcare professional.

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Many lifestyle and medical factors can cause low energy. Some of these are unique to men or are more common in men than women. Lifestyle factors can cause low energy levels, such as sleep patterns, exercise, and diet. Medical conditions, such as low testosterone and sleep apnea, can also cause low energy levels in men.


Here are 8 natural vitamins and supplements that may boost your energy:

  • Ashwagandha.
  • Rhodiola Rosea.
  • CoQ10.
  • Vitamin B12.
  • Iron.
  • Creatine.
  • Citrulline.
  • Beetroot powder.


To fix fatigue and tiredness, follow these steps:

  • Eat often to beat tiredness.
  • Get moving.
  • Lose weight to gain energy.
  • Sleep well.
  • Reduce stress to boost energy.
  • Talking therapy beats fatigue.
  • Cut out caffeine.
  • Drink less/avoid alcohol.


Fill your diet with vitamin B12, green tea and foods with low glycemic levels like beans, whole wheat bread and brown rice, which all take the body longer to digest while still providing a natural energy boost.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

  • This is an amazing blog post. Loved it and agree with the overall pointers mentioned

  • As a athletes, I wanted to boost my energy but was unable to decide how to start. After reading your article, I have started eating small meals and snacks every few hours than three large meals a day. I also started drink Plenty Of Water before start my workout and after finished workout and got the best results as soon as possible. Thanks for sharing this excellent tips which is really beneficial for me; to boost my energy level!

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