Top 12 Foods High in Energy to Keep You Going Through the Day
Evidence Based.
References sourced from PubMed.
One of the best ways to lead a healthy lifestyle and maintain a healthy weight is to eat food that sustains your energy levels throughout the day. The following list gives you 12 common foods that have been chosen for their ability to provide the body with energy.
Some of the foods provide slow-releasing energy from healthy carbohydrates and healthy fats. Others contain a range of important vitamins and minerals involved in cellular energy production processes in the body.
Good quality protein sources are also included, as these are needed for maintaining body tissues, including muscle.
Table of Contents
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1. Oatmeal
Oatmeal is one of the best sources of slow-releasing energy from low GI complex carbohydrates to keep you going all morning. (1)
Nutrition Facts for Cooked Oatmeal. - 2. Spinach
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3. Sweet Potatoes
Sweet potatoes are a fantastic source of complex carbohydrates, along with iron, magnesium, and vitamin C.Vitamin C is needed for transporting fats into the cells of the body for energy production. (4)
Nutrition Facts for Baked Sweet Potatoes. -
4. Eggs
Eggs are a complete protein, (containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D.Eggs also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle. (5)
Nutrition Facts for Hard Boiled Eggs. -
5. Fruit
Fruits provide natural sugars, which are great for giving you an energy boost, without many of the negative health effects of refined sugars. (6)Fruits are also high in fiber, vitamins, and antioxidants.
Nutrition Facts for Apricots. -
6. Green Tea
Green tea contains some caffeine for an energy boost, but without the 'jittery' side effects of stronger caffeine drinks, such as coffee. (7)Furthermore, green tea may also help lower cholesterol. (8)
Nutrition Facts for Green Tea. -
7. Nuts
Nuts are energy dense due to their high content of healthy fats. They are also high in vitamins and minerals.
Nutrition Facts for Almonds. -
8. Soybeans
Soybeans are high in protein, B-vitamins, copper, and phosphorous.Phosphorous is essential for creating ATP (adenosine triphosphate), the powerhouse of our cells. (9)
Nutrition Facts for Edamame (Frozen, Prepared). -
9. Fish
Fish such as salmon, sardines and mackerel are an excellent source of complete protein, B vitamins, essential fats, and vitamin D.A lack of vitamin D can cause low energy, muscle fatigue, and low mood. (10)
Nutrition Facts for Cooked Wild Atlantic Salmon. -
10. Seeds (Squash and Pumpkin Seeds)
Seeds are an excellent source of protein, healthy fats and minerals involved in energy production - including manganese, magnesium, phosphorus, and zinc.Zinc is needed for the production of hormones in the body that affect energy and mood. (11,12) It is also important for muscle recovery after exercise. (13)
Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). -
11. Natural Yogurt
Yogurt contains live bacteria with many health benefits including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed). (14)
Nutrition Facts for Plain Yogurt (Full Fat). -
12. Water
Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. (15) Drink 8 glasses per day to keep your energy levels up. (15)
Nutrition Facts for Tap Water.
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Tips for Increasing and Maintaining Energy Levels Throughout the Day
- Maintain Balanced Blood Sugar Levels - The energy from a well-balanced meal can last for up to 4 hours, so ideally you don't want to go longer than this without eating. This means having 3 meals and 2 to 3 snacks spread out evenly over the day. (16)
- Avoid High Sugar Foods - Refined high-sugar foods may give the illusion of increased energy in the short term, but are associated with irritability and fatigue an hour later. Taking a walk or exercising (even briefly) is a better way to relieve stress and maintain energy levels. (17)
- Choose the right combination of foods for your meals - The best combination for sustained energy that will last the full 4 hours is low GI carbohydrates combined with protein. Low GI carbohydrates release their energy slowly and gradually into the bloodstream. (18) They include sweet potatoes and whole-grains such as oats, brown rice, and whole-wheat bread. Beans and lentils are great as they contain low GI carbohydrates and protein packaged conveniently together. Other good sources of protein include fish, chicken, lean meat, tofu, yogurt, nuts, and seeds.
- Include some healthy sources of fat - Fats such as olive oil, nuts, and oily fish, will help you feel full and keep you from over-snacking. (19)
Related
Data Sources and References
- Rebello CJ, Johnson WD, Martin CK, Xie W, O'Shea M, Kurilich A, Bordenave N, Andler S, van Klinken BJ, Chu YF, Greenway FL. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial J Am Coll Nutr. 2013;32(4):272-9. doi: 10.1080/07315724.2013.816614. 24024772
- Crider K, Williams J, Qi YP, Gutman J, Yeung L, Mai C, Finkelstain J, Mehta S, Pons-Duran C, Menéndez C, Moraleda C, Rogers L, Daniels K, Green P. Iron Deficiency Anemia Cochrane Database Syst Rev. 2022 Feb 1;2(2022):CD014217. doi: 10.1002/14651858.CD014217. 36321557
- Rayssiguier Y, Guezennec CY, Durlach J. Update on the relationship between magnesium and exercise Magnes Res. 1990 Jun;3(2):93-102. 2133629
- Manninen AH. Strategies for healthy weight loss: from vitamin C to the glycemic response J Am Coll Nutr. 2006 Oct;25(5):436; author reply 436-7. doi: 10.1080/07315724.2006.10719557. 17031014
- Nastri L, Moretti A, Migliaccio S, Paoletta M, Annunziata M, Liguori S, Toro G, Bianco M, Cecoro G, Guida L, Iolascon G. Choline: An Essential Nutrient for Skeletal Muscle Nutrients. 2020 Jan 20;12(1):268. doi: 10.3390/nu12010268. 31968626
- Seino Y, Iizuka K, Suzuki A. Associations Between Fruit Intake and Risk of Diabetes in the AusDiab Cohort J Diabetes Investig. 2021 Oct;12(10):1759-1761. doi: 10.1111/jdi.13639. Epub 2021 Sep 9. 34318628
- Camfield DA, Stough C, Farrimond J, Scholey AB. Green tea effects on cognition, mood and human brain function: A systematic review Nutr Rev. 2014 Aug;72(8):507-22. doi: 10.1111/nure.12120. Epub 2014 Jun 19. 24946991
- Kono S, Shinchi K, Wakabayashi K, Honjo S, Todoroki I, Sakurai Y, Imanishi K, Nishikawa H, Ogawa S, Katsurada M. Green tea consumption and serum lipids and lipoproteins in a population of healthy workers in Japan J Epidemiol. 1996 Sep;6(3):128-33. doi: 10.2188/jea.6.128. 8952216
- Wimmer JLE, Xavier JC, Vieira ADN, Pereira DPH, Leidner J, Sousa FL, Kleinermanns K, Preiner M, Martin WF. On the potential roles of phosphorus in the early evolution of energy metabolism Front Microbiol. 2021 Dec 13;12:793664. doi: 10.3389/fmicb.2021.793664. eCollection 2021. 34966373
- Lerchbaum E. Vitamin D and Its Role on the Fatigue Mitigation: A Narrative Review Maturitas. 2014 Sep;79(1):3-7. doi: 10.1016/j.maturitas.2014.06.003. Epub 2014 Jun 13. 24993517
- Kuczera P, Adamczak M, Wiecek A. Review: The role of zinc in the endocrine system Pril (Makedon Akad Nauk Umet Odd Med Nauki). 2015;36(2):109-18. doi: 10.1515/prilozi-2015-0059. 27442377
- Nowak G, Szewczyk B. Role of zinc in the development and treatment of mood disorders Pol J Pharmacol. 2002 Nov-Dec;54(6):587-92. 12866713
- Reddy SS, Addi UR, Pullakhandam R, Reddy GB. Zinc at the crossroads of exercise and proteostasis Nutrition. 2022 Jun;98:111625. doi: 10.1016/j.nut.2022.111625. Epub 2022 Feb 9. 35439650
- García-Gamboa R, Díaz-Torres O, Senés-Guerrero C, Gradilla-Hernández MS, Moya A, Pérez-Brocal V, Garcia-Gonzalez A, González-Avila M. Trait Energy and Fatigue May Be Connected to Gut Bacteria among Young Physically Active Adults: An Exploratory Study Sci Rep. 2024 Mar 8;14(1):5703. doi: 10.1038/s41598-024-54782-7. 38459054
- Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. Do small differences in hydration status affect mood and mental performance? Br J Nutr. 2014 May 28;111(10):1841-52. doi: 10.1017/S0007114513004455. Epub 2014 Jan 30. 24480458
- Camps SG, Kaur B, Lim J, Loo YT, Pang E, Ng T, Henry CJ. The impact of a low glycemic index (GI) breakfast and snack on daily blood glucose profiles and food intake in young Chinese adult males Nutrients. 2021 Sep 3;13(9):3102. doi: 10.3390/nu13093102. 34578981
- Augustin LSA, Kendall CWC, Jenkins DJA, Willett WC, Astrup A, Barclay AW, Björck I, Brand-Miller JC, Brighenti F, Buyken AE, Ceriello A, La Vecchia C, Livesey G, Liu S, Riccardi G, Rizkalla SW, Sievenpiper JL, Trichopoulou A, Wolever TMS, Baer-Sinnott S, Poli A. Glycaemic index and metabolic disease risk Nutr Metab Cardiovasc Dis. 2015 Sep;25(9):795-815. doi: 10.1016/j.numecd.2015.05.005. Epub 2015 May 16. 26160327
- Mazidi M, Kengne AP, Mikhailidis DP, Toth PP, Ray KK, Banach M. Impact of Diet Composition on Blood Glucose Regulation Lipids Health Dis. 2017 Oct 4;16(1):192. doi: 10.1186/s12944-017-0571-x. 28978343
- Guasch-Ferré M, Babio N, Martínez-González MA, Corella D, Ros E, Martín-Peláez S, Estruch R, Arós F, Gómez-Gracia E, Fiol M, Santos-Lozano JM, Serra-Majem L, Bulló M, Toledo E, Barragán R, Fitó M, Gea A, Salas-Salvadó J; PREDIMED Study Investigators. Quality of Dietary Fat Intake and Body Weight and Obesity in a Mediterranean Population: Secondary Analyses within the PREDIMED Trial Am J Clin Nutr. 2015 Dec;102(6):1563-73. doi: 10.3945/ajcn.115.116046. Epub 2015 Nov 11. 26561617
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