What Food Items To Eat For Energy: Food That Beat Fatigue
Best Energy Boosting foods | energy foods

Best Energy Boosting foods

Energy Giving Food

In peak summer, the sun beats you down and drains your energy. You lose plenty of fluids through sweating. And, then you end up feeling lethargic. You have to drag yourself into following your daily routine. But, there is a way you can actually ward off the lethargy- with some best energy-giving foods! Certain high-energy foods items can boost your metabolism and also give you a quick energy boost:

Energy Giving Food Names

1. Bananas

Bananas are sweet fruits that are food that gives us energy. Bananas are rich in potassium and fibre. They are stuffed with natural sugars like glucose, fructose and sucrose and as soon as they enter your body, they give you an instant energy boost. The energy released will sustain for a longer time. Moreover, bananas contain plenty of fibres, which boost gut health and accelerate metabolism. A faster metabolism will give you a more energetic feel.

One serving of banana contains around 110 calories, 30 grams of carbs and 1 gram of protein.

2. Coconut Water

Coconut water is one of the best cooling drinks to supplement your daily water intake. It hydrates you, provides energy, and flushes out all the harmful toxins from your body. It contains minerals that maintain the balance of water in your body and help regulate your body temperature. It is also the best thing to consume after prolonged exercise, especially during summer.

100 ml of coconut water contains around 19 calories, 61 mg of potassium and about 5.45 mg of sodium.

3. Brown Rice

Extremely nutritious brown rice helps in giving a good amount of energy. Manganese helps enzymes in breaking down carbs and proteins to create energy. Brown rice is less processed than white rice and thus retains most of its nutritional value.

195 grams of brown rice contains around 3.5 grams of fibre and provides 88% RDI for manganese. 100 grams of brown rice has about 111 calories.

4. Fatty Fish

Fatty fish like tuna and salmon are good sources of protein, fatty acids and B vitamins. These must be included in your daily diet for the need for omega-3 fatty acids which decrease inflammation, a common cause of fatigue. It is especially essential for cancer patients and those recovering from cancer. Vitamin B12 works with folate to produce RBCs and ensures iron works better in your body for increased energy.

3 ounces of Salmon contains around 175 calories, 10 grams of fat and 1.7 grams of omega-3 fatty acids. Tuna contains around 109 calories, less than one gram of fat, 0 grams of carbohydrates and 24 grams of protein.

5. Avocados

Avocados are rich in healthy fats, which boost optimal blood fat levels and enhance the absorption of various essential nutrients. These are used as energy sources. It also contains B vitamins and fibre which help in maintaining good energy levels.

Around 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fibre in avocados has 80% of their carb content.

6. Sweet Potato

Due to the complex carbohydrates and fibre content in sweet potatoes, your bodies digest them at a slower speed. Manganese in sweet potatoes also helps in breaking down the nutrients in the body to generate energy.

They keep your hunger pangs away, give you all the nutrients you need, and keep you hydrated and cool on a hot and sultry day.

One medium-sized sweet potato has around 23 grams of carbohydrates, and 3.8 grams of fibre.

7. Chocolate

Chocolate contains sugar and caffeine, both of which lead to a spike in cortisol and adrenaline levels and result in a surge of energy. Grab small pieces of chocolate 2-3 times a day to keep yourself going.

Chocolate has several antio-xidant properties and can help reduce risks of high blood pressure, cholesterol and inflammation.

A 100 grams of dark chocolate pack has around 604 calories, 43 grams of fat and 46 grams of carbohydrates.

8. Dry Fruits

Dry fruits are dehydrated fruits like dates, watermelons, raisins, cherries and apricots. They do not have any unhealthy refined sugar. So even people with diabetes can consume it without any fear. Dry fruits contain natural sugars like raisins have about 59%, dates have 65%, and apricots have around 53%. The best time to consume these high-energy foods is between breakfast and lunch. This will provide energy and curb hunger pangs.

1 ounce of dry fruits contains around 84 calories.

9. Yoghurt

Curd or yoghurt has a cooling effect on the body. Yoghurt is loaded with magnesium, a mineral that quickly releases energy in the body, thus making it ideal energy-giving food.

Apart from providing a good amount of energy, yoghurt is a great immunity and digestion booster. It helps to fight indigestion and bloating.

1 cup or 235 grams of plain yoghurt has around 149 gm of calories. It is also a very good source of calcium, phosphorus and riboflavin.

10. Coffee

Coffee provides you with an instant energy boost; it is rich in caffeine and can instantly pass from your bloodstream to your brain. The production of epinephrine, a hormone that stimulates the body and brain increases due to its intake.

Coffee provides only 2 calories per cup which is enough to have a stimulatory impact that can make you feel alert and focused. You shouldn't consume more than 4 cups a day.

Foods to Avoid

Along with any other diet plan, there are a few things you need to avoid consuming that may slow down your metabolism and are not even high-energy foods.

  • Refined grains can hamper your metabolism which is commonly found in packaged foods like bread and pasta. It can even cause weight gain besides impacting your metabolism.
  • Sweetened aerated or non-aerated drinks have also been found to slow down metabolism. When coupled with a meal, it can impact the energy balance in the body. Decreasing fat metabolism also makes the body store more fat. 
  • Granola may seem like a good instant energy-giving food but it is high in calories and fat content and its extremely high sugar content will cause an increase in blood sugar levels resulting in you feeling more hungry

Takeaway

While all foods provide energy, consuming a wholesome diet rich in complex carbs may be the best way to avoid energy crashes the whole day.

In addition, do have a well-balanced diet with enough exercise, hydration, and a good amount of sleep to enhance your energy levels and reduce fatigue.

Nevertheless, always consider talking with a healthcare professional if you’re experiencing serious or prolonged fatigue.

Frequently Asked Questions 

1. What should I eat for energy at the gym?

These are some of the great ideas for the best pre-workout foods that will provide you with a good amount of energy for your training session:

  • Fruit smoothies.
  • Yoghurt parfaits with granola and fruit.
  • Bananas.
  • Oats.
  • Whole grain bread with some slices of lean meat.
  • Chicken with rice and vegetables.
  • Apples with peanut butter and raisins.
  • Greek yoghurt.

2. What food should I bring to the office?

  • Nuts and dried fruit
  • Bell peppers and guacamole
  • Brown rice cakes and avocado
  • Roasted chickpeas
  • Tuna pouches
  • Apples and peanut butter
  • Homemade granola

3. What foods increase productivity?

When you're looking for foods that enhance your productivity, put down that unhealthy bag of chips and reach for one of these options instead:

  • Almonds
  • Green Tea
  • Bananas
  • Eggs
  • Dark Chocolate
  • Water
  • Apple & Peanut Butter
  • Yoghurt & Granola

References

1. Bananas as an Energy Source during Exercise: A Metabolomics Approach

2. The mysterious light of dark chocolate